My Last Ride on The Spinner Blade Ion
Today I ended a turbulent 3 year relationship with the Spinner Blade Ion. A courtship that began with high aspirations for a long, happy and powerful future has deteriorated into one complication after another and I no longer have the energy to keep the blue light burning.
About 3 years ago management announce that we were going to be the first club in the United States to receive the brand new Spinner Blade Ions, this was Spinning's first foray in the new world of power. Though I personally was hoping for a different choice I was excited to finally be teaching on a bike that would express work output in watts. Now instead of spending so much time cuing how each interval should feel I was going be able to use each rider's personalized power zones. The idea of personalized training zones is not new, the fitness industry has been trying to use them with heart rate for nearly 25 years. The problem with heart rate training is that all participants need to be using heart rate monitors for it to be effective and as any experienced fitness professional knows we are lucky to have 20% of our participants wearing monitors in any class. The beauty of leading a power based indoor cycling class is that ALL participants have a power meter on their bike!
A few weeks before delivery the instructors started receiving various training manuals and information about the features of this new bike. This is when I started getting worried. The first problem I saw was the continued use of a chain. Why would any new bike continue to use a chain when belts, both Poly V and Carbon Drive, have proven to be a much better option. Belts don't stretch or break, they are so strong that many motor cycle manufactures use them. The second flaw I noticed was the continued use of a friction breaking or resistance system. Friction resistance has been the bane of instructors and bike techs since the inception of indoor cycling. I still remember the days of walking around the cycling room with a bottle of silicon lubricant spraying the squeaky brake pads then having to endure the smell of the same burning silicon. There were also the times I would sweat or spill water, from my water bottle, on the flywheel and lose most of my resistance. Why would anyone want to build a new bike with old friction resistance technology when magnetic resistance has been proven to be so much better. I'm not an engineer but the only time I can think that excessive friction is a good thing is when trying to build a fire. The third and final concern I had when looking through these training manuals was the console. The layout was, to be honest, stupid!
First, why would you not put wattage on the top? The new and special aspect of these bikes was power, why would you hide it in the middle? Why give heart rate the most prominent line on the console when so few people actually wear heart rate monitors? Also, any instructor with 1 month's experience teaching with power understands the importance of seeing real time AND average wattage when performing intervals. Why are they not available on the same screen? The only way to see average wattage on this console is to push the “M” button and scroll through the four different screens, something everyone wants to do when they are working hard. The word “Simple” kept coming up in the literature. Well when it comes to console design, I think Simple=Stupid. After the initial learning period of how to use power, participants and instructors want a console that gives them all the metrics they need to take and teach an effective class not a simple one. Finally, this bike was being released at the beginning of the wearables craze. Everyone wanted to track and log every aspect of their workout. With the Spinner Ion Blade there was no way, beyond taking a picture of the console, to track your workout, no USB port, no phone app, no open protocol that would let the console communicate with the many fitness apps that were available. I teach in Denver Colorado, the riders here are some of the most sophisticated indoor and outdoor riders in the world, they know power and want a way to use it to it's fullest potential. If there isn't a way to track real time wattage throughout a ride there is no way to determine Normalized Power, Intensity Factor or Training Stress Score. Again, Simple=Stupid.
So, the bikes finally arrive and EVERYONE was so excited! We had been riding Spinner NXT bikes and these new Ions felt very familiar but what everyone was psyched about was the power. I had been lucky enough to be teaching with power for a few months on the Keiser M3 and the Freemotion bike. I've also been coaching some athletes who use power meters and I've read Hunter Allen and Andy Coggan's Training and Racing with a Power Meter. So I felt like I had a pretty good understanding of how power works. On my very first ride I noticed something very disturbing, my wattage was 20-40 watts lower on these bikes then the M3 and Freemotion bikes and people who were riding with power on their outdoor bike were noticing the same thing. Then, as I rode different bikes I found huge wattage variations from bike to bike. Understanding that this was a very subjective test a few instructors decided to ride ALL 56 bikes while wearing heart rate monitors. We would work up to a specific heart rate that was in our Aerobic Zone then take note of the wattage. This wasn't the most scientific test, but it was the best we could do without being able to hook the bikes up to a dynamometer. The results were SHOCKING! More than half the bikes weren't even close to each other, they varied by as much as 100 watts. We explained this issue to the bike manufacture and asked if there was a way to recalibrate the bikes in order to assure consistency from bike to bike. The answer we received was even MORE shocking then the amount of bike to bike variation. THERE WAS NO WAY TO RECALIBRATE THE POWER. Are you kidding me? Every indoor cycling bike whether direct power or measured and every outdoor power meter has a way to recalibrate! This was our “Oh Shit” moment and when I started thinking of “work arounds” to this fatal flaw.
The foundation of training and coaching with power is finding one's FTP, Functional Threshold Power. This is simply the maximum power a rider can average for 1 hour. Since a one hour test would not be practical in most indoor cycling settings the next best test is a 20 minute “best effort” ride where 95% of the 20 minute average wattage is calculated as the FTP. We then use the FTP to determine power training zones.
Since the variation from bike to bike could be as much as 100 watts, unless I could guarantee that every rider would be able to ride the same bike in ever class the FTP test results were useless. So my workaround was to perform a modified FTP test at the beginning of every class. This way we could find an estimated FTP for each rider on each bike for each class. I would cue what threshold was supposed to feel like, have my class ride at that “feeling” and take note of the wattage their bike read when they “felt” like they were at threshold. Unfortunately this was not very scientific but it was the best I could do in the situation we were in. At least this let me speak the language of power and riders could be accountable from interval to interval even if the numbers weren't exactly correct.
As I gained more and more experience teaching with power I realized the importance of Average Wattage when coaching interval based profiles. If riders are told to focus on average wattage for each interval, they are forced to work for the full length of each interval. Riders learn very quickly if they “sandbag” the beginning of an interval they need to work extremely hard at the end of it to reach their goal average wattage. Many of the top indoor cycling bikes with power show real time and average wattage on the same screen, not the Ion. Riders have to cycle through the four available screens to see real time and/or average watts.
The power meter and the console were by far the two biggest mistakes made with the Ion, but there were more. The friction resistance was a problem that was made obvious when combined with the use of a power meter. Friction causes heat and heat causes the brake pad to work less efficiently, so if I asked my riders to find specific wattage and rpm and to hold it for a few minutes over time the brake pad would heat up, work less efficiently and wattage would drop. Riders were constantly forced to adjust their resistance throughout each interval to maintain current or goal power output. Threadless (Morse Taper) pedals became a problem since they were virtually impossible to remove. Chain instead of belt also added to maintenance requirements and the inability to capture workout metrics through a usb storage device or app became very frustrating to our riders who wanted to track their progress.
The breaking point came when we added a group display system, Performance IQ. These systems display metrics on a TV or are projected onto a screen. Now every rider's metrics were visible for the world to see. It quickly became obvious that we had to do something about the incredible variation in wattage numbers from bike to bike. Now that we were focused exclusively on wattage we needed to find a bike that was much more accurate and consistent so our leader board, races and zones displayed correct metrics.
I'm happy to report that on March 30th we are receiving a shipment of 46 Stages SC3 indoor cycling bikes and these problems should be a thing of the past.
So, as I bid farewell to my Spinner Blade Ion, a bike that I have sat on for nearly 1000 hours over the past 3 years, I am a bit sad. It's not the Ion's fault that this relationship didn't work out. Maybe it was a rush to market, lack of foresight, not realizing that Simple = Stupid, or just plain ego that let it arrive in my club with all these fatal flaws. I'm thankful that it challenged me to become a better instructor by working through all it's various issues, but eventually it became exhausting and I just don't have the will to keep the blue light burning anymore.
Originally posted 2016-03-19 16:00:27.
Performance Cycle Class Week 4
Tommy Taylor with professional cyclist George Hincapie
Finding a sub for your typical Indoor Cycling class can be a real challenge at times… finding someone qualified to coach a room full of experienced cyclists and endurance athletes expecting a Performance Cycle class can be nearly impossible. Impossible that is unless you happen to be friends with a popular, local cycling coach like my friend Tommy Taylor 🙂 Tom agreed to coach this week's Performance Cycling class for me, while I'm in Phoenix for a family wedding!
This week's class profile is a repeat of week one – which was very well received by my athletes – Coach Troy’s Spinervals Competition 22.0 — Time Trialapalooza. This week will be different with many now having a true understanding of FTP after our assessment last week! Tom is a believer of the “Best Effort” I include in every class to give everyone a baseline wattage to work off of = no one is sitting there wondering; “what the heck is my threshold you're telling me to work below, @ or above?
Class length 75 minutes + Cool Down
Warm Up — 10 minutes. 5 minutes of gradual increases in wattage. During the second 5 mins. we’re finding the wattage where everyone is first noticing a change in breathing; VT1 / Aerobic Threshold = the top of the Recover Zone shown above. This establishes a rough understanding of a base wattage that we use throughout the rest of class.
3 x 30 sec. Hard / 30 sec. Easy – Openers to AT/LT. I cue these by first having everyone find the amount of load @ 70 RPM that has them feeling they should (not just could) come out of the saddle. The 30 sec. Hard is then simply accelerating to 90+ RPM which results in some pretty impressive power numbers. The 30 sec. Easy is back to 70 RPM — many will stand during the Easy portion.
2 minutes rest – I encourage riders to focus on their recovery. Once they feel calm in their breathing, bring back the Base level work wattage.
20 min. Tempo — Here I included a 4 min. “Best Effort” to establish a benchmark PTP Personal Threshold Power (top of the Perform Zone) or ride at 110% of FTP if known. It’s very helpful to riders to have that understanding of their personal upper wattage number. The “Best Effort” Threshold # + the Base Threshold # we found earlier form the three Power working zones I use in class.
– 1 min. build at preferred cadence (suggested as 85-95 rpm) — press the Stage Button to reset the averages.
– 4 min. “Best Effort” This should hurt, but be do-able. I ask everyone to observe their average at the end and then…
– 15 min. reduce effort slightly (15% — 20%) and maintain wattage in between the two Thresholds.
I have everyone note the combined average, over the full 20 minutes, at the end of this effort. I’ll use this wattage in the Tempo Intervals to follow.
5 min. Rest — Once breathing calms we bring back ~ Base Wattage and ride out of the saddle for a break.
15 min. Tempo — Quickly establish the average wattage from the 20 min. Interval. > Stage Button and then maintain. You may want to offer slight changes in cadence & load, while keeping wattage = to the initially established #.
5 min. Rest –
10 min Tempo — Time is shorter… so we should be able to work a little harder. Again quickly establish the average wattage from the 20 min. Interval + (if possible) add 10-20 watts > Stage Button and maintain
5 min. Rest
5 min. Tempo — What have you got left? I’ve got a really competitive group and although I heard some grumbling, they all appeared to push this 5 minutes at (some above) their PTP / FTP 
Cool Down
Here’s my Playlist from week one's class in Spotify and Deezer – all are 10 minute+ songs. As this is a timed class, I don’t worry about trying to match the efforts to the music.
Originally posted 2014-01-12 05:48:33.
Demystifying power for the runners in your classes
Image from http://www.thesecretlifeofdee.com/
John, I'm still confused by this power stuff… where should I be riding? How many watts should I be seeing on my monitor, because I'm no where close to my body weight?
I get questions similar to this frequently from members. My answers has evolved over time:
- I used to give into the pressure; “please tell me a number” and would throw out a vague target – “your first goal could be seeing watts equal to your your body weight”.
- Later I revised it down a little; “what would be your desired, lean body weight?” “Let's try to reach that as an early power goal.”
But now I'm learning that throwing out watts = body weight (lean or actual) isn't as helpful as I intended. Sure for some it works. Those who are reasonably fit looking (read not overweight) and with a good fitness base. For others I've found I was asking them to work too hard, using a kind of formula that wasn't personalized for each individual. Which sounds is a lot like using the 220 – age for MAX HR 🙁
Now my preference is to conduct a short “Best Effort”, about a quarter of the way through class, to give everyone an understanding of a number they can work from. Not a true FTP or PTP, but it's been reasonably well accepted… but not by everyone.
Case in point: last Thursday after class I had the “how many watts should I be making?” discussion with a female member. She's a fit 50 year old and I would guess (I never ask) she weighs about 130lbs.
So I asked her what she normally sees during the “Best Effort” interval. “I average about 80 watts.” Which confused me… a lot actually. I would have guessed she could easily make more than 80 watts. I was stuck for an answer. Rather than guess at the reason, I started asking questions:
- Do you ride outdoors? No, not regularly.
- Are you a runner? YES!! Big smile.
- How would you compare running vs. cycling? Cycling is much easier. I'm getting to something here…
- Do you run in competitive events like a 5k, 10k, Marathon, etc…? Another YES !!! I love to compete!!!
- Do you run faster & harder in a 5k vs. a Marathon? Yes, of course I do – why?
- When you're riding in here with me, does your “Best Effort” feel more like a 5k or a Marathon? She stopped to think about it and then said; like a Marathon.
- Bingo!
I didn't need to say anything more. The look on her face told me she understood exactly where her confusion was coming from. Her perception of working hard was at her Marathon level of intensity = 80 watts was exactly right, figuring an aerobic level of effort. I had been making the assumption that when I asked for hard, everyone would work at the level I perceive as “hard” – which for her was different.
She ended the conversation with; so when you ask us for our “Best Effort”, I should be working at my 5k level of effort?
Exactly, or maybe a 5k where you're chasing one of your faster friends 🙂
Originally posted 2018-06-22 07:00:33.
Tabata = Effective? ACE says YES!
Image from http://www.acefitness.org/prosource/71/
I just read a press release and accompanying article from the ACE – The American Console on Exercise PRO SOURCE magazine about their study to gauge the effectiveness of High Intensity Training (HIT).
Is Tabata All It's Cracked Up To Be?
“It seems like everything high-intensity is now called Tabata Training,” says John Porcari, Ph.D., head of the Clinical Exercise Physiology Program at the University of Wisconsin, La Crosse. “The original Tabata study was done on a bicycle, but people are now doing that 20-second/10-second format with resistance training, plyometrics, calisthenics…with almost anything.”
Because of all of this recent interest in Tabata-style workouts, the American Council on Exercise enlisted Porcari and his research team to gauge just how effective a Tabata-style workout really is.
THE BOTTOM LINE
“The great thing about Tabata is it’s a short workout–only 20 minutes–and it incorporates your total body, so it’s working every muscle group that you possibly can,” says Embert, referring specifically to the Tabata-style workout she designed.
You can download the article for printing here.
But what to do during the remainder of your 60 minute class?
There was a trainer at Life Time who told me years ago something I've never forgotten; First give them (your class) what they WANT… and then give them what they NEED.
The WANT he was referring to are very intense/anaerobic intervals. There's no secret sauce IMO at SoulCycle > they're just teaching very intense classes because they know that's what people WANT.
The NEED is for solid aerobic training. Not necessarily base building, but solid work below threshold HR / FTP.
There are a lot of serendipity going on here at ICI/PRO. A quick check back to our latest Audio PROfile is another – Bad A*s Intervals Audio Class PROfile from Schwinn Master Trainer Rachel Buschert Vaziralli could be a perfect work set you could add to an existing profile.
Instructor Kathy Palkaninec was a past winner of our profile contest and her profile follows a similar WANT & NEED format.
You may want to announce your intentions to crush them (WANT) during a 20 minute Tabata round that will start fifteen minutes into class. Don't worry about telling them what follows. Keep everyone focused on doing their best effort during the Tabatas.
Give everyone a full 5 minutes or more of complete recovery. It's during this time that I talk about the “Golden Hour” and how most of us have 90 minutes where we can really perform well, before fatigue really limits our performance. The Golden Hour doesn't begin for most of us until ~30 minutes in. At the end of the recovery we're only @ the 40 minute mark of a 60 minute class and I explain how we're only 10 minutes into our Golden Hour – just now ready to perform. It's here where you can coach them through a 10 or more minute sub-threshold effort (NEED) to conclude the class. Here's where you can put that stage button to work if you have one – encourage everyone to ramp up to a big number, Stage Button, now maintain it by keeping your instantaneous wattage at or above the average 🙂
Make sense?
Originally posted 2013-10-10 08:28:16.