Thursday, July 31, 2014

Deja Vu 2.0 (Spinning Playlist & Profile)

So back in January of this year I did an 80's flashback ride at the request of some of my participants.  We'll here were are 6 months later and they requested I repeat that ride.  That bad thing was I had an iPod issue somewhere between then and now, so I had to recreate the ride.  So I did that with some minor little tweaks and since I'm now using better instructions instead of so much short hand, I thought I'd post it again.  So not only is this a Deja Vu from the 80's, or even January, since it's new and improved I've listed as 2.0 (two point oh).

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.