It's a beautiful sunny Minnesota summer day here and I was enjoying it out on my old mountain bike. One of the reasons Minneapolis is as such a bicycle friendly city are the trails running everywhere. I really enjoy these smooth gravel paths because I can spend a couple hours JRA – Just Riding Along – link to a full descriptionwithout any real conscious effort of watching for cars or the other things that tend to consume you when you're out in traffic.
I used JRA to describe that first ventilatory threshold, VT1. It's the place; above chatty yet below focused effort, communicating the VT1 to the students in my class. It's a wonderful place to spend a few hours and when I'm here, working aerobically, my creative juices really start flowing.
So I'm JRA, when I came upon the sign alerting me that the trail was underwater. “Oh great, now I'm going to get all wet,” I thought. If you spend any time on the road or on a mountain bike, you know that a wet stripe up your back or soaked feet doesn't really add to an enjoyable time outside 🙁
I've ridden this trail for years. I realized that “trail underwater” typically means there's two or 3 inches of water from the surrounding swamp (I refuse to call it a “wet-lands”… it's a swamp), covering the trail. And I was right.
There are two strategies you can use to cross these little mini rivers, while staying as dry as possible; If the water's only a few inches deep the trick is to peddle as slowly as possible, minimizing any spray up your back. A little deeper and you'll be pedaling your feet through water, so you'll sacrifice I wet back to keep your feet dry. This requires a bit more finesse and can challenge your bike handling skills. You accelerate to the speed that you think you're going to need in order to coast all the way to the other edge, keeping your feet level, up and out of the water. Doesn't always work perfectly. You sometimes stall before the end and wind up doing a sort of rocking motion with your feet, engaging the freewheel through a small segment of the circle, hoping to propel your self forward, while keeping your feet out of the water and not falling over – which would defeat the whole exercise.
The challenge is going just slow enough.
After successfully navigating the water hazard and resuming JRA, I was thinking about how we're always talking about the maximum in class; the highest, what's your threshold heart rate, find your FTP, how long can you sustain this, etc. But we rarely try to define the other side of it… how slow or low should you go?
If you've taught for any length of time you've experience the “spinner”. That person who seems to think they're accomplishing something while furiously pedaling with no resistance. Having indoor cycles with power changes that. As part of my initial orientation I give a new student, I'll have them peddle with no resistance and watch the display. On the FreeMotion bikes no resistance equals no power. And it's a wonderful illustration to help people understand the futility of peddling and not really accomplishing anything of value.
[wlm_firstname] I'm not sure that I have the whole answer here so feel free to share your ideas.
I'm a big believer that every minute of class should be of value. Just as there are times outdoors when you have to go slowly, you are being productive… still moving yourself forward.
I try to communicate this need for productivity in every class I teach. I'll frequently lament the fact that I only have them for an hour. 60 min. isn't really that long, so let's not waste our time doing nothing.
How I cue this is easier with power, but the feeling is the same. I'll have everyone start the class with zero resistance. I'll ask everyone to find a comfortable cadence and begin adding resistance. I'll explain that productivity for each of us is different, and yet if were honest with ourselves we understand when we're there. My morning classes are typically a bunch of “A” types and I'll make the comment that busy work is not the same as productive work. “Just going through the motions may give the appearance of work to others, but deep down you understand whether you're truly being productive or not.”
My feelings are that riding “productively” should bring everyone to a HR near to or right at VT1 / base of Zone three in a five Zone system.
I reinforce the need for productivity at the end of the long interval. Recovery should be productive. I'll suggest to everyone that once they have recovered to the point where they feel some calm in their breathing, they need to return to that place of productivity – catching their Heart Rate at VT1 / JRA.
There'll be plenty of time, to fully recover, once we've crossed to the other side.[plulz_social_like width=”350″ send=”false” font=”arial” action=”like” layout=”standard” faces=”false” ]
Ladies and gentlemen; after a week of review and deliberation, we're excited to announce the Top 5 – Ultimate Instructor Class Profiles!
We will be publishing these profiles, as well as recording the Top 3, in the coming weeks.
Here they are:
#5 – Good Better Best by Michele Forrester-Morgan from Waxhaw, NC
Profile Description
My inspiration for this came from riding outdoors working on hill repeats. The goal in putting together this profile is to improve strength and speed, not just for the uphill climb, but also on the flat road, downhill and in/out of the saddle. This profile consists of 3 loops, each focusing on a different cycling skill.
#4 – “The Gate” — Halloween Mixed Ride by Kim Moody from Libertyville, IL
Profile Description
This profile is based on the urban legend, “The Gate,” in Libertyville, IL. One can find more information about the frightening place by going to www.hauntedusa.org/thegate For this Halloween mixed ride, I wanted members to visualize the dark and desolate location so I began the class by retelling excerpts from the article to provide some background information and imagery material.
#3 – Welcome to the Jungle: An Introduction to Tabatas by Krista Leopold from Charleston, SC
Profile Description
The word “tabata” has become quite a phenomenon recently. A google search for “tabata” produces nearly 9 million hits. Given how our riders to turn to the internet for answers to their weight-loss and training questions and given the tendency of the internet to provide less-than-factual information about these topics, it is important that instructors be prepared to counter with evidence and experience.
#2 – Waldo’s Revenge — 30 Minute Time Trial by AmyL. Pillitteri from Belfast, ME
Profile Description
Waldo’s Revenge is adapted from the actual 12.2 mile bike leg of the Waldo County Family Triathlon Course in Belfast, Maine where the beautiful scenic rolling countryside combines with the unforgiving wind to provide a challenging and rewarding bike course.
And the Ultimate Instructor Class Profile is:
Whiteface Mountain – Surrender to Gravity by Allison Santoro from Hampton, NH!
Profile Description
Today we will test the law of gravity…what goes up, must come down. Whiteface Mountain is a very challenging 8-mile climb up to a castle at the summit of the mountain. As you approach the toll-booth at the three-mile mark, you will be mentally preparing for the most challenging part of this ride with 8% to 10% gradients for several miles. As you ascend to the summit, two switchbacks and an ease in grade will provide you with the perfect opportunity to enjoy the rush of powering-through your threshold to the summit. At the summit, you will surrender to gravity…you will be rewarded with an exhilarating 10 minute down-hill recovery.
Congratulations to our Top 5 and a big THANK YOU to everyone who submitted a profile!
We couldn't have done this without all of our generous prize sponsors:
Neighbor Eddy Macholda, Flanders teammate and me (wearing my Breathe Right) at the start of the Chequamegon Mountain Bike race
They call him “The Shepherd.” His real name is Scott Flanders and he is a Really Big Dog. Scott and his brother Jim run Flanders Cycle, a high end bike shop in Minneapolis. The Flanders cycling team has a well-known reputation for arrogance*, discipline and racing success. It's where I learned to ride safely in a fast, competitive group of cyclists.
There are actually a lot of big dogs on the Flanders team. Scott is the biggest. He had to be to keep order and maintain discipline over 30 or 40 very strong, very aggressive personalities… the safety of everyone depended on it.
I was invited to my first Flander's Saturday coffee ride by my neighbor Eddy Macholda. This isn't a group you can just jump in with – they don't allow it – I'm willing to bet that being a closed group is common with any serious cycling team.
I actually remember the day quite well. I had recently purchased my first road bike (white and purple Schwinn Paramount, complete with down-tube shifters) after completing 1000 road miles on an old cross bike. I had promised Amy that I wouldn't buy a new bike until I had shown that I was going to stick with cycling long-term.
Eddie had been a constant inspiration to me as I began riding outdoors. I found myself riding with him that morning, out to join the group. I still remember the exact place where I got dropped 🙁 In case you're wondering, yes it was quite embarrassing and to his credit, Eddy did come back to get me once he realized I was no longer there. I stuck with it. Before long I had the fitness to not only complete the 40 mile coffee ride, and could also hang with them on the longer evening and a few Sunday century rides.
Along the way I learned the dynamics and mechanics of leading a well organized pace line.
Notice I said leading, not riding, in a pace line. The skills necessary to ride in a group are not something I can teach you here. You can only learn by doing, so find yourself a well organized group and start practicing. My objective here is to communicate some of the subtleties (and not-so-subtle traits) of being a big dog.
Establish your role as a leader. Jim Karanas suggests centering your class and I feel it is imperative to center your group before heading out on the road. Begin every ride with the short pre-ride meeting. Flander's group rides always started at the exact same place and at the exact same time. While we were waiting for everyone to show up, it was interesting to watch all the participants looking around to learn who would be in charge. There was never any “I'm going to be in charge” declaration. The natural team leaders were well-known and it quickly became obvious who would be leading the ride that day. Your pre-ride meeting should begin with you speaking and acting like you are the leader. Or as an alternative, if you don't feel you have skills necessary, you should introduce and actively support the person you feel would make the best leader.
The Leader always begins the ride in front. I can't begin to tell you how many rides I've gone on that started with chaos right out of the gate and only got worse as time went on. It takes a lot of courage to firmly say “I'll be leading us out at the beginning.” And then do it. I typically don't see women trying to jump up front and assert themselves, but testosterone driven men seem to do it naturally. Resist the temptation to allow everyone to just do what they want, in the hope that at some point they'll all settle down. This is especially important if you have new riders in your group. The lack of order and chaotic jockeying for position can be downright frightening to someone not used to riding with others. The goal here is to quickly establish order. If you don't do it now it is very difficult to do later.
Crush any challenges to your leadership. I know that may sound harsh, but the safety of your group depends on everyone respecting your authority. The Flander's guys were ruthless in putting down anyone acting out of line. One of my pet peeves is when someone breaks out of line and hammers up toward the front. It may be because they're frustrated at the pace the group is riding, or they simply are trying to show off. Either way you need to firmly correct them, explaining; “we ride as a group or you can ride alone… your choice.” Don't be surprised if you get some push-back. Stand your ground. I've also found it helpful to say it out loud so others can hear it, bringing some social pressure from the group. Now, if you're not following me in this example, let me explain my concern: Riders in a pace line need the freedom to quickly move right or left to avoid some obstacle or prevent running into a rider slowing in front of them. Most of us don't have rearview mirrors, so a rider passing you from the rear is unseen and presents an enormous potential hazard.
Be as fair and even-handed as possible. This relates to #3 where your leadership is challenged and you don't do anything about. Nothing breeds resentment like selectively ignoring bad behavior.
Assign roles. If you've done your job asserting your leadership properly, you'll be able to delegate some responsibilities to others. For example you may have a weaker riders who can't keep up with the rest. Pick out another skilled or strong rider and ask if they would fall back and shepherd the slower group.
Exclude others. More harsh words but it can be critical to maintaining the safety of your group. Riding with Flanders was pretty much by invitation only – although they were so intimidating it was rarely a problem. People were too frightened to try to jump in. Big events like the MS 150 includes thousands of riders of all different abilities and levels of experience. Our team likes to ride fast, typically with Amy and myself upfront on our tandem. With the flat roads it's not uncommon for us to average 22-23 miles an hour. We make a very tantalizing group for other cyclists to want to join. In the past we were flattered by looking behind us and seeing 30-50 cyclists tucked into our draft. But not anymore. Not after the accident which was complete with broken bikes, broken bones and two people leaving in an ambulance. A number of riders (who were unknown to us) had joined our group, disrupting the flow that had developed over hours of riding together. It typically starts with one small mistake, a momentary loss of concentration that's followed by a number of bad decisions / poor reactions and ends with people getting hurt. There's a saying “no good deed goes unpunished”. There are times when being inclusive, isn't always in the best interest of group. Please don't confuse this with an open invitation to new riders to join you at the beginning of the ride.
Insist on everyone wearing a team kit (jersey). I could talk for hours about the importance of having everyone dressed the same. I realize that this isn't always possible, but having something that identifies your group creates a sense of team work, i.e. we're all working together as a cohesive unit and we have a leader – YOU 🙂 Uniforms also send a powerful messages; if you're not wearing our jersey you don't belong riding with us = you will have fewer people trying to jump into your group.
As an Indoor Cycling Instructor, you already have many of the skills necessary for being the leader, the Big Dog, on a group ride. No, it's is not an easy thing to accomplish or maintained for that matter. If you're doing it for the wrong reasons it may be impossible. But if your interest is in providing a safe and enjoyable experience for everyone, I feel you will find strength necessary to carry out. And if you continuously demonstrate your interest is beyond yourself, I'm going to guess that the other members of your group will quickly respect you and your authority.
So be careful out there!
* Although I don't ride with Flanders anymore, I'll still wear my team kit or jacket on occasion. When I do, passing cyclists don't waive back at me. Is really a kind of running joke for Amy and me, when we're out on The Bus – our Trek Tandem. We always offer a friendly wave to cyclists traveling the opposite direction. They almost always waved back. Except when I'm wearing my Flander's gear. Like I said, they have a reputation of arrogance 🙁
Can an Indoor or Outdoor Cyclist measure their power using only Heart Rate?
I personally find it hard to believe, and yet CycleOps says their new PowerCal will do exactly that. Now if I had seen this advertised on some late night infomercial I wouldn't have given it a second thought, but CycleOps is one of the leaders in Power measurement for both Indoor and Outdoor Cyclists… so it must work – right?
I contacted Angie Sturtevant from CycleOps and she has connected me with their product specialist. Maybe I can get him on the Podcast to explain how this works.
In the mean time here is a short video from CycleOps discussing the PowerCal.
Meet Emmy Ragali, the owner of Go Cycle Studio in Chicago IL. Emmy is the first Beta instillation site for the Top Power Display System from Performance IQ.
I wanted to learn first hand what Emmy's experiences were using the Top Power display to show the wattage and RPM of each Keiser M3 her participants are riding.
You may have concerns about bringing competition into your class and so do I. During the interview I asked Emmy some specific questions about how her class accepted the competitive atmosphere that develops by having everyone's data displayed on a big screen.
While I was reviewing the Go Cycle website I noticed this link to an evaluation form where participants can give feed back on the quality of the Instructor and their class – I see this as an excellent idea and Emmy explained to me that it has been very helpful to her and her Instructors.
Listen to the Podcast below to hear all about Top Power.
