The Game Changer. Measured Work and Energy on a Spinner

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Beverly Bryant
5 years ago
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1 The Game Changer Measured Work and Energy on a Spinner

2 Game Changer Accountability Technology Overweight and obese adults using devices were more successful in adhering to and did better at staying on diet and exercise programs. ~American Heart Associate Study~ Accountability is a journey of self discovery! 1. KNOW what you want and what you need to do to get what you want! 2. FIND what you re getting and if you re doing what it takes! 3. CHANGE what you do to get what you want! Devices do not make you fit, they make you accountable! Science-based training makes you fit!

3 Science of Energy and Work Energy is the ability to do work Potential or produced Stored energy (in) Potential, Food Calories, Fuel Used energy (out) About 30% of caloric needs Produced, Exercise, Work(out) Transfer of energy from one system to another Work(out) and Energy(out) can be measured as Power

Science of Work, Energy and Power Power is a measure of energy in a given time Work (Fd) Work Rate (Fd)/time Work is measured in Joules (J) & kilojoules (1,000 J) A Joule is the work required to

4 Science of Work, Energy and Power Power is a measure of energy in a given time Work (Fd) Work Rate (Fd)/time Work is measured in Joules (J) & kilojoules (1,000 J) A Joule is the work required to generate 1 Watt (W) for 1 sec Work rate is measured in Watts (W) Watts is the unit of work rate (power, intensity, overload, exercise) Kilojoules is the unit of work energy (energy expenditure, calories)

5 Science of Cycling Power FORCE TORQUE RESISTANCE VELOCITY SPEED CADENCE

6 Science of How Many Calories? 1 kj = 1 food calorie to move flywheel Smart calories vs gossip calories Honest work you do or don t do Accountability to what keeps you fit or fat Know, Find, Change Work with nutritionist, dietitian, trainer, coach

7 Science of Fitness Overload, Recovery, Progression F.I.T.T. Measure (KNOW) Monitor (FIND) You can CHANGE what you can measure!

8 Science of Fitness Training Overload, Recovery, Progression, F.I.T.T. KNOW FIND CHANGE

9 Give a Stationary Bike Some Depth RPM Muscular system Supports fewer strokes More force per stroke Less sustainable HR based on demand of large muscle groups RPM Cardiorespiratory system Supports more strokes Less force per stroke More sustainable Watts may be lower Heart pumps blood faster

10 The Power to Conquer Climbs Teach It The next 3 minutes is about dealing with change. Add some load. If you feel it, it will change you. Legs slow down a bit to take more forceful strokes to add energy to move flywheel. Hills go up, resistance goes up, see KJs go up. Bear down and power forward. You feel strong. Use how you feel to motivate your performance. Ride It Add resistance that forces RPM to drop and watts go up. Play with load and cadence that keeps watts increasing to end, yet you can maintain. KNOW FIND CHANGE

11 The Power of Repetition Teach It We re going for repeatable efforts on hilly terrain. Repeating builds fitness, burns calories and challenges your physical and mental stamina. The goal is to reach the summit, check in and note how much energy you spent, back off the throttle a bit and repeat it again, shooting for same or more energy output. Use interval or leaderboard. Use kj or avg. watts from first effort as baseline target for remaining. Use various movements and RPM ranges to support stamina needed for repeats. KNOW FIND CHANGE

12 The Power of Fast Flats Teach It Cadence is a range, not a dial. Begin to introduce new RPM, raising power with a smooth fast spin and quiet upper body. Hang on and notice how your cadence changes efficiency and resistance changes strain. It s cardio vs muscular working hard to drive the pace, transferring energy to the flywheel. Ride It Sustain 80+ RPM range, tweaking load and cadence to keep watts consistent. KNOW FIND CHANGE

13 The Power To Endure Teach There are no gimmicks or devices that can improve your aerobic engine. You simply need to learn to endure. Moving at a moderate tempo. The data lets you know what your body is trying to tell you. Find a sustainable pace and stick with it. Steady on the wheel. Test your skills by throwing in a fluid jump periodically, while keeping RPM steady. There no tricks to mastering this ability, just keep bringing the pedals to life, one stroke at a time. Use avg. watts or SPINPower Zone 2, and stay within range Flat road KNOW FIND CHANGE

14 The Power To Endure Teach: Race Day TT Today, push as hard and as far as you can. Enjoy driving power and KJs up. You against you. If you try to keep up with others, you ll crack. If you stick to your pace, you ll discover what works for you, you ll find ways to deal with the battle one pedal at a time. The feeling makes you want more. This embodies the mind/body to deal with change. To deal with change, you have to change yourself. To stretch this effort longer, you ve got to just go for it. Use avg. watts, KJ or SPINPower Zone 3 KNOW FIND CHANGE

15 The Power To Achieve Teach 4 Tabatas of (5x) :30 on/off 5:00 full recovery between Option - increase effort with each Use KJ, avg. watts or max watts Sit one out if fatigued Peak Power Values KJ Intervals

16 The Power to Interact and Track Tracking Software Leaderboards Apps

Journey of Self Discovery You are the engine, measure it directly Immediate feedback of the power you possess keeps you engaged Gives a stationary bike some depth by validating true demands of

See simple things you can do to get the best out of yourself Know you re hitting the target or need to find that extra bit Provides a phenomenal experience to those hungry for data Track your

17 Journey of Self Discovery You are the engine, measure it directly Immediate feedback of the power you possess keeps you engaged Gives a stationary bike some depth by validating true demands of terrain Understand and truthfully use principles of training Give meaning to heart rate, RPE & cadence, response, etc Make informed decisions to what it takes to lose weight and gain fitness See simple things you can do to get the best out of yourself Know you re hitting the target or need to find that extra bit Provides a phenomenal experience to those hungry for data Track your fitness changes (strengths, weaknesses, results) Analyze rides to see patterns, comparisons and personal bests Interaction with students, nutritionists, therapists, trainers, coaches Testing lab FUN

18 WORLD SPINNING AND SPORTS CONDITIONING CONFERENCE Thank you for being a part of WSSC Conference Please remember to submit a session evaluation. Your feedback is important to us!

High Cadence Training for Cyclists. Objectives

HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you