Doug Rusho – 2010 Instructor of the year – is back with another Audio PROfile for our ICI/PRO members to enjoy.
PROfile Objective:
Tabata Power Play is designed to allow anyone to experience the incredible world of power training without prior FTP testing and subsequent power zone calculations. It is certainly not the ideal way to use power; however it is an effective method to introduce the concept, advantages, and the experience of riding with power.
This profile is considered high intensity, which may seem odd since it is an “introduction” to power, but in reality the application of power feedback is most useful for shorter, work interval lengths. It will also turn light bulbs on for your students, and they will get very excited about taking power training to the next level, including formal FTP testing and personal power zones. For this ride you can leave your HR monitor at home, due to the short work intervals. Allow your students to focus on one thing, watts.
Gene Nacey from Cycling Fusion provides our latest Audio PROfile and it was created using his new Class Builder iPhone App.
Class Overview
This class was ï¬rst held during the ï¬nal week of a 12 week Winter Training workshop that emphasized and reminded riders that “What you do inside, can also be done outside”. In other words, as the weather was turning, and they were getting ready to do some outdoor riding, we wanted to show them how similar the training can be in both environments. While this was a little more intense than an early season ride should be, their prior 12 weeks gave the students a good foundation in going into this, and now it makes a great mid-summer workout as well. Notice the zone splits for the class. The intensity should bode well for those entering their performance peak.
Heart Zones Master Instructor Laura Sachs contributes our latest Audio PROfile.
Laura recently published an article about heart rate training in the June IDEA Fitness Journal. Here's an excerpt and you read the whole article here.
Heart Rate Monitor Benefits
If an athlete wants to train rather than just to work out, using a heart rate monitor to zone in on the right intensity can help track the workout in an intelligent way. Quantifying an activity makes it possible to plan a course of action based on the outcome measurements and the monitoring of that activity. Clients can use a heart rate monitor to gain an accurate picture of workout intensity, putting absolute numbers such as 160 beats per minute (bpm) into relative numbers or percentages of maximum or threshold.
For example, if the number for a client’s low threshold (the first metabolic shift from increased intensity) is 140 bpm and the maximum heart rate (HRmax) from a field test measurement is 160 bpm, then the relative number (or percentage) is about 88% of HRmax (also referred to as Zone 3: Aerobic Zone). “Low threshold,” or “first threshold,” is referred to as T1 (Foster & Procari 2010).
Edwards has identified five heart rate zones, providing a simple way to set training zones based on participants’ specific response to exercise intensity.
For decades, fitness enthusiasts have used the 220-minus-age formula (age-adjusted maximum heart rate formula) to mathematically calculate HRmax and thereby derive cardiovascular training zones. According to Carl Foster, PhD, FACSM, professor of exercise and sports science at the University of Wisconsin, La Crosse, and past president of the American College of Sports Medicine, “The formula’s 220-minus-age is useless. There is no scientific validation for it.” To replace this generalized formula, Edwards has developed a half-dozen user-friendly field tests to determine both maximum and threshold heart rates that result in personalized zones for each individual. “The only way to safely and accurately estimate maximum heart rate,” she says, “is to take a submax field test. We can no longer rely on equations that were fabricated and invalid.”
After reading it I asked Laura to record this some of this as an Audio PROfile.
Here's your Spotify PRO/Playlist! Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
PROFILE DESCRIPTION
This is a fun profile to allow your class to enjoy a sample of what riders experience during the Tour de France (TDF). There are many aspects of a grand tour like the Tour de France, but we will focus on 4 common efforts:
The Breakaway
The Chase
Attacks on a Climb
The Final Sprint.
OBJECTIVE AND INTENSITY
This profile will not only give your riders a taste of the intensities of racing in an event like the Tour de France, but will help them discover their strengths and limitations. Each of the efforts we are going to experience during this profile represent a type of fitness a cyclist may possess.
Riders will get an opportunity to assess which aspect of this type of cycling/racing they enjoy and have the aptitude for. The target intensities will hover at Zone 3 (70% Perceived Effort), with numerous efforts pushing riders into Zone 4 (80% Perceived Effort) and the opportunity to extend into Zone 5 (90+% Perceived Effort). Since we are only doing a sampling and not a complete stage (day) of
the Tour de France, time to recover will be provided between efforts. I’ve tried to provide the target intensity described in both the percentage of their perceived effort (not maximum heart rate) and training zone. This is just for reference as I know there are many
different ways we can guide our class to the desired effort level. These intensity guidelines will hopefully enable you to translate the level of effort to specific heart rate and power training zones if needed.
Here's your Spotify PRO/Playlist! Deezer.We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
This class educates your students about the effects of cadence and resistance and provides them with an opportunity to hone their form and technique while riding at a variety of leg speeds that are appropriate for beginners. It also provides a nice base building aerobic development, short interval workout that is pertinent for beginners.
Beginners often slow their legs down when changing positions. This class will challenge the beginner to transitioning in and out of the saddle, while maintaining their cadence.
Here's your Spotify PRO/Playlist!Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
