Musicality in Cycling

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Curtis Abner Woods
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1 Take it to the Next Level: Musicality in Cycling Sheila Costford 1

Why choreograph cycling to music? 1. Participant expectations (based on other types of classes that use music) 2. Easier for participants to follow (clear discernible beginning and end) 3.

2 Why choreograph cycling to music? 1. Participant expectations (based on other types of classes that use music) 2. Easier for participants to follow (clear discernible beginning and end) 3. Motivates participants to work harder Let s compare music-based to time-based...which one feels better? Music Structure Aerobics Music Divided into 32-count blocks; subdivided into 16-, 8-, 4- and 2-count s No extra beats Popular Music Usually divided into 8-count blocks, often divided into 32-count blocks Usually some extra beats (e.g., bridge) Methods of Counting Down to Next Move/Drill Quick Countdown Beats: You Say: cue Slow Countdown movement starts Beats: You Say: cue Writing Cycling Choreography movement starts 1. Listen to a song. a) Decide if it s appropriate for cycling (too fast/slow? upbeat enough?) b) Tap out the beat what s the pace (rpm)? Does it have a strong steady beat or are there lots of tempo changes? c) How is the song structured? Are there parts that are more motivating? What does the music make you feel you want to do? 2. While listening to the song, write down a series of choreographed drills that fit with the music. 3. Try it out on the bike and practise cueing. 2

3 Song #1 Come & Get It (DJ M3 Mixshow Extended Remix) Selena Gomez (5:32) Drill: hills (seated & standing climb with varying tension) Musical Cue Move Speed Resistance Time Beats n/a seated climb on the beat happy + 3 0:00-0:28 volume 10 seconds blank at end of song seated climb on the beat happy + 5 0:29-1:04 seated climb on the beat happy + 4 1:05-1:46 80 (2x32 +16) 96 (3x32) seated climb on the beat happy + 5 1:47-2:01 32 seated climb on the beat happy + 6 2:02-2:09 16 standing climb on the beat happy + 6 2:10-2:37 stop seated climb on the beat happy + 6 2:38-3:05 seated climb on the beat happy + 7 3:06-3:27 standing climb on the beat happy + 7 3:28-3:56 seated climb on the beat happy + 7 3:57-4:24 standing climb on the beat happy + 8 4:25-4:54 seated climb on the beat happy + 6 4:55-5: x32 +16) 3

4 Song #2 Fix You Vita Chambers (3:35) Drill: crescendos (gradual increase in speed) Musical Cue Move Speed Resistance Time Beats n/a seated flat 85 rpm happy + 2 0:00-0:17 32 wind seated flat 95 rpm happy + 2 0:18-0:32 32 wind seated flat 105 rpm happy + 2 0:33-0:47 32 cymbals seated flat 110 rpm happy + 2 0:48-1:01 32 vocals seated flat 115 rpm happy + 2 1:02-1:15 32 synthesizer sprint all out happy + 2 1:16-1:31 32 seated flat 95 rpm happy + 3 1:32-1:46 32 seated flat 100 rpm happy + 3 1:47-2:02 32 seated flat 105 rpm happy + 3 2:03-2:16 32 vocals seated flat 110 rpm happy + 3 2:17-2:31 32 vocals seated flat 115 rpm happy + 3 2:32-2:39 5 seconds blank at end of song 16 +pause sprint all out happy + 3 2:40-2:55 32 seated flat 110 rpm happy + 3 2:56-3: pause wind/cymbals sprint all out happy + 3 3:14-3:

5 Song #3 #thatpower will.i.am (feat. Justin Bieber) (4:40) Drill: combo Musical Cue Move Speed Resistance Time Beats n/a seated climb on the beat happy + 3 0:00-0:06 16 seated climb on the beat happy + 4 0:07-0:14 16 wind seated climb on the beat happy + 4 0:15-0:29 32 synthesizer seated acceleration ~+15 rpm happy + 4 0:30-0:59 vocals only seated climb on the beat happy + 5 1:00-1:14 32 synthesizer seated climb on the beat happy + 5 1:15-1:29 32 Increased seated climb on the beat happy + 6 1:30-1:44 32 seated acceleration ~+10 rpm happy + 6 1:45-2:14 seated climb on the beat happy + 7 2:15-2:29 32 seated climb on the beat happy + 8 2:30-2: seconds blank at end of song seated climb on the beat happy + 9 2:45-2:59 32 seated flat as fast as possible happy + 3 3:00-3:21 seated climb on the beat happy + 6 3:22-3:51 synthesizer standing climb on the beat happy + 6 3:52-4:06 48 (1x32 +16) seated climb on the beat happy + 6 4:22-4:

6 Musicality in Cycling Playlist Sheila Costford Entrance Sing My Chemical Romance 4:30 welcome Like a G6 The Far East Movement, The Cataracs & Dev 3:37 welcome Drill Take Over Control Afrojack 3:41 sprint intervals Mini-Class I Will Wait Mumford & Sons 4:37 warm up Come & Get It* Selena Gomez 5:32 hills Fix You Vita Chambers 3:35 crescendos #thatpower The Anthem My Songs Know What You Did in the Dark will.i.am (feat. Justin Beiber) Pitbull (feat. Lil John) 4:40 combo (seated/standing climb, seated acceleration) 4:05 hill increasing incline (standing) Fall Out Boy 3: rpm run with wind bursts Work B**ch Britney Spears 4:08 combo (seated/standing climb, standing acceleration) Hey Ho The Lumineers 2:43 cool down Cruise (Remix) Florida Georgia Line (feat. Nelly) 3:27 stretch *DJ M3 Mixshow Extended Remix Practise Song Exit On the Floor Jennifer Lopez (feat. Pitbull) 3:51??? I m a Believer Smash Mouth 3:03 exit

7 Contraindicated & Unsafe Moves in Cycling Classes 2011 Popcorn Jumps - (Jumps of less than 4 counts): Contraindicated because the purpose of jumping is to teach smooth transitions in and out of the saddle. Popcorn jumping does not accomplish this and is, in fact counter-productive toward this goal. Isolations/Freezes: Keeping the upper body still, taking the "bounce" out of the pedal stroke which "freezes" the flow of energy traveling up the body from the legs. If you were on your bike outside, you could move your bike underneath you to dissipate some of the energy. A "spinning" bike does not move, hence by isolating a part of the body, the energy gets "stuck" - most often in the joints. The pressure build-up in the knees hips and back can be excessive, and very dangerous. From a biomechanical standpoint, by stifling movement, it is very inefficient and one cannot transfer energy to the pedals properly. Hovering: Different cycling certifications have differing opinions on whether this move is safe or not. It is a move that comes from mountain biking where the hips are held a few inches off the saddle, often with the hands extended to the end of the handlebars (some instructors even ask students to push the hips back off the saddle - to mimic descending a steep single track!). It is excessive forward flexion, limiting breathing and impinges free movement of the legs (most people, when flexed forward like this, can only pedal with the knees out). The potential risk to the knees and back may not worth it if your class cannot pedal properly in this position. Stretching on the Bike: This specifically refers to stretches completed while seated in the saddle with leg up on the handlebar or standing on the floor with leg on the handlebar or saddle. Using the center frame of the bike is better, since 99% of the population has a flexibility range that will allow for this degree of elevation without incident. Refers to lat stretches performed on the bike while seated in the saddle or standing on the pedals with hands extended to the end of the handlebars. Refers to stretching of the calves while standing on the pedals or while clipped in-refers to the glute stretch performed while standing on the floor with foot on the saddle and knee bent. The WHY behind not stretching on the bike is in relation to the risk:benefit ratio. All the stretches mentioned above can be performed SAFELY and with a greater range of motion when performed off the bike. The risk of stretching on the bike = chance of slipping on the handlebars, accidently clipping out of the pedals or slipping out of the cages, poor base of stability, possibility of tipping the bike. Sprinting with no/too low resistance: When sprinting at 120 (cadence or above) you have little control of knees which can result in injury. Feet can also slip out of toe cages. Seated climb in aggressive position (HP3): Hyper-extends the back and compresses your abs and diaphragm, making it hard to breathe. Holding onto the handlebars with fingertips while standing: Proper position on bike cannot be maintained while trying to balance with tips of fingers. Pedaling backwards: Feet can slip out of pedals, stresses the bike, pedals can unscrew from the crank arm. Bobbing, ducking, weaving and other "evasive" techniques: Contrived and sloppy movements, impossible to pedal smoothly. 1

Contraindicated & Unsafe Moves in Cycling Classes 2011 Huge resistance on hills with less than 60 RPM cadence: Stress to the knees and other joints.

Removing seats or lowering them: Puts undue stress on the joints, and makes it impossible to maintain a proper pedal stroke.

8 Contraindicated & Unsafe Moves in Cycling Classes 2011 Huge resistance on hills with less than 60 RPM cadence: Stress to the knees and other joints. "Figure 8's": A very sloppy movement, impossible to make it smooth while pedaling and virtually impossible to pedal smoothly while throwing your body in these circles. Removing seats or lowering them: Puts undue stress on the joints, and makes it impossible to maintain a proper pedal stroke. No hands: Crank or other part of bike can break causing face/head to smash into handlebars. One hand while climbing: The standing climb is an advanced movement. One should only transition into the standing climb when the resistance becomes too great to handle while seated - or you need to come out of the saddle to "hit the gas" or stretch the legs. Because of the amount of effort and the high amount of resistance against the pedals, the upper body needs to be supported with both hands on the bars and a solid base at least shoulder distance apart. If you take one hand off the bars - you lose your support or base and will probably lean in favor of the side of the hand still on the bars. Push Ups on the Bike: If you took your original cert in the 90 s like I did, you will notice that many things have changed. The Keiser manual once offered pushups and digs as a way to add variation to classes. These moves are now considered to be contraindicated. 2

Table of Contents ME3 GL II ME4 GL TT ME5 GL ME7 GL... 17

Table of Contents ME3 GL II ME4 GL TT ME5 GL ME7 GL... 17 Table of Contents Bike Instructions... 3 WORKOUTS:... 4 Endurance Workouts... 4 E1 Rolling Hills... 4 E4 Building Strength... 4 E6 Improving Mod Climbs... 4 E9 Pacing... 5 E11 Speed Demon... 5 Steady State