FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

Unknown

FTP Mix

“Where the Streets Have No Name” by U2

“Wake Me Up” by Avicii

“Real Gone” by Sheryl Crow

“Danny, Dakota and the Wishing Well” by A Silent Film

“Can't Hold Us” by Macklemore & Ryan Lewis

“Vertigo” by U2

Last week I wrote about the “Threshold Check” or “Mini-Threshold Test” that I perform at the beginning of every class.  This week I want to share how I teach the full 20 minute FTP (Functional Threshold Power) Test.  With this post I have also included the playlist and video I use as well as a recording of me teaching an entire FTP class.

[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']If you are lucky enough to be teaching on bikes with power I believe it's important to use this technology and all the available metrics to their fullest capacity.  I find the most powerful use of a power meter is in finding one's maximum sustainable wattage or threshold.  Threshold is that state of equilibrium between high intensity exercise and the body's ability to buffer and filter the waste products produced by this intensity.  With a power meter we can find a wattage number that correlates with this state of equilibrium or your FTP (Functional Threshold Power).

Exercise physiologists have devised many different ways to find one's threshold, but I have found the simplest and cheapest technique is to perform a 20 minute effort at maximum sustainable intensity.  At the end of this 20 minute effort take note of the average wattage and multiply it by 95% and this number is your FTP.  I'll go into greater detail on how to use this number in later posts,  but now let's go over how to perform the FTP Test.

I like to have my riders warm up for a minimum of 15 minutes.  I'll have them slowly increase their intensity for 10 minutes then I like to have them perform 3-4 one minute “pickups” increasing their intensity each interval while recovering for one minute after each.  After a short, 3-5 minute, active recovery from the pickups I have the class perform a maximum effort 5 minute interval.  This effort ensures that the lactate buffering and clearance systems are turned on and ready for the 20 minutes test that follows.  I also have class participants remember their average wattage for this 5 minutes, it's a good number to refer back to when doing above threshold intervals.  After another recovery, about 10 minutes long, we are ready for the 20 minute FTP test.  Make sure all your participants know how to reset the bike console so they can get a new average for the 20 minute interval to come.  Tell them that this is a very simple test, you want them to ride at the highest possible wattage for 20 minutes.  Your job as the instructor is to motivate, but not to talk too much.  Let your riders “settle in” to their maximum sustainable wattage and their most efficient cadence and just let them ride.  At the end of the 20 minutes make sure they remember their average wattage, multiply it by 95% and they have their Functional Threshold Power.  This “Benchmark” test is also great to see improvement over time, with proper training FTP should continue to improve.

Let me know how it goes, my classes love FTP days!  They work so hard every day and once a month they get to see the payoff for all sweat and suffering.

6 song harmonically mixed FTP track , to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.

 

Recording of me teaching a FTP Class on a Spinner Blade Ion , Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.

 

Music AND video I use for my 20 minute FTP Test ,  to download Right Click > Save As / Save Target As to download. [/wlm_private]

FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “Stairway to Heaven”

Stairway

 

The Power of 3 – “Stairway To Heaven”

“Rhiannon” by Stevie Nicks

“Come On Eileen” by Dexie's Midnight Runners

“Stairway To Heaven” by Heart

For years I had been patiently waiting for the facilities I instruct in to upgrade their bikes to use power.  When these upgrades finally started to happen I was surprised by the different wattage readings I would see, not only, from different brands of bikes but by bikes built by the same manufacturer.   I had always assumed a watt is a watt the same way a MPH is MPH or an RPM is an RPM.  At first this was VERY disappointing, I have a very technical teaching style and I was hoping to have all my class participants perform a Functional Threshold Power (FTP) Test every 6-8 weeks, calculate their personal power zones and coach each and every class to those zones.  Unfortunately, if every bike in the studio reads wattage, even a little bit, differently I would need to adjust my teaching style.

[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']

I needed to figure out a way to use this new technology, even with it's faults, effectively to give my participants the best workout possible. I decided that the FTP test was still going to be an integral part of my programming and I would still perform this test every 6-8 weeks.  I asked my class participants to find 2-3 bikes that they believe are similar in wattage readings and ride those bikes as often as possible.  Small differences are ok, large ones make zone training impossible.  I also needed a technique to “dial in” new riders, those who never performed the FTP and others who may be forced to ride an unfamiliar bike.  I decided to start every class with a proper warm followed by a mini threshold test that I call a “Threshold Check”.  This “Threshold Check” can last anywhere between 4-6 minutes and I ask class participants to ride at their maximum sustainable intensity or wattage for the duration of this short test.  If the bikes are equipped with a console that will show average wattage I ask for the class to find their average wattage for this “Check”.  If the bikes do not have a way of reading average wattage I ask the class to be aware of their wattage throughout the “Check” and choose a wattage that they believe is closest to their maximum sustainable wattage.  If I'm teaching on a bike that is not equipped with a power meter I still perform this “threshold check” and i do my best to “anchor” effort with threshold RPE.  I also like to “anchor” effort and RPE during the FTP .  Most FTP tests last 20 minutes, so 10 minutes into a FTP effort I'll explain that the feelings participants are experiencing, slight breathlessness. burning sensation in the legs and the need to stay extremely focused or wattage will drop is how a threshold effort “feels” and I ask them to associate  this feeling with whatever RPE number is used as threshold in the facility I'm teaching in.

Now that each participant has a threshold wattage or RPE to work with I break my profiles down into 3 zones: Above Threshold, Around Threshold and Below Threshold.  Efforts that are Above Threshold (greater than 106% of threshold) can last up to 8 minutes, efforts around threshold (90-105% of threshold) can last up to 30 minutes and below threshold efforts (less than 90% of threshold) can last up to 3 hours.

Check out the recorded classes below to hear how I use this “Threshold Check” in a class setting.

A detailed set profile to print

The_Power_of_3_Rhiannon_Come_On_Eileen_Stairway

 

3 song harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.

 

Recording of me teaching this 3 song set in a class on a Spinner Blade Ion, Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.

 

Recording of me teaching this 3 song set in a class on a Spinner NXT , Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.

 

3 song harmonically mixed song AND video,  to download Right Click > Save As / Save Target As to download.

Did this help?

[/wlm_private]

 

 

 

FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “My Body Tells Me “NO” But I Won’t Quit Cuz I Want More”

RPM

The Power of 3 – “”My Body Tells Me “NO” But I Won't Quit Cuz I Want More”

“Turn The Levels” by DJ Lobersterdust

“Part of Me” by Katy Perry

“My Body” by Young the Giant

There has been a lot of talk lately about the proper range of RPM (Revolutions Per Minute) in indoor cycling classes. The general range that most indoor cycling certifications recommend is 60-110rpm. That doesn’t mean that going a little faster or slower is going immediately cause injury, it means that this range can be ridden effectively by most people in the population.

When I started teaching with power, about 2 years ago, the first thing I discovered was how a high RPM and lower resistance could elevate the HR (Heart Rate) as well as RPE (Rate of Perceived Exertion) without the associated increase in power or output. The “fast spinners”, who for years were considered the “stars” of class, were shocked at how low their power numbers were. Many of them complained that the power meters must not be working properly or were broken. I tried to calm them and explained that they were beautifully athletic riders but they may have never trained with the appropriate resistance while riding at a high cadence. I asked them to be patient and to use this new found knowledge and tool to help them reach fitness levels they had only dreamed of. By finding their most efficient cadence, that RPM where the body can produce the most power at the lowest HR or RPE, and progressively increasing cadence and maintaining power, over time, many of these riders are now able to ride at a fast cadence and maintain a high power output.

Interval sets like the one below are how I coach riders to slowly but steadily increase their most efficient cadence over time.

A detailed set profile to print

The_Power_of_3_Turn_The_Levels_Part_of_Me_My_Body

 

3 song harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.

Recording of me teaching this 3 song set in a class on a Spinner Blade Ion ,Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.

3 song harmonically mixed track AND video ,  to download Right Click > Save As / Save Target As to download.

FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

My Life Time Instructor Teach Back

No real relevance to this post – just thought they were cute.

Today was my scheduled Teach Back and I passed!

If you teach for Life Time Fitness you are required to demonstrate that you understand how to teach a proper Studio Cycle class. Our Teach Back today was to follow our “Speed” profile and we had only about 12 minutes to complete:

  1. A short warm-up & introduction to the class
  2. Have everyone qualify AT
  3. Teach a short segment

I taught the intro of my Grand Canyon ride (link to the Audio Class PROfile)

What did I do right?

  • I feel having a “Theme” for the class, in this case a metaphor for AT (standing at the edge of the canyon), showed I was prepared and wasn't simply “winging it”.
  • I came early so I could get warmed up before my turn = it was much easier to talk.

What did I do wrong?

  • I tried to squeeze too much into the 12 minutes I had available, while wishing I had more time.
  • Didn't really emphasise that first real time when everyone was supposed to be at AT.
  • I didn't get off the bike. I had too much profile and not enough time, so my scheduled walk around didn't happen.

My suggestions.

  • Your GF Dept Head should be sending you a copy of the Studio Cycle Teach Back Evaluation Form. It identifies the 7 Compulsory Elements you will be judged on. Learn them, Love Them & Live Then 🙂
  • Get there early so you can get warmed up (not have to start cold) and connect with a few of the other Instructors before your turn. That way you will have someone to make eye contact with, making everything go so much more smoothly.
  • Use four, 3 minute songs. My second song was 11 minutes long. Perfect for the actual class, but too long for the teach back.

Here's my playlist in Spotify.

Good luck with yours!

FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

Learning From Failures

Learn from your failures and maybe you'll run on water like these guys.

By Team ICG® Master Trainer Chuck Cali

The standard ‘spin’ class was my comfort zone.  I got my energy from my music.  My riders got their energy from the music and from me — classic rock, high-energy pop and me, coaching in classic Vince Lombardi style.  My classes got good reviews, but, mostly, I was subbing.  I wanted my own class.

Opportunity presented itself.  My first break from my comfort zone was teaching power.  I sold the idea to management, buried myself in preparation, bought the wall charts, put together a training plan and playlists, and printed cards for recording baseline numbers.  I practiced.

The program flopped.  They thanked me and replaced me, but what I learned was invaluable.

What happened?  First, the management of the new facility was not ready for Indoor Cycling 2.0.  Second, my desire to have my own class was so powerful that I agreed to anything.  Big mistake.

When I pitched the power program, I erroneously believed that anyone with the title Group Exercise Director would understand what it meant to use power as the fundamental training metric.  (It’s an Indoor Cycling 2.0 concept.)

My pitch was to open the studio to outdoor riders, many of whom would be non-members.  In the bike shops within five miles of the studio, I would advertise a small-group, fee-based program that ran twice a week for 10 weeks and offered a bike, an education, and a shower.

Instead, I slammed head-on into the culture of indoor cycling.  (I will cover the “culture of indoor cycling” in a future post.)  I was told I could teach power but had to keep it open to all members and only members, with no fee.  I agreed.

Crash and burn.  Imagine the nightmare of explaining power principles to a group with diverse, even random, skills.  Halfway through, anyone who had ever ridden outdoors — or actually understood training with a plan — was gone.  I had lost those I most wanted to reach.  And my credibility was quickly eroding.  All management saw were dwindling numbers.

Worse, the CEO and his lieutenants attended the first few classes.  In the second class, a 73-year-old woman in Birkenstocks walked in after class had started.  She’d heard cycling might good for her and demanded to be shown how.  With the CEO looking on, and everyone else looking impatient, I set her up.  She disliked cycling and left, wasting almost 15 minutes.  Such a disruption to this sort of class is catastrophic.

The only alternative was to abandon power training (save for a few power comments here and there) for a more standard cycle class.  At the end of ten weeks, management wanted to go in a different direction.  With a different instructor.

What did I learn?

LESSON 1.  Don’t let passion overrule common sense.  I agreed to a policy (members only, first-timers welcome) that doomed the program before it started.  If outside requirements conflict with, and compromise, a successful outcome, don’t proceed.  That’s lose/lose.

LESSON 2.  Don’t over-rate your skills.  My basic error was thinking that every participant had read the class description and understood it.  When that turned out not to be the case, I was unprepared (read inexperienced) to deal with it.  This is about improving your craft.

LESSON 3.  Don’t forget Chuck’s Rule:  Connect With Your Riders.  Because this was an open program, every class was an exercise in getting the regulars on their way, while doing bike fits and explaining power training to first-timers. “Frustrating” can’t begin to describe it.  I had wanted to get a lot done.  But it’s not about me; it’s about them.  If I had connected, we could all have had a good laugh, queued up Def Leppard, and poured some sugar on it.  So connect — and don’t lose your sense of humor.

LESSON 4.  Once you know something you didn’t know, use it.  I kept subbing.  Many studios had bikes with power.  Using my experience, I integrated power (in small steps) into my classes, tested stuff here and there, and learned.  Subbing is a great way to try stuff — there’s little to lose and much to gain.

Since then, I’ve gotten involved with some excellent programs and presented to the best public speakers in our industry. Not only have I acquired valuable new skills, I’ve learned how to deliver the message.  With team ICG®, for example, I have to lead rides at conferences like IHRSA and IDEA.  I did an epic closing ride at IDEA this year.

Today, I’m back at the studio that canned me, teaching two of my own classes for the past two years. They’re almost always full.  I incorporate power in my “regular” classes and teach cycling-specific power training only under controlled conditions.

After Tiger Woods’s best seasons, some people didn’t understand why he’d rebuild his golf swing to improve his craft.  How could it get any better?  Well, neither he nor we can know how much better things can get without making the effort.

Permit me one last analogy.  As a flight instructor, I often say I don’t teach students to fly, I keep them from crashing while they teach themselves.  They’re learning from failure all the ways not to fly.

At least an indoor cycle is on the ground.  How hard can you crash?  Learning from failures is a part of life.  Do it.  Embrace it.  Pay the knowledge forward.