As an Edmontonian, I am fascinated by the 'diehard' cyclists who ride their bikes in four feet of snow and minus 30 degree weather. Now those people are true Canadian cyclists! I dabbled in winter riding back in 2007; lots of fresh powder to fish tail through and the feeling you get of frozen snow on your tires. This drill reminds of those cold, power driven rides!

Power Through the Snow!

Power drill refresher: Increased resistance and increased cadence equals power. It is a fine line between too much added resistance and too many revolutions. Keep in mind that power drills are short in duration (15-60 seconds) and are tapping into the anaerobic energy system (aka the hard, intense work!).

The drill includes seated power and standing power (hint: ensure you add additional resistance when you stand up!)

Seated power for 15 seconds

Standing power for 15 seconds

Recovery for 60 seconds

Repeat four times.

 

Standing power for 15 seconds

Seated power for 15 seconds

Recovery for 60 seconds

Repeat four times.

As you and your cycle participants get more fit and strong, increase the duration of the power (as recommended above) and recovery time and/or increase the number of repetitions.  Ensure to keep the duration with a 1:2 work to active recovery ratio.

This drill reminds me of winter riding because the snow and ice builds up on your tires adding resistance and you need to POWER through the deep snow.

Now – are you ready to ride in the snow???

Picture courtsey of:
www.bikingsociety.com/blog

Each New Year most of us have a 'new year's resolution'. What better time to look at our physical activity motivations and goals? What are your fitness goals for 2010?

I start a new session of classes next week and the drill below is something I plan to use in the first or second class. It's designed to focus you or your cycle participants on their desired outcomes, performance, and process goals within the cycle class environment.

Have cycle class participants reflect on their goals for the class over the next session or if it is a drop-in class, on their general fitness goals for 2010. Develop a list of potential motivators or goals. I do this ahead of time so that I can present the group with a list.

Here is the list I plan to use. This is obviously geared towards a group fitness setting, but most would work for individuals as well:

·         Improve aerobic fitness

·         Stress relief

·         Improve body awareness

·         Improve muscular endurance

·         Meet new people

·         Improve muscular strength

·         Socialize with friends

·         Improve body composition

·         Have fun!

·         Improve athletic performance

·         Improve health status

Using the above goals, randomly call out (and/or show flash cards) one goal at a time and prompt cycle class participants to increase their resistance while maintaining their cadence if this is one of their goals. Hold the increased resistance (small hill) for 30 seconds. If the goal I called out is not a participants' goal, cue them to maintain their moderate, steady state pace (riding on a flat road).

Continue to call out goals and see who adds resistance to their tension knob for each potential goal.

Once the list is complete, inquire with the group about what motivates them to work hard this class or for this 10 week session. Not only is this a good drill, but it will help you tailor your class to the group for upcoming classes, designing sessions to help them achieve their goals.

I encourage you and your cycle class participants to take some time to assess what motivates you to ride the bike!

Sample flash cards