Recently, two separate cycle participants have made comments about fitness leaders using percentages, such as “cycle at 50%”, in class. In both cases, the cycle participants both stated that they didn’t know what 50% means. They found it challenging (and frustrating) to interpret the percentages on the fly as they were being used in the class.
Monitoring intensity is an essential part of any cycling class. The difficulty lies in communication. Not only do instructors need to effectively communicate their intended intensity but they also rely on feedback from the participants indicating they are working at the intended intensity (something that is often difficult for the instructor to judge directly). Over the 10 plus years I have been teaching, I have explored a number of ways to describe and monitor intensity during cycle classes. I find a combination of various tools helpful: 1. A simple check of “How is everyone doing?” and interpreting the response from the group (i.e., no response means “I’m tired” and enthusiastic response means “I’m ready to push myself”). 2. Showing of hands in response to my questioning. For example, “I am doing great”, “I am doing so-so”, and “I am ready to get off my bike because I just can’t ride anymore”. 3. Setting a specific resistance and revolutions per minute (more to come in future blog posts) and having class participants continually check if they are maintaining the set intensity. 4. Individual Rating of Perceived Exertion cards that dictate how hard class participants are to work. If planning to use percentages to monitor intensity ensure the following: 1. Explain and explain again to ensure you are communicating how you would like class participants to quantify/qualify their intensity. 2. Consider discussing how to gauge individual intensity during the warm-up. Best to be on track from the start. 3. Use visual cues such as a Rating of Perceived Exertion poster or individual cue cards that explain what each level represents. 4. Ask for clarity from the group and if they understand how you would like them to monitor their intensity during the class. Using percentages is one way to monitor and describe intensity during a cycle class. Find the combination that works best for you and your class participants.
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I just want to thank everyone who supported me in the quest to be the next W Network expert. Unfortunately, I was not picked for this task. What I have gained from this experience is the understanding and appreciation for the wonderful people in my life. Those of you who provided the high star ratings and kind words; I thank you!
My on-going passion of promoting physical activity and health will continue on and I will find other ways to permeate my message. My goal is to build my website as one of these outlets. Stay tuned! One of my favourite ways to get cycle participants engaged in their warm-up is to play a friendly, childhood game of Simon Says, or should I say, Lisa Says.
This warm-up drill goes without saying - truly, it is a blast back to your childhood! As a quick refresher, all parts of the drill are to start with “Lisa Says...”. Those parts that are not called out with “Lisa Says” are not to be followed! Use all options you can think of to spice it up such as the following: “Insert your name here Says hover over the saddle” “Insert your name here Says pull your abdominals in to the spine and ensure proper spinal alignment” “Insert your name here Says increase your resistance by a half turn of the knob” “Insert your name here Says drop the shoulders and push down on the pedals” “Insert your name here Says decrease your resistance by a full turn of the knob” “Sit down!” This is where you can catch those participants who are caught off guard especially because they sit and others stay standing. Of course, this is just for fun and no one is singled out or asked to stop the drill. It is just a causal way to get cycle participants ready and focused for the creative and enduring drills ahead! Now, Lisa Says try this drill in your next warm-up! Mark your calendar for Alberta's largest Fitness Conference June 11-13, 2010.
Fit Rendezvous 2010! I've had the opportunity to attend for 10 years! It is an event not to miss! Bring lots of water, changes of clothes, pen and paper, and a well-rested body. It is a weekend to refresh and renew your skills as well as learn new skills. Your body will remind you on Monday how many skills and drills you actually did! I plan to be there as a volunteer so ensure you stop me in the halls to chat and catch up. See you there! Aren’t the Olympics inspiring! The drive and determination of the athletes is untouchable! And what about TWO Olympic Gold Medals in hockey!
I am very fortunate to have trained the University of Alberta’s Pandas Hockey team on the bike. Talk about dedicated athletes! They hoot and holler and push themselves to the limit just like our Olympic athletes. Here is a hockey inspired drill that I use when they are on the bikes. Start by splitting the group into three groups. 1. Defense 2. Wingers 3. Goalies and Centres Group 1 participants/players work hard (i.e., 100% effort) for 30 seconds pounding the pedals just like a shift in hockey. The other two groups recover for 60 seconds just like sitting on the bench waiting for their next shift. Group 2 follows with their 30 seconds followed by Group 3. The work to rest ratio is 1:2. Resistance and cadence should match Power drills. And rest between each stage of the drill should be between 2-5 minutes. Stage One (6 minutes): Each group completes Seated Power for 30 seconds X4 Stage Two (6 minutes): Each group completes Standing Power for 30 seconds X4 Stage Three (9 minutes): Each group completes Seated Power for 45 seconds X4 Stage Four (9 minutes): Each group completes Standing Power for 45 seconds X4 For each player, this would equal 16 shifts on the ice, which is close to the number of shifts a player would play in a typical game. Depending on participants’/players’ fitness level, adding or removing a stage may be necessary. If you want to train like a world class hockey player, try this drill out! W Network is looking for their next expert.
Rate my video audition! Make sure you visit the site before March 8, 2010 to ensure your vote counts! Fingers Crossed! Valentine’s Day is a time for Love. Here is my Valentine’s Day themed cycle playlist that I use to spark a little Love in the air. Please note that the Love songs are sequenced to start with a warm-up, followed by cardiovascular component, and a cool-down. The beats per minute are estimates. If You Had My Love/Jennifer Lopez (110 bpm) Sunshine of Your Love/Eric Clapton (120 bpm) Love Song/Sky (120 bpm) Fast Love/George Michael (120 bpm) The Love You Save/The Jackson 5 (120 bpm) Like I Love You/Justin Timberlake feat. Clipse (120 bpm) Love Train/The O’Jays (130 bpm) Love Shack/B-52’s (133 bpm) As Long as you Love Me (Soul Solution Mix)/Backstreet Boys (140 bpm) The Love Scene (Henry Street Remix)/Joe (140 bpm) Lay All Your Love on Me/ABBA (140 bpm) She Loves You Ya Ya Ya/ The Beatles (140 bpm) Love Train/Big and Rich (140 bpm) You Give Love a Bad Name/Bon Jovi (140 bpm) Lovefool/Cardigans (140 bpm) It’s Love/Train (140 bpm) Shot of Love/AC/DC (145 bpm) Jungle Love/Steve Miller Band (145 bpm) Hello, I Love You/The Doors (130 bpm) Baby, I Love Your Way/Big Mountain (80 bpm) This Year’s Love/David Gray (70 bpm) Check out iTunes for the songs listed above or look to see what Love songs are in your music collection! Happy Valentine's Day!
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
Wishing you and your loved ones a very Merry Christmas and a healthy, prosperous 2010! Just for fun, here is a holiday themed drill idea!
Using the song "Let It Snow", add 1/4 turn of resistance on your tension knob every time you hear the word "SNOW". And for those of you on a trainer (either road or mountain bike), add a gear every time you hear the word “SNOW”. As the song continues, the tension becomes a progressive hill. Stay seated for as long as possible; get out of the saddle once you max out in the seated position. You may reach your maximum during the song in which you then turn the resistance down and start over! The word "SNOW" occurs 18 times during the song. Duration: Depends on what musical interpretation you choose. The original artist, Vaughn Monroe, first sang the song in 1945. His version is 3:09 minutes but you may find the beat too slow to ride to. Two versions that I particularly like and seem to work for a ride are: Ella Fitzgerald (2:42 minutes) and the version from the fitness music company, Power Music CD “Tis the Season” (3:22 minutes). Others song options include: Michael Buble (2:24 minutes) Frank Sinatra (2:40 minutes) Bing Crosby (2:05 minutes) Boyz II Men (4:12 minutes; “SNOW” is repeated 34 times!) Diana Krall & The Clayton-Hamilton Jazz Orchestra (4:00 minutes) Cadence: 60-90 RPM (likely to decrease as the song progresses) Resistance: Set tension at steady state, moderate pace (e.g., 3-4 out of 10) and add tension as the song dictates! Note: Depending on your bike, 1/4 turn may be too much or too little resistance to add. Feel free to adjust your increments as necessary depending on the bike being used. |
Workman's Cycle Drills & Skills
Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home! Archives
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