Sunday, July 7, 2013

The full gambit...Endurance to Race Day (Spinning Profile and Playlist)

I'm sure that many of you are in the same situation as I am.  I coach at a big box gym alongside a number of other instructors.  Each of us is essentially left to our own devices, meaning there is NO guidance as to they type of ride profile should be taught on which dates.  The beauty of this is that you can do whatever you like, unfortuanately that means your clients are working out more than they are training.  The difference being a plan with measurable goals.

So I run the place like I own it.  I come up with my own schedule and once a month (my last regularly scheduled class of the month) I coach the group through Race Day.  

Which brings me to June 2013.  My last class is today, so as to not burn out my participants, yesterday when I coached we did an Endurance ride.  For many participants it was actually the first EEZ ride they had ever done because instructors are afraid to teach that class; they think it will be boring, contain only songs from Yanni, and you'll lose participants.

I don't instruct - I coach.

Tell your class why they are going to do it, and the benefits of it, and go at it.  Endurance is my favorite class, but I also find it the hardest to coach because so few have the tools like heart rate monitors to make sure you're working the appropriate levels.  Don't sweat it too much.  If they go over then they have a nice strength ride.  Always a good time.

That being said, I coached Endurance the day before Race Day, which means this post has both profiles.  Have fun!

Endurance Profile 008
Remember that Endurance rides are about your heart rate not the movement.  Get out of the saddle.  When I'm taking a bike ride and my butt hurts I move, stand, shift, whatever.  The goal is to keep your heart rate between 65%-80% (expanded parameters).  I try to stay as close as possible to 75% as I can, and then when I want to stretch my legs with a bit of speed running, I have 5% to play with.

Download Endurance #8


Race Day is a measurement tool.  It's meant to provide your clients with something a bit different so that they can see how they are progressing.  Caution them about knowing their limits.  During this profile you'll have several songs at the beginning to go over proper form and safety.  Just like a normal race try something a bit different, start from a dead stop.  Allow the music for Starters Horn to give you the count down, and everyone takes off at the same time.  The starting line should be performed like a series of sprints or even a Tabata without the huge swings for the resting cycles.  Once the race starts you should be >80MHR and >80RPM the entire race until you cross the finish line.



Free Download
What's a race with out a starters gun / whistle / or horn?  It's just a bunch of people waiting around to start sweating asking, "When do I go?"
Here's your Starters Horn Download