I started to share this over at pedal-on.com and quickly realized that this is another Best Practice for Indoor Cycling Instructors.
Suggestion to anyone reading this who is planning to use Spotify in class.
A cycling coach / friend of mine taught me that race day is never a good day to try something new.
The mark of a Rookie is someone who changes his seat height the night before a big event, or slams the latest energy drink on the way to the race – only to find the new saddle height feels weird and uncomfortable… and the stimulants have your heart (and mind) racing so fast you're worried about what effect all of these changes will have on the race you've trained months for that you're an emotional wreck as you roll to the line and are off the back before the end of the 1st lap.
Experiment during your training and only bring what's familiar to the starting line. Same is true with using Spotify in your class. I've lost track of how many calls and emails I have gotten that begin with; the first time I tried to use Spotify in my class ____________________ happened. It worked perfectly at home… I have no idea why it didn't __________.
Show your professionalism by doing a dry run at your studio before you attempt to use Spotify to deliver your class music.
Teach a whole class by yourself and experiment with your new toy;
Will it play with Air Plane Mode turned on?
Can you find your playlist if it's buried in a folder?
Is the cross fade working correctly?
Hit a few of the wrong buttons… do you know how to get back?
Accidentally tap the shuffle (no, just tapping it again won't return it to ordered play) … can you quickly turn shuffle off?
Get sweaty and try to scroll through the playlist – can youwithout inadvertently changing tracks?
Have some sweat drip on the screen – will you resist the temptation to wipe it off with your towel = changing songs? or learn that you can dab the screen without messing everything up?
Do your local files play when the should?
I'm sure this is only a partial list of the potential problems (feel free to add your own) you could suddenly be faced with, if you run into class without taking the time to become proficient with Spotify.
The purpose of my last article was to spur you on to start thinking about the approach to your classes at the beginning of the year. Being a coach, my natural tendency is to sway you toward a periodized approach. I was definitely very happy with the responses from the last article which could be summed up as “so, how do we do it?” As promised, here is a simple approach to early season periodization for indoor cycling that I have been using for the last 10 years.
Quickly….What is Periodization?
Periodization is a process of structuring training into progressive phases or blocks of time. In addition to the structure, there is a determined progression to the training from week to week and month to month. The progression manipulates a variation of Training Volume, Training Intensity and Training Specificity with a focus on the end goal (which could be anything from a pure fitness goal to preparing for a charity ride, century, cycling vacation or competitive event) or peak fitness. Although we are going to focus on the early season (or Base period), here is a simplified periodization plan I use for indoor cycling so you have a picture of how the Base period fits into the rest of the year:
BASE Period: January – March
BUILD Period: April — May
PEAK Period: June — September
TRANSITION Period: October — December
Keep in mind that how long and when each of these periods occur throughout the year is purely a function of the goals of a specific person or athlete. The above is a generalized approach I found suitable for indoor cycling classes.
Another DISCLAIMER
I’m going to reference 5 to 6 different ride profiles in the upcoming paragraphs. Unfortunately, I’m not going to be able to go into the details of each of these profiles for the sake of time and sanity. Each of these profiles could be an article or AudioPROfile in and of itself.
The Benefits of this Approach
Having a plan engages riders more because they often feel obligated to join in or continue. And it doesn’t matter which point a rider enters your plan. You may start your periodization plan in January and then get a new rider each week all the way through to March. No problem. Although each of the workouts is challenging, the overall intensities and specificity will be lower than usual, making it easy for new-comers to jump-in. The fact that they walked into a “plan” many times keeps them coming back because they don’t want to miss anything else. Plus, a periodized approach is a smart, proven training method which appeals to the cycling community as a whole and will draw more cyclists to your classes.
As a side note: Most of the classes I teach meet only once per week and thus there is only 1 training focus per week. The class that I have that meets twice a week gets the same ride twice. They appreciate a second chance at it, as they are often better prepared (mentally) to be successful the next go-around. Plus in the “real” world of cycling, many of these workouts/rides would be done 2-3 times during the week anyway.
The Plan
First I’ll layout the weekly plan and then I will give a brief explanation of each ride. Notice that in this plan, the same ride is not repeated for 6 weeks and the schedule takes you right into April.
Another side note: I use the early part of the Threshold class to talk about proper form and technique while taking time to walk around the room and make necessary (wanted) adjustments.
Aerobic Development
This class consists of short aerobic intervals of 30 seconds to 2 minutes. It is easiest to break these intervals into sets using a 1 to 1 (work to recovery) ratio. The target intensity for each effort is VT2.
Leg Speed / Cadence Work
Another interval structure where the variable is now leg speed. Two common ways to structure these intervals is to either do a set of 1-2 minute efforts at 90 RPM, then do a set of 1-2 minute efforts at 100 RPM, etc. You can also approach it like a pyramid and design a set that starts with an effort at 90 RPM, then 100 RPM, etc. There are dozens of cadence drills one could use to build a nice varied class. Keep in mind that the speeds you target should be appropriate for your demographic of rider. The goal of these classes is to obtain the leg speed, while maintaining a smooth pedal-stroke technique, and without driving one’s heart rate above VT2.
Muscular Endurance
These are basically long climbs of moderate intensity ranging from 7 to 30+ minutes each. I tend to mix up the class giving them a climb closer to 7 minutes, than another at 14 minutes and yet another at 21+ minutes. It gives them a nice (duration) goal. The cadence range is closer to 65-75 RPM and heart rates should stay below VT2.
Aerobic Endurance
These are long steady-state efforts (with some gentle rolling roads) ranging from 4 to 10 minutes. This time the target intensity is VT1 or closer to 70% of their perceived effort. Like in most base building workouts, the stimulus is “volume” or duration and NOT intensity. And believe you me, if done correctly, are equally as challenging (physically and mentally).
Muscular Strength
Similar to the format of Aerobic Development, these are shorter interval sets of 30 seconds to 2 minutes, but the focus is on workload or heavy force on the legs. Cadence should range closer to 55 to 70 RPM. Be sure to caution riders who may have injuries before you introduce these. As always, rides should be instructed to work at their own pace and strength.
Test / Review
This is what I call a “Freebee”. I build a class consisting of 1 or 2 drills from each of the preceding weeks (same music and all) and present it as a test. “Let’s see how we have been progressing over the last 5 weeks. Take note of which drills are your strengths and which are you weaknesses. I’m happy to talk with you after class if you would like some guidance on how to adjust your training based on what you’ve learned.”
Rinse and Repeat
Yup, go through the previous 5 profiles again as you help your riders continue to build their fitness base. I like to leave the second threshold test to the very end. One generally gets a better result (or noticeable progress) after 10-11 weeks of focused workouts, and it is a great segue into the next phase of training.
Remember, BASE training is not boring but dynamic, varied and purposeful. Although the intensities are not near-max, the duration of time spent during each effort is longer and recoveries are often shorter (because…well…the intensities were not as high). Have Fun!
Updated: 10/27/14 I continue to be confused by people's insistence that Indoor Cycling is in someway unsafe – so I thought I should republish this post.
Updated: 7/11
My mic failed this morning. We were about 10 min. into our hour class when any small movement of my head caused the loud crashing sound many of us have experienced. I was teaching to our latest Audio PROfile, Paceline Cycling in France and had everyone set up for our first 20 min. effort when I thought; Houston… we have a problem!
I've had enough “technical difficulties” in my career as an Instructor to know the best response in this situation is no (or a very minimal) response. Any attempt to solve the problem just leads to a big disruption in your class, so you just go with it. So off goes the headset. I offered a short apology for the problem and then I explained to everyone; “I see you all as self-directed athletes and now is your chance to prove it” 🙂
And they did.
Because I had given everyone a full explanation as to what's to come, they didn't have any trouble following the video and by all appearances everyone seemed to enjoy the class… and no one hurt themselves.
While we all rode along I got to thinking; “what would be different if I wasn't here?” I was thinking specifically of Jim Karanas' last post about using a virtual ride DVD as a substitute Instructor. I am convinced that, left to their own motivation, my class would not work as hard as they do with my prompting. But would they be less safe?
My personal observation – no.
I've been participating and/or teaching Indoor Cycling since 1995. Over that 17 or so years I can only think of one specific time where someone was injured. That's once out of – it must be over a thousand classes.
The only injury that I can remember was during the first week our club began offering indoor cycling classes. We had these shiny new Johnny G Spinners and Amy was all excited to begin teaching a class that I could actually attend. I don't know if they'll came as standard, or if the club purchase them separately, but in those very first classes the bikes used some very aggressive mountain bike pedals. When I say aggressive I'm referring to how the pedal platforms featured serrated edges, designed to keep muddy shoes from slipping off. The concept of a fixed gear bike was new to everyone. During the class a woman's foot came out of the toe clip and when the pedal completed another revolution, it carved a nasty gash in this poor woman's calf. The next time I was there, every bike sported a set of smooth Schwinn triple link petals.
So where do the concerns over safety come from? Because I don't see it.
My perception is that Indoor Cycle probably the safest activity you can do at the club. Orthopedic surgeon's dream homes are built from repairing 40-year-old Achilles tendons, torn from running up and down the basketball court… treadmills spit people off on a regular basis and I personally had to have my biceps tendon reattached from curling too heavy of a dumbbell.
People trip, fall and crash into one another in step & Zumba classes. I know a number of victims who hobbled out after a yoga class complaining; I think I pulled something 🙁 And yet class after class, year after year no one gets hurt in my (or anyone else's) Indoor Cycling classes.
Am I missing something here?
Update 7/11
Screen shot from http://www.spinningtv.com
I've been digging into this more and started to think about all the home users of Indoor Cycles. Spinningtv.com says they have sold nearly 1,000,000 Spinners to at-home users. With Amy's involvement over at ShopNBC I've learned all about the crazy numbers of sales they make via infomercials. Based on the number of infomercials Spinningtv.com runs, I'm going to bet that “Nearly 1,000,000 Sold number isn't an exaggeration!
When someone orders a home version Spinner bike they also receive a selection of DVD's featuring Josh Taylor or other Instructor who leads the customer through a virtual ride. I haven't watched any of these DVD's so I can't say with certainty, but I'm going to guess that Josh and Co. lead viewers through changes in positions and intensities… just like we do in our classes.
I Googled “spinning bike lawsuit” to see if some enterprising attorney had attempted to seek damages for a user (s) who was injured riding sans Instructor. All I could find were two #1#2 lawsuits. Each had resulted from mechanical failures, both in clubs.
My next search was for “spinning bike consumer safety” to see if there were any warnings, recalls or other notices from some regulatory agency. I found nothing.
When you consider that indoor cycling has been popular since the late 90's, there have been millions of indoor cycles sold, who have been ridden by many millions of people – at all levels of experience – over 10's or 100's of millions of hours, I'd have to say that Indoor Cycling is a pretty safe activity for most anyone.
But I'm still confused… where do the concerns about Indoor Cycling safety come from?
In the past, if you wanted to earn a Heart Zones Certification you needed to attend a live conference or workshop. Not any longer… now you can attend online 🙂
Cycling Fusion is hosting a live Heart Zones Level 2 Certification on September 22nd. The presenters of this training are Tom Scotto and Sally Edwards. CECs for most national certifications and you can petition Spinning for their acceptance You can learn more and reserve spot here.
Note: this event is long past, but you can earn your certification using the recorded educational content. Click here to learn more.
The beauty of participating in this certification online (and may make an online certification superior to a live event) is that everything will be recorded and available for you to review for up to 6 months. Also, if you can't devote the entire day you can watch the recordings at a later date.
NOTE: If you are reading this after September 22nd 2012 you can earn this certification by reviewing all the recorded materials.
Tom and I discuss the specifics in this episode of the Indoor Cycle Instructor Podcast.
Are you going to be in Miami for WSSC? I'll be there all weekend and would love to meet you while I'm there.
There are a bunch of sessions that I'm excited to see:
On Friday our very own Barbara Hoots is giving a presentation: Studio Design: Empowering Emporiums to Increase Profits
Presented by Barbara Hoots Whether opening a new studio or renovating an existing one, this lecture will offer new trends in studio design. Evaluate common design flaws that lead to lawsuits and slow growth, and explore the latest in sound systems, lighting, wall treatments and marketing.
I'm really excited to take these Ugi classes – from what I can see, Ugi could be a great strength compliment to any boutique Indoor Cycling Studio
Ugi® Fit Presented by Sara Shears Undo your laces and strip off your socks! Join Ugi creator Sara Shears for the ultimate 30- minute barefoot workout. A series of 30 one-minute intervals combining strength, core and cardio are efficient enough to change your body completely. From warm-up to cool down Ugi is fun, challenging and makes U feel good about your body, energy and health.
U-SPIN Me Right Round Presented by Nadine Stewart “Combine the benefits of a high-cadence endurance ride with non-linear sculpting exercises using the Ugi® ball. This well-rounded workout will cover your cardio and cross-training needs and give you new ideas to change up your Spinning® and resistance training classes.
My main focus will be the Spin Power sessions and there's a lot of them on the schedule! Especially those that are including a specially designed Performance IQ display system, customized for the Spin Power Program.
Team Time Trial with Performance IQ Presented by Angie Sturtevant In team time trials, riders take turns either at the front or ‘sitting in’ behind, conserving enough team energy for an all-out pull toward the finish. In this workout you will compete as part of a team, as accumulated power output is displayed on the big screen using Performance IQ. This gives all teams the energy to chase and spectators something to cheer about!
Spinpowerâ„¢: Personal Spinning® Threshold Presented by Martin Timmerman The Personal Spinning Threshold (PST) is the key to Spinpower success–once PST is determined, you have a baseline threshold marker that can be used to create a unique training program and track student progress. This workshop will teach you the protocol of the Personal Spinning Threshold test and how to administer this test to your students. You will establish your own Spinpower Zones and then experience a ride which will criss-cross these zones. WS NEW
Spinpowerâ„¢ Race Day Winners Presented by Dino Pedras All athletes know that we must be efficient and well-organized to get the most out of our training, and a Race Day ride is how we see the results of that hard word. In this workshop, you will learn how to create a successful Race Day using Spinpower to help you determine what variables you should integrate into your training program and how to best periodize your time to reach your maximum potential and find the way to victory!
And that's just Friday's sessions – I'll be reporting more from WSSC as time permits. If you'll be there any of the three days, please text me so we can connect 612-868-0064!
This Podcast is was originally published on January 8, 2009, I have updated it with our new Podcast host information and I am representing it now. Note, the company is no longer in business, however there are pleanty of grips out there in the marketplace, so still a good listen. I hope you enjoy it, Joey.
Tell the truth, as you have fought with your towel, you have thought there needs to be a better way!
Well inventor and mother of two, Marilyn Tighe, has the solution for anyone bothered by having to move your towel all over the handle bars while you ride. She explains the process of how she invented Getta Grips and has a special offer for listeners to this Podcast.
As Marilyn explains; Getta Grips are made with velvety soft terry velour and feel like pillows for your hands. You won't believe how comfortable your ride can be.
So, Getta Grip and take them out for a spin! I know you're going to love them!
Click here Listen to the Podcast below or subscribe using iTunes or Zune.
Are you going to be in Miami for WSSC? I'll be there all weekend and would love to meet you while I'm there.