Agenda. Agenda 4/8/16& Using Indoor Cycling Classes for Better Outdoor Riding
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1 The&Road&Cycling&Summit&2016& Making&you&a&be>er&cyclist& By&The&Cycling&360&Podcast& Using Indoor Cycling Classes for Better Outdoor Riding Jennifer&Sage& Agenda! Introduction! History of Spinning! A Funny Thing Happened! Benefits of Cycling Classes for Cyclists Agenda! Indoor Training Techniques that Work! " Bike Fit " Heart Rate, Power, RPE " Various Training Techniques! Technology 1&
2 Agenda! 13 Moves to NEVER Do! Keep it Real!! How to Find a Good Studio Hi! I m Jennifer!! Spinning Master Instructor! Founder ICA! Fitness presenter! Personal trainer! Keep it Real! Cyclist & bicycle tours! Science geek Spinning! Spinning is a brand!! Launched by Johnny Goldberg 1994! Mad Dogg Athletics! Roots in cycling 2&
3 A funny thing happened! Bye bye science, hello entertainment! Boredom! Choreography! Multiple workouts at once! Divided industry Benefits of Indoor Classes! Super safe***! Super effective training*** ***when you keep it real Benefits of Indoor Classes! No more boredom!! No more suffering solo in your pain cave! 3&
4 Benefits of Indoor Classes! Do you commute?! Do you work 8-5?! Family obligations? Benefits of Indoor Classes! Two words: Bad Weather!! Shorter daylight hours Benefits of Indoor Classes! Camaraderie! Friendships! Meet riding buddies! Accountability! Inspirational coaching 4&
5 Benefits of Indoor Classes! Convenient! Focused! No coasting!! No getting dropped! Bike Fit! The SAME as outdoors! degree bend in the knee! KOPS (get a plumb bob) How to Assess Intensity? 5&
6 Heart Rate! 220 Age is WRONG!! HR not as accurate " hot room, dehydration! Higher HR with faster cadence Power Training! BEST way to train!! Soon will be everywhere! Warning! Many instructors don t have proper power training Power Bikes! Estimated Power " Keiser, Schwinn! Measured Power " Stages, Spinner Ion, Matrix IC7, CycleOps, WattBike 6&
7 RPE! Subjective assessment! Can be very accurate! Best used with HR and/or power Hand Position! Anywhere that s comfortable! Just not in the middle! And not on the bar ends while seated* Cadence! 60 to 80 rpm while climbing! 80 to 100 rpm on a flat! Up to 110 rpm in drills! Down to 55 rpm in drills 7&
8 Seated! 75 to 95% spent here! Relaxed upper body! Belly relaxed! Back flat, not rounded Standing! Hips over bottom bracket! Saddle touching the back of legs! Cheek to cheek Sprinting! Most misused technique indoors! MUST have high resistance! Explode! seconds max 8&
9 Pedal Stroke Drills! Indoors is an exceptional place to train the pedal stroke! Flywheel can assist One Leg Dominance Drills! Indoors, never, ever take one foot out!! Instead, focus on one leg in your mind s eye Mental Training! Visualization! Affirmations! Mantras! Overcome doubt & fear! FLOW 9&
10 HIT Training! At lactate threshold or above! 20 30% of training time! Don t overdo it!! RECOVERY!! Muscular Endurance! Climbing at a higher cadence (70 85 rpm)! 5 to 10-minute climbs Threshold Training! Most bang for the buck! Field Testing! RPE = Hard! Extended intervals 10&
11 Balance Your Outdoor & Indoor Training! If outdoor riding is usually hard, then ride easier indoors! If outdoor riding is endurance, then do HIT indoors Technology! Virtual Rides 11&
12 The Sufferfest! Diabolically good! Studio MUST be an official embassy and have the license 13 moves to AVOID in Spinning 1. Lifting weights 12&
13 2. Pushups 3. Crunches 13&
14 4. Super high cadences with low to no resistance 4. Super high cadences with low to no resistance 5. Super high resistance with cadence below 55 to 60 rpm 14&
15 What to AVOID in Spinning 6. Hovers 7. Tap backs 15&
16 8. Fast jumps (AKA popcorn jumps ) 9. Pedaling backwards 10. No saddle, or lowered saddle 16&
17 11. Lowering the hips (squats) or isolations or freezes 12. Heated studio or no fans 13. Riding Aero?* 17&
18 They are inventing new stuff all the time! Just use common sense. If it hurts, or you would laugh at doing it outside. Just Don t Do It! What s the Alternative to Gimmicks? How Do You Keep it Real AND Fun?! Stay committed to cycling science! Understand exercise science! Have GREAT music! Learn motivational coaching skills! EnterTRAINment 18&
19 How to Find a Good Instructor or Studio! Require updated certification?! Keep it real?! No contraindications?! Cater to cyclists?! Get passes and try! Indoors Transfer to Outdoors! Training for general cycling! Training for an event! Training to lose weight! Training for life! Thank you! jennifer@icafit.com 19&
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