Have you ever attended an indoor cycling class where someone was wearing a wig, or a tiara, or even a cape? Well, I have and I encouraged it! Yes folks, it's that time of year again when adults get to play dress up, at least in my classes, and we play Thriller by MJ for the whole class!

What will you do with your class this year? Here's one idea (want more ideas? Check out my previous posts here and here on Halloween games) using homemade Trick or Treat cards.

This is an easy way to incorporate “tricks” (i.e., challenging drills) and “treats” (i.e., easier drills). Simply have participants pick a card, either trick or treat, and the predetermined drill assigned to that card will dictate what drill is performed. I’ve decided to have six possible tricks and three possible treats.

Possible Tricks:
1. Two minutes of jumps with 30 second break; repeat two to three times

2. Two one minute standing hill climbs and a couple two minute standing hill climbs; 15 second recovery between each climb

3. Five one minute sprints with 30 seconds recovery between each sprint

4. 15 squats off the bike followed by one minute of seated hill climb; repeat two times (be watchful of participants’ footwear particularly if they are wearing cycling cleats)

5. 10 sprints for 15 seconds. Recover for 45 seconds.

6. Attack the pack power! Six intervals of seated power for 30 seconds, recover for 30 seconds

Possible Treats:

1. Standing jog/ride for two minutes

2. Meet your neighbor spin out. Participants discuss best and worst Halloween costume they ever wore for three minutes.

3. Steady time trial pace for six minutes singing to the song everyone knows the words to, Thriller (the album version is 5:58)

After you've constructed your family’s costumes and your Halloween decorations, it's easy to whip up these trick or treat cards. Here's how I did it:

Step one: collect crafty items such orange post-it notes, black card stock, "trick" (6) and "treat" (3) labels,  and fun Halloween pictures or stickers.

Scanning the internet, books and previous conference notes, reminds me of the many options on setting up indoor cycling bikes for a class. I was working on my PowerPoint slides for the AFLCA cycle designation course I taught today and wanted to dive deeper into the nuts and bolts of set-up.

I came across this YouTube video, produce by Star Trac, the bike company that I typically use when I teach. It is very comprehensive and covers the majority of the points needed to set-up the bike.

As a quick review, here are some key points:

Saddle Height:

A crude estimate can be determined by lining up the saddle with hip bone (top of the iliac crest) or the crease of the flexed hip. I usually have participants sit in the saddle and complete a few revolutions while watching if the hips are rocking excessively. When the foot is extended the knee should be slightly bent, which really means the knee angle is approximately 25-35 degrees. Using a goniometer to measure this angle can be very helpful.

Handle Bar Height:

As I mentioned in a previous post, hamstring flexibility can help set the handle bar height. Have participants lean forward to the handle bars and set the height at a 45 degree angle from their hips. Beginners are looking for comfort so usually I have them place handle bars at the same height as the saddle. Whereas your experienced or more flexible riders will likely prefer a lower setting for height.

Saddle Forward (fore) or Back (aft):

Setting this position helps determine the placement of the knee over the pedal. This is where I find there are varying ideas of how to set up the ideal position. If the goal is efficiency and maximal force transfer from the foot to the pedal, participants will want to have the knee positioned directly above the pedal axel. By using a plumb line, there are two current thoughts on what to do:

1. Use a plumb line from superolateral patella/knee to the pedal axel, or

2. use a plumb line from mid-line of patella/knee to line up with the end of the crank arm.

To determine the position with either option, look at participant’s leg and imagine a straight line from the knee to pedal axel. If the plumb line is forward (/) over the pedal axel (option 1) or end of crank arm (option 2), the seat needs to be moved backward. Conversely, if the line is backward (\) from the pedal axel (option 1) or end of crank arm (option 2), the seat needs to be moved forward.

Handle Bar Forward (fore) or Back (aft):

Position will vary due to different torso lengths of participants. By a visual assessment, determine if participant is too far forward to reach the handle bars or too cramped (i.e., elbows hugging body) in their body position. Participants will typically self select the position for comfort.

Final Assessment:

After all four (or three depending on the bike) variables are set, re-check angle at the knee with goniometer  and take long plumb line string and draw a straight line from the hip to the crank to the axel. If there is alignment with all three points on the participant’s body, they are set to ride!

For other reviews and/or suggestions on bike set-up, here is a sample of other recommended YouTube videos!