Monday, January 27, 2014

The Test Drive (Spinning Profile & Playlist)

Working at a "Big Box" gym like LA Fitness, with a wildly diverse participant population, ranging from 19 - 70 years in age, with those that haven't worked out since gym class sometime in the 1970's to those that make me wish I was in that good of shape, it's really difficult to put in place a periodization schedule.  But they hung tough, especially since many of them had never done an EEZ ride.  I'll continue them more frequently as part of my normal rotation going into the new year, but...

"Life is what happens to you while you’re busy making other plans."

So my plan for the entire month of January was to do nothing but foundation building (Endurance and Strength) profiles.  But like John Lennon sang in "Beautiful Boy",

Circumstances in scheduling has prompted me to interrupt my regularly scheduled program a week ahead of time.  I won't go into many of the details of why I'm jumping my schedule, but suffice it to say that I think the Interval Energy Zone ride is the easiest to lead a class to and it lets you put in the widest variety of movements.  (Note:  New instructors - this energy zone is going to be your safe haven profile, but be careful not to exclusively use this format.)

So why would I say Interval is the easiest?
It certainly not the easiest on the body. Interval rides don't have to have much of a plan. You don't need to follow a terrain profile (if you're inclined to do that).  You can literally change positions, cadence, and "terrain" with each song, and most participants will leave the class in drenched in sweat swearing you're the best instructor ever as long as your music doesn't suck.

This lack of planning of profile is NOT how I approach Interval profiles, but many do and that's okay (I guess).  For me, since I like relating the ride to the real world I always think about terrain transitions and such.

But today is a special circumstance.  Today I need to showcase multiple types of cues and coaching techniques so some other new instructors can gain some insight.  I can think of no better way of doing this than a HIIT ride that walks through all the positions, and my HIIT 100 profile lets me do the guided "terrain thing" right between two HIIT's.  And just to spice it up, I dropped in a Tabata since my participants are already going to be drenched, we might as well let them test drive their aerobic capacity's that we've been working on all month up until this point..

So as a refresher here let's review the min and max cadence parameters as well as a link to the
7 Deadly Sins of a Spinning Instructor:

  • 60-80 rpm 
    • Point of Reference 60 rpm is 1 complete revolution per second.
    • Used with:
      • Seated Climb
      • Standing Climb
      • Jumps on a Hill
      • Sprints on a Hill
  • 80-110 rpm
    • Some may be able to go faster than 110.  Make sure that they are not bouncing in the saddle.  Challenge those going faster thatn 110 to add more resistance to slow to this cadence.
    • Used with:
      • Seated Flats
      • Standing Flats
      • Jumps
      • Sprints
      • Tabata's (> 85 rpm)
Now about the 7 Deadly Sins of a Spinning Instructor
(these should hold true regardless of your indoor cycling certification.)

Download the complete PROFILE and Cues Here --> Interval 82

Note:  Not all songs were available to listen online so you'll need to look at the profile to see which songs are missing and find alternative sources like YouTube, etc...

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