11 Comments

1. 

   Carol King on February 27, 2011 at 9:21 pm

   This was outstanding!!!

2. 

   Hally on February 27, 2011 at 9:35 pm

   Tom,

   I am very lucky to teach at a club which has 35 Keiser M3 bikes! I would like to try this profile out however many of the members do not wear heart rate monitors. Any suggestions how I could teach the heart rate portion of the profile for those without monitors?

   Thanks

3. 

   Tom Scotto on February 28, 2011 at 1:10 pm

   Hally,

   Without a heart rate monitor, a rider is left only with perceived effort which can be skewed by emotion. I run into the same issue since only 50% of riders I come across have HR monitor. Here are some suggestions:

   (1) Run the class targeting HR, but continue to give people a way of gauging their effort through perceived effort. I use a 5 zone system because each zone can be uniquely described and coincides with a physiological training effect. Even though there is plenty of room for emotional interpretation, it gives them a bit more definition to how their body is responding. Although they don’t feel left out using perceived effort, it may encourage them to FINALLY get that heart rate monitor knowing they may not be getting the same from their workout as others are.

   Here is the short version of how the zones are described:
   ZONE 5 – Capacity: Breathlessness
   ZONE 4 – Sub Threshold: Difficult keeping a breathing rhythm, the beginning of breathlessness or the beginning of red-line.
   ZONE 3 – Aerobic Fitness: Strong rhythmic, sustainable breathing
   ZONE 2 – Aerobic Endurance: Light rhythmic breathing, within our comfort zone
   ZONE 1 – Active Recovery: Easy breathing with no noticeable rhythm or pattern. Zone 1 also used for warm-up and cool-down.

   (2) Announce a class like this a few weeks in advance and give good advice on how to purchase (or borrow) a heart rate monitor and why it will help and teach them so much about obtaining a great, purposeful workout

   (3) Piggy-backing off of #2, see if you can get your club to sell heart rate monitors. If they already do, tell them what you are doing and see if they would be willing to run a promotion.

   I hope this is helpful.

   -Tom.

4. 

   renee shapurji on February 28, 2011 at 2:52 pm

   thanks tom. enjoyed listening and exploring using this in class. i’ve got 9/participants to wear HRM which i’m excited about but our bikes do not have power meters. any suggestions on how to use the Power Drills?
   renee

5. 

   pascal hannecart on February 28, 2011 at 3:26 pm

   Simple and not to hard to teach (but not easy … ), love the music …
   Few questions:
   -for the warm-up I also have differents part but I tryp to propose some slower pace and more load and bike control early and not going too early in the spin up. I do the same outside start with a higher gear and time after time decrease it and spin more. I think we need to prepare the articulation, muscles, “control” and “feel” the load, the road.
   -how low do you go what are a level of 1 or 2 ? What is easy ?
   I will used it Wednesday althrough I do not have bike with power meter or cadence. I really like when you said that each part will be “repeat” in the future in 1 same profile. That is a good way to bring periodization.

6. 

   Tom Scotto on March 1, 2011 at 5:48 am

   Renee,

   Without Power they can only “feel” the affects of resistance but not actually see the numbers and how they are either impacting heart rate or increasing with cadence. You can do the same drills by using random amounts of resistance, they just wont see the connection and impact on power output. – Tom.

7. 

   Tom Scotto on March 1, 2011 at 5:57 am

   Pascal,

   The best way to find Zone 1 and Zone 2 is to perform either a field test or VO2 test. Otherwise we are only left with the riders perceived effort. Many of the riders in my classes have done a great job finding their zones because we focus on body awareness. My simple descriptions to riders are “Zone 1 is when you just get on the bike with noticeable resistance. Your breathing is relaxed, but the heart rate is raising slowing and the body is beginning to generate heat. Zone 2 is often the point where one notices their breathing rhythm for the first time. Breathing is fairly light and in your comfort zone.” – Tom.

8. 

   Chuck Cali on March 1, 2011 at 11:34 am

   In response to either John or Tom that asked how many of us are teaching on Keiser or Schwinn AC, I am teaching at a facility (the only one unfortunately) with the Schwinn. We have 25 and now that we have a tech that can keep up with the maintenance/calibration they are a joy to use.

   I still miss the gear shift lever and indication of gear by number on the Keiser but, compared to all the Star Tracs I teach on with no computer, they’re great. FYI the keiser’s are much quieter as well.

   As for HR monitors Argh. Tom is lucky to be getting 50%. I also use the 5 zone system but am quickly heading toward three. Easy Blue, Moderate Yellow, Hard Red. Those that really want to know, wear heart rate monitors.

   Indeed Heart Zones now has a new Blink Heart Rate Monitor that actually Blinks Blue, Yellow and Red.

   Tom, Great job on this podcast and profile. Just what ICI needed…

   Welcome aboard.

9. 

   Sharon Altman on March 3, 2011 at 8:25 pm

   Tom, thank you so much for that profile I taught it tonight and it was a great hit !!!!! We don’t have power meters on our bikes but we do have HR and cadence monitors, it worked out very well.
   Looking forward to learning much more from you.

   Thankyou
   Sharon

10. 

    Bob Blatz on May 16, 2011 at 10:46 am

    I’ve been unable to open any of the Audio PDF’s. Has anyone else had any problems? I’m able to open other PDF’s without any problems.

    I’m using Adobe Reader V9.4.3

    Thanks,
    Bob Blatz

    bob.blatz@gmail.com

11. 

    Spook Hilgartner on September 3, 2011 at 7:29 pm

    Little late, I have 20 Keiser M3’s.

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