As discussed in my last blog post, Rating of Perceived Exertion (RPE) is one way to monitor intensity in a cycle class. Being a visual learner myself, I appreciate any form of visual cueing during a cycle class. I have created individual RPE cards, which are affixed to each bike (see picture below for an example). I encourage cycle participants to use the card throughout the class to monitor intensity. The cards cover the modified Borg RPE scale (0-10), which seems to be easier to follow than the traditional Borg RPE scale (6-20). When I use the cards in class, I start with a brief overview of what the numbers represent and how the scale is a subjective assessment of each individual’s exertion level or intensity. Ensure to clearly describe! The following two drills are one way to use the cards in your class: To start, set a baseline tension and cadence to match a 3-4/10 for a moderate to somewhat hard exertion. This can be tricky to begin with so take time to let participants juggle tension and cadence to find the right balance. ![]() 1.Use tension only to set the exertion. Maintain a cadence of 80-90 rpm. Each section can be held for 30-60 seconds depending on the physical fitness of your group. Add tension to a rating of 5/10 (hard) Take tension off to a rating of 3/10 (moderate) Add tension to a rating of 7/10 (very hard) Take tension off to a rating of 2/10 (light) 2.Use cadence only to set the exertion. Maintain tension at moderate or slightly higher resistance (steady state tension). Each section can be held for 30-60 seconds depending on the physical fitness of your group. Increase cadence to a rating of 5/10 (hard) Decrease cadence to a rating of 3/10 (moderate) Increase cadence to a rating of 7/10 (very hard) Decrease cadence to a rating of 2/10 (light) These two drills give the cycle participants an opportunity to monitor their own exertion level, as well as, manipulate their exertion by using either tension or cadence. I would encourage asking cycle participants which version was more effective to mimic the assigned exertion level.
This is just one (visual) tool to help monitor exertion/intensity in a cycle class.
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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
September 2013
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