Everyone’s idea of a healthful diet is somewhat different these days. Never before has there been so much information on nutrition or so much disagreement about it. Protein is important for a number of reasons.
The functions of protein are varied. The first eight below are in hierarchical order.
– Formation of dopamine, norepinephrine and epinephrine
– Immune support
– Formation of hormones
– Insulin receptor site turnover
– Reproductive demands
– pH balance
– Fluid balance
– Formation of enzymes
Other protein functions, in no particular order, include wound healing; tissue growth, repair and replacement; and the formation of neurotransmitters, transport proteins, blood proteins, visual pigments and nonessential amino acids.
Energy use is at the bottom of the hierarchy, although protein is the body’s second largest store of energy. In times of stress, energy use becomes more important, and amino acids are converted to glucose to a greater degree.
Protein stimulates the release of glucagon. Glucagon is a hormone secreted by the pancreas. Its effects essentially oppose those of insulin, another hormone made by the pancreas. For example, insulin converts glucose and protein to fat for storage, while glucagon converts protein and fats to glucose and moves them into the bloodstream for use as fuel. Insulin increases the production of cholesterol, while glucagon decreases it.
Glucagon is typically released under two circumstances — when we exercise and when we eat protein.
Protein also promotes the release of CCK (cholecystokinin), a powerful satiety hormone that makes us feel full and also reduces the desire for carbohydrates. It was mentioned in an earlier post on sugar cravings that a low-protein diet is one reason people may crave sugar.
Protein is a significant mood enhancer because it increases levels of dopamine and norepinephrine. Protein provides tyrosine and phenylalanine, the amino acids used to produce these chemicals. As they told us in 7th grade biology, amino acids are “the building blocks of protein.”
Dopamine is our ultimate brain reward chemical, an alertness and feel-good chemical that, incidentally, is triggered by every addictive drug.
Norepinephrine is also associated with alertness and a feeling of brain reward. It has antidepressant properties. In fact, the earliest antidepressant drugs targeted norepinephrine levels. It’s also an analgesic.
Protein provides tryptophan, another amino acid. Tryptophan is the amino acid that the brain uses to make serotonin. Serotonin makes us feel relaxed and calm. It’s an antidepressant with anti-anxiety properties, as well. It, too, is an analgesic.
At high levels, serotonin can make us lethargic and sleepy and even bring on an early desire to quit endurance efforts. This has to do with the way tryptophan is transported to the brain. Carbs make that happen, but too many carbs raise serotonin levels too much. Protein can block that effect.
(BTW, Prozac and Zoloft target serotonin levels. The newest antidepressants target both serotonin and norepinephrine. You may have seen magazine ads or heard ads on radio or TV that say, “Depression hurts.” Depression doesn’t cause pain. But because it’s associated with brain chemicals that are also analgesics, low levels of the chemicals may exaggerate pain that’s already in the body.)
Protein provides the B vitamins (thiamin, niacin, B6, folate) that are catalysts in the synthesis of dopamine, norephinephrine and serotonin.
With so many key actions by protein going on, it seems obvious that the body/brain needs substantial levels of protein. Nutrition recommendations sometimes underplay protein, which may reflect under-emphasis on protein’s neurochemical effects.
A general protein recommendation for endurance athletes is to divide body weight in pounds by 2.2 to convert to kilograms, and multiply by 1.2 to 1.4 for daily grams.
High-protein foods include fish, poultry, beef, lamb, shrimp, crab, eggs, cottage cheese. If you’d like to use yogurt as protein, the only two brands I know with significant protein are Fage and Trader Joe’s nonfat Greek-style yogurt. Don’t get “just any” Greek yogurt. Many of them have much more carb than protein, and the flavored ones contain lots of sugar.
Several foods are considered protein but actually aren’t. One is cheese, which is primarily saturated fat. Nuts are another; they’re primarily unsaturated fat. A third is quinoa, a whole grain that’s primarily carb/starch.
These foods do have protein, but almost every food offers a combination of protein, carbs and fats — or at least two out of three. Using the example of quinoa, a food that’s 70% carb with the remaining calories equally divided between protein and fat will have a completely different neurochemical effect than a food higher in protein.
I’m not saying you shouldn’t eat these foods; just don’t confuse them with — or use them as — protein.
For many years, I’ve recommended a “plate” format that the USDA’s brand-new, Food Pyramid-replacing plate resembles. I steer away from the USDA version because it overemphasizes fruit.
Instead, cover half of your plate with vegetables and divide the other half equally between protein and complex starches (quinoa, sweet potatoes, brown rice, whole grain pasta, etc.). Add healthful fats (nuts, oils, seeds) in moderate portions. If you want to eat fruit instead of vegetables, say at breakfast, have a serving, rather than half a plate. One serving is a medium-size fruit or half a cup.
My main suggestion is to find high-quality protein foods that you like and include some with every meal or snack. The plate format should make it easy to do.
Everyone agrees that indoor cycling classes using heart rate are more effective and even more fun to teach. This post is not about which HR training principles to use or the best way to determine training zones. You or the facility at which you teach can decide those things.
This is about how to get your students to wear HRMs in the first place.
I’ve used HR-based training in all my classes since 1998. 100% of my students wear HRMs in every class. Instructors ask me how I achieved that.
Use HR-based training yourself.
You can’t convey the benefits of HR training unless you fully appreciate them. Once you adopt a specific training regimen, note your results so you recognize how the body is changing internally. My first awareness was on the rowing ergometer. (There weren’t many indoor cycling computers in 1998.) I was amazed at how my HR/power correlation improved with the use of periodized training.
If you don't prove to yourself the efficacy of HR training, you won’t present it to others with conviction.
Don’t Worry About Understanding Everything at First.
HR training science can get technical. You can use it and appreciate its benefits without understanding the science fully.
For instance, Polar offers Ownzone, a way of determining HR training zones based on Heart Rate Variability (HRV). HRV is not the easiest thing to explain. It's fascinating but takes a fair amount of study to understand fully unless you have lots of technical training. Still, Ownzone is an effective way to determine a student's HR training zones without a max-effort test.
One of the most interesting things about HR-based training is that it keeps evolving. Yes, there are way too many interpretations of the same information, but it's interesting to read and learn.
Perfect Your Pitch.
Sometimes I hear instructors ask if anyone wants to borrow or use a loaner HRM to try in class. Not surprisingly, the response is minimal. Your pitch is important. This is mine.
I never announce it. I walk over to a new student, hold up a HR strap and say, “Have you seen one of these before? No? This is a heart rate monitor. I want you to wear it today. It’s going to change your life.”
No one has ever refused. There’s no question in my mind that using a HRM will change his/her life. If you have that level of conviction, people will try it. They’re not paying for the loaner and have nothing to lose.
Carry Loaners.
I can't tell you how many of my HRMs have disappeared over the years. What's odd is that just as many HRMs come into my life as I lose. I no longer consider them an expense. If you want to teach with HR, you have to carry loaners. Get them on students at the start of every class.
You won't have enough for everyone and don’t need to. That's part of the fun. Carry three or four, plenty to get the class going. The others will want them next time. Then they’ll buy their own.
Cue Both Ways.
This is the clincher. It comes down to your cueing ability. You must make everyone feel part of the class but still demonstrate the efficacy of using HRMs.
Selective cues will make everyone see that the students using HRMs are actually getting a better workout than those who aren’t. It's extra work, but powerful. Example:
“Great job on that climb. Now spin your legs to recover, but not all the way. If you're wearing a HRM, I want you to drop your HR no more than 20 beats. Those of you without a HRM will not be able to do this as effectively, but you can still do it. Regain control of your breathing, but don’t feel as if you're cooling down. No shift in body temperature. This is only one of the reasons I want you to wear HRMs. They enable you to control the amount of recovery you allow yourself.”
Keep It Simple.
I was just talking about this with Team ICG® Master Trainer Chuck Cali. At ICG® Academy in SF, where we showcase Myride®+, we have many first-time cycling students. As we switch all of our classes to HR-based training, we have to be careful not to give too much information too quickly.
I call this Qualitative HR training. I don't talk about zones, threshold or HRV to start. I ask the students to watch their HR with respect to how they feel and what they’re doing. At what HR do you first start to breathe more consciously? Where’s your HR when you start to sweat? When you can't talk? When your muscles burn? When you’re cross-eyed and drooling?
Don't get rid of RPE. Simply get everyone to have FUN training with HR. There will be plenty of time later for numbers and metrics. And another post….
I don't know about you [wlm_firstname], but one of my biggest challenges when I teach is getting accurate feedback that I'm being understood.
Teaching with power has me off the bike a lot more than I had in the past – which was almost never. Now, multiple times during class, I'll explain a new Stage and get them started on the effort. Then I'll hop off and begin working my way through the room, asking students directly; “does this make sense?” or “are you following me?”
Dumb questions as it turns out… the answer was always “yes”… did I really think someone would say “no”?
Once I realized what I was asking dumb questions, which resulted in worthless responses, I was a bit ashamed of myself. As a 30 year sales guy I know better than to ask on question that can be easily answered “yes” or “no” when I'm trying to get an understanding of what a potential customer is thinking. These easily answered questions don't offer any context. Context that would come from a more detailed answer, that reflects a true understanding of the concept I'm trying to communicate… an echo of what I said.
In a previous post I talked about asking proper questions. I was trying to help future instructors understand the proper question isn't “where do I get certified?” but rather; “how do I get a scheduled class at a local studio?”
Once I recognize my error, I changed the questions slightly by adding what are called “opener words” in a conversation. Essentially these are words added to a sentence that don't allow for simple yes or no answers. They encourage more detailed and satisfying discussions.
My favorites are; Where, When, What and How.
Where is your heart rate? I'm at one 153
When will you be recovering? It looks like we have 1 min. and 30 seconds left.
What zone are you in? I'm at the top of zone three.
How much longer is this effort? I think I missed that… how much longer do we have?
Notice how each response reflects an understanding of my description of the effort or, If the student is unclear, it causes them to respond with a question. Either way we're communicating.
Asking the right questions also had an unintended result. Knowing I was expecting a more detailed answer than “yes John” appeared to have the effect that everyone pays more attention to my directions – which is similar to what I remember teachers doing in school 🙂
So [wlm_firstname]:
Where else could you implement asking proper questions?
When would you feel they would fit best in your class?
What could you do to remind yourself?
How many times would you try this in a normal length class?
I'd like to welcome Chuck Cali as an official member of the ICI/PRO Team! – John
By Team ICG® Master Trainer Chuck Cali
When asked by ICG® to write a post for ICI/PRO, I thought, “OMG.” 🙂 Seriously, as Jim Karanas or John Macgowan can attest, I have a lot to say. So choosing the topic for my first post was daunting. I’m the new guy, after all — now sharing screen space with some of the country’s premier indoor cycle instructors.
What could I say that would be of value to the indoor cycle instructors out there in the trenches?
It felt right to start with the simple things that mean so much, the least common denominator, the place from which you can become a star, ‘the’ instructor everyone talks about.
John calls it community. I say connections. Making everyone feel part of something bigger. No matter how great your music, how structured your profiles, how clearly stated the class objectives, or how perfectly timed your cues, the success of your class comes down to how well you connect with your riders.
When I talk about connections, I can’t help but think of James Cameron’s great movie Avatar. Consider how the avatar learned to fly the winged beast. Plugging in solved only half the problem. Once plugged in, the two had to become as one. Showing up prepared and on time and engaging the crowd is plugging in. CARING is becoming one with your class.
This simple fact seems to get lost in the training: class focus, music, lighting, power, heart rate, base, strength, cadence, climbing, speed, endurance, ad infinitum. Showing up and executing the perfect profile to the best music, with spot-on cueing, the best indoor cycles, the best studio set-up will get you nada from your class if you don’t connect with them.
Dr. Shannon’s earlier posts on being “the instructor your students can’t wait to see again” discussed how to connect with our riders. Ultimately, as she points out, passion, honesty, encouragement and gratefulness create the connectivity. My word for all that is “caring.” It’s not about you.
The recipe for connecting is caring. How do you run a great class? By caring. How do you get your riders to connect with you? By caring. The fact that you’ve set the world record for climbing L’Alpe d’Huez is of little importance to them 10 minutes into class. This is indoor cycling.
My experience may be somewhat different from others posting here. I’ve spent many years studying this industry and the people who make it work. The best of the best were incredibly adept at connecting. It seemed that they spoke to and cared for everyone in class on a personal level.
Only when this connection is made, so that the riders understand at the most fundamental level that you care about them first, can you successfully demand the highest efforts or introduce complex profiles.
How do I do it?
1. I remember it’s not about me — except to establish that I’m running the class through unambiguous yet non-inflammatory requests.
2. I try hard to get to know my riders: Introduce myself. Ask their names. Find out if they’re new to indoor cycling. Give as much personal attention as possible.
3. I keep it simple and explain in simple, fun terms what I plan for the ride.
4. I empower the class with options that accommodate all fitness levels. I steadfastly encourage good form and never use contraindicated moves.
5. I give positive feedback during class to as many as possible, using their names (which I mostly get wrong).
6. I let them know they can do it. I believe in recovery and let them know when it’s coming, so they don’t have to hold back or fear they won’t last.
7. I lead by example. I’m happy to see them and, as a general rule, work as hard as I ask them to work.
8. I’m sensitive and don’t go on autopilot. I recognize early when I’m losing them and adjust.
9. I never take myself too seriously. I poke fun at my mistakes — when I blow a cue or get the timing wrong.
For new instructors, I suggest learning and integrating these skills before going for the complicated ride profiles. Once you do, your class will confidently follow you.
For veterans, look back and revisit what got you to the front of the room. We like being there, but shine does fade. Reconnect.
Trying to reach the pinnacle of our profession is important. The journey teaches me so much. What I’ve learned can be distilled down to one word: Caring.
Nothing surpasses the feeling of seeing the enjoyment my riders take from my efforts — not only during class, but what went into making it great. “Great class!” are words we never tire of hearing.
Our latest Audio PROfile comes from Team ICG® Master Trainer Jim Karanas!
PROFILE DESCRIPTION
Timing is one of the most basic essentials of training. I like to think of Timing as “how you interact with what you perceive.” The road is the road. At times, it will come at you in ways that are unpredictable. How you ride your bike depends largely on your sense of timing or how you make the subtle adjustments necessary to maximize your sense of ease. Exhilaration results when you experience effortless power. Effortless power is a result of good timing.
When a novice rides the bike, they are unsure of what gear to use and will at times fight the bike and the road. As their timing develops, their gear selection and shifting improve to where they no longer have to think about it and they begin to sense “flow”. Flow is a feeling of simplicity when you sense no difficulty. The bike rolls over the terrain seamlessly, like a dream.
Developing a sense of timing begins through cadence exercises. Cadence is how fast you pedal. Your RPM. Cadence training makes you more efficient, improves your technique, uses a wider array of muscles and enhances your presence when training. It is a mechanical practice that requires patience and discipline but will eventually help lift you to a level of artistry.
Timing & Cadence Playlist in Spotify and Deezer – please note the substitutions and slight variations in track lengths. You'll need to adjust section times accordingly.
