Tuesday, July 29, 2014

Freak The Spinning Freak™ Out (Profile & Playlist)

The 2014 Tour de France is over, but while the celebrating continues, the interviews and recaps populate through the blogosphere, and product manufacturers look for athletes for endorsements we can continue the fun with our own Race Day Event.

At the end of every month I run a Race Day Ride to challenge my normal participants to see what they can achieve.  I have to admit I was very nervous my first couple of RDEZ rides, wondering how to coach this profile.  How can you maintain the enthusiasm for the entire class?  Could I coach it while on the bike? Would my participants love it or hate it?

Friday, July 11, 2014

How to boil a Frog (Spinning Profile & Playlist)

Have you ever heard that if you throw a frog into boiling water it will jump right out because it notices the immediate change in temperature, but if you start with cool water and slowly heat the water the frog won't even notice?

So I have a segment in today's profile I call, "Boiling the Frog", where during the 6 minutes we increase resistance a total of 4 times during a standing climb, and each time we transition back to a seated climb for a bit longer time.

If you loaded it heavily to begin participants might give up early, or they might not load it enough which each opportunity.  Push them to a resistance they didn't think they could do by letting it sneak up on them.

Other take aways, if you haven't tried projecting the ride profiles for your class, you're missing a great tool.  I consistently hear from my participants that it helps to motivate them because they can gauge when the next break is so that they know they can push hard without worry of holding something in reserve.

Tuesday, June 10, 2014

Strut (Spinning® Profile & Playlist)

My typical pace line for a class is a "single" pace line where you work your way to the front of a line (virtually) and then peel yourself off to draft in the back.  In my nomenclature on my profiles it looks something like

Flat > Flat > Standing Flat 20sec

So starting from the drafting rear position for 20 seconds, and then increase resistance moving into the 2nd position for 20 seconds (while someone drafts off you), until finally you move to the front (more resistance) while you deflect all the air and those drafting off you.

In the real world this is a constant fluid motion but in our studio's we simulate the wind resistance which is why I only have 3 positions in my pace line otherwise all you're doing is adjusting resistance constantly.

Wednesday, May 7, 2014

If Moses wore Spandex...

Alright so before anyone gets bent out of shape or overly offended, please remember that God invented humor too.

So if Moses had wore spandex I surmise:
  • The Jewish people would have asked him to follow his people out of Egypt instead of leading them.  Who wants to see that old of guy in spandex.
  • Moses wouldn't have bothered parting the Red Sea, he would have dove in and lead the pack for the worlds first triathlon.
  •  When he came down from the mountain with the 10 Commandments, he would have also come down with 2 more tablets showing the Seven Deadly Sins of Spinning®.

Saturday, May 3, 2014

It's Good to be Alive (Spinning Profile & Playlist)

There's a HUGE difference between being a alive and just living.  Okay, so technically they're the exact same thing, but philosophically there's a huge difference.

Being alive includes a zeal for for life.  Grabbing the proverbial bull by the horns and riding it for all it's worth (I've done that by the way).

So I've got a very dear friend that fell into the fitness industry kind of like I did, just coincidentally.  She lost a lot of weight, got in