This Podcast is was last published on Feb 2, 2017, I have updated it with our new Podcast host information and I am representing it now. I hope you enjoy it, Joey
Continuing this week's focus on "selling endurance" - please enjoy this Podcast from our archives featuring Spinning Master Instructor Janet Toussaint. Sometime I feel like a parasite! I get a hold of a Master Instructor and I'm not satisfied until I have sucked as much information from him or her as possible.
Janet Toussaint has some great ideas on how to sell the concept of Endurance Training to your class - we take this discussion even deeper than the last one.
Through the beauty of modern technology, you can listen to this whenever and wherever you wish.
While it may seem redundant to say, most indoor bikes do not move. Please, stop and think about that for a moment. We are not talking about forward motion or distance, of course an indoor bike does not move forward. But what about the other motions that are involved in cycling.
When a rider is out of the saddle, most riders sway the bike from side to side a bit. Why does this happen? Generally, it is the mechanical reality of the situation due to applying extreme power to each pedal. Since the pedals are not on the centerline of the bike, applying a large force to the right pedal will, physically speaking, apply a rotational force that pushes the top of the bike to the right and the bottom of the bike to the left. Without this counterbalancing motion, the wheel would kick out to the side. By swaying the bike in the opposite direction, the amount of force that can be applied to the pedals is increased without crashing.
The second primary aspect of swaying the bike is that it allows the rider to engage their upper body (especially core and arms) into the movement which increases power.
Take a moment and watch some of the pros race, they only have about a 12 degree sway; less than most avid riders. This is due to their efficiency and power.
The last aspect of swaying the bike is that it allows the rider to more thoroughly align their biomechanics with the work that is being done. By tilting the bike, the rider is able to keep the leg that is driving down with a majority of the force in alignment lessoning the outward lateral stress on the joints.
With the exception of a few new bikes on the market, most indoor bikes do not provide movement side-to-side, and none of them replicate the true motion of an outdoor bicycle. Because of this limitation, instructors must emphasize relaxation when riding and allow gentle upper-body movement. Attempting to maintain a still upper body can place the spine and surrounding muscles at risk from the forces being generated by the legs.
After 37 years of waiting we finally have another Triple Crown Winner. I love horse racing, the beauty, the grace and the power of these animals is intoxicating. Over the last 37 years there have been many horses that have won 2 of the 3 Triple Crown races, but they have no one has been able to pull off the trifecta. The fact that so few horses have been able to win this coveted award is what makes this year's Triple Crown winner, American Pharaoh, so special and I've decided to immortalize this year's event in a cycling video.
I'm lucky enough to teach at many different facilities and all but one of them have bikes with power. The beauty of power is that every interval can be turned into a race. You can compete against your FTP (Functional Threshold Power), your previous interval's average wattage or just about anything you, as the instructor, can dream up. The first two Triple Crown races, the Kentucky Derby and Preakness, take about 2 minutes for the horses to complete and the third race, the Belmont, is a bit longer and takes about 2 minutes and 30 seconds to finish. These 3 races fit perfectly into a 3 interval set. For the first interval I have my participants ride to the Kentucky Derby video which takes 2 minutes and 3 seconds to complete. At the end of this first race participants get a 30 second recovery, I also have them take note of their average wattage. For the second race, the Preakness, which will take 1 minute and 58 seconds to complete I ask my riders to beat their average Derby wattage by at least 1 watt. The Preakness is followed by another 30 second recovery. Now it's time for the Belmont and a chance to win The Triple Crown. This race is going to take 2 minutes and 26 seconds. I tell my class that if they can complete the Belmont with the same average wattage that was ridden for the Preakness they will be the Triple Crown Champion.
Now let the races begin!
Check out my Triple Crown Video with embedded soundtrack
I love sharing anything created by public speaking expert Alexa Fischer. She has just published part one of a free video series. I just finished watching this 13 min video and felt you may enjoy learning how to move past the negative thoughts that could be holding you back from effortlessly connecting with your riders.
When opportunities happen, it's up to you to be ready.
Whether it's chatting your boss up in the elevator, introducing yourself to a major influencer, sharing your new idea at the company retreat or effortlessly welcoming new neighbors, when you speak with confidence and calm – in any situation – it matters.
It matters to you, but it also matters to them.
Drum roll, please… I cordially invite you to watch VIDEO ONE of the 1000 Watt Presence: Free Training Series. No need to sign up, just click on the video and you'll be directed to the classroom. This week I'm sharing a few exercises to help you identify and release the habitual negative thoughts that have been holding you back. And the truth is, we all have them.
Positive thoughts are your fuel for happiness, success and clarity. Your inner scripts are the reason you have stopped yourself from speaking up, taking risks and seizing opportunities. But habits can be changed. Starting now.
r bike does not move forward. But what about the other motions that are involved in cycling.
