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Thursday, May 13th, 2010
Confusion Circling Pedaling Technique – Part 1

Efficiency? The Metabolic and Mechanical Considerations

Many times, discussions about pedaling technique start with “what is most efficient”. Depending on who you are speaking with or what research you are viewing, efficiency can be defined differently.

Metabolic Efficiency

To an exercise physiologist, efficiency is defined as the cost for the amount of work performed. The cost is often measured in METs (the metabolic equivalent). This is a measurement of the energy demands of exercise. The work is measured as power (or watts / joules). Using an ergometer (bike) and metabolic testing equipment, we can determine how much energy it takes to do a certain amount of work.

Piston vs. Smooth/Circular Pedaling

Numerous debates are still going on concerning which is most efficient: (1) solely pushing down (piston) or (2) pulling up, over, down and back (circular). Research has shown that there is little to no difference in energy cost with either pedaling style (when riders are setup correctly and using proper form).

Does this make sense?

Absolutely. Plainly speaking, pushing down on the pedals uses your glutes (butt) and quadriceps muscles. The rest of the pedal stroke uses the hamstrings (pulling back), hip flexors (pulling up) and calves (stabilizers). Whether you are using predominantly one set of muscles or spreading the work over multiple muscles is going to require the same amount of overall energy (More on muscle usage in Part 2).

Here is a grossly simplified example:

If you use 100% Quadriceps vs. 70% Quadriceps / 30% Hip Flexors, the total is still going to equal 100%. The energy cost is going to be the same. The body just uses a little less of one muscle and supplements another.

Since there is no difference in the energy requirement, one could conclude that their is no benefit to one pedaling style over another. But is metabolic efficiency the best or only way to determine this? Are there other considerations? The answer is yes. Read on.

A Quick Note on “Circular” or “Smooth” Pedaling Technique

Smooth or circular pedaling technique is often confused with trying to apply the same or consistent amount of force around the entire pedal stroke (360 degrees). A brief glance at the different sizes and strengths of the leg muscles that propel the pedals (glutes, quads, calves, hamstrings and hip flexors) should indicate that this is virtually impossible. For example, the hamstrings would be hard pressed to attempt to generate the same amount of power during the bottom of the pedal stroke as the quads can produce on the down-stroke. So what is a smooth pedal stroke referring to?

A smooth pedal stroke refers to the “smooth” transition between the different quadrants (down, back, up and top). Muscles are engaging at various strengths throughout the 360 degrees to maintain a fluid “circular” movement.

Mechanical Efficiency

Biomechanists and Kinesiologists look at efficiency through another lens. They are concerned with the mechanical movement and the forces that are being applied to joints and muscles. The physiologist will say “it doesn’t have to look pretty, it just has to be metabolically efficient”. The biomechanist and kinesiologist cringe at someone bouncing, mashing and muscling a bike in an attempt to produce power because they understand that the muscles and joints are being abused in the process.

A piston style of pedaling will place all of the force of the pedal stroke on the knee during the down-stroke. Since no other muscles are being used with this style of pedaling, all of the force needs to be generated during the down-stroke. This places a considerable amount of stress on the knees, more specifically, the patella tendon/ligament. Now if you consider that you will pedal an average of 10,000 rotations per hour, that is quite a bit of concentrated stress on the joint, connective tissues and muscles that act at the knee.

This touches on an issue biomechanists and kinesiologists have with current research: Most, if not all, of the studies that were conducted only required cyclists to ride at high intensities for less than an hour. The effects of mechanical inefficiency generally occur when attempting to maintain moderate to high intensity beyond an hour. These effects would impact endurance, fatigue and the ability to sustain consistent power output. Since cycling is an endurance sport, and many of us ride longer than an hour most of the time, the current research is not replicating the true demands of our sport. Additionally, the longterm effects of mechanical inefficiency can lead to over-use injuries due to the repetitive stress on the knee joint (more on this in Part 8).

Going Deep
If You’re Not Accelerating, You’re Decelerating

Force needs to be applied to produce velocity. This is the force-velocity relationship. If you only push down on the pedals (piston), force will only be applied to the down-stoke. Thus, the bike will only be accelerating (increasing velocity) during the down-stroke. So what is happening during the top and bottom of the pedal stroke? Well, applying Newton’s second law, without force, the bike will be decelerating at the top and bottom of the pedal stroke. Now we know that the physiologists have proved there is little to no difference in energy needed to pedal using a piston vs. circular technique, so why is this significant?

Hold on to your seats…we’re going in… Leg muscle contraction when pedaling is concentric. Basically, the muscles shorten to move the bones (levers) that move the pedals. On the contrary, an eccentric contraction occurs when the muscle resists force (or the movement of the bones) causing the muscles to lengthen. If you only push down on the pedals, the bike will be decelerating at the top and bottom of the stroke. This means you will be pushing against a pedal that is decelerating. Your muscles will have to resist and reverse this deceleration to re-accelerate the pedals again. Remember, 10,000 rotations per hour. Those thousands of eccentric contractions will place additional stress on the muscles causing fatigue.

Circular pedaling technique maintains force around the entire pedal stroke which reduces the fatiguing effects of repetitive eccentric contractions due to deceleration (re-acceleration).

In Summary

Efficiency may not be the best method (or term) to use when trying to examine the benefits of piston vs. circular/smooth pedaling style. There are metabolic and mechanical factors that need to be considered. Cutting-edge research is looking into the neurological stress on the body during exercise. It will be interesting to see how new discoveries in this area enlighten our current understanding of how the body works and responds to the stress of exercise.

Next we will dive deeper into which muscles power which part of the pedal stroke. We will also consider whether using a certain muscle or muscle group is effective or ineffective in generating power.

Posted in Articles and News, Bike Fitting - Biomechanics, Indoor Cycling, Technique, Training Concepts | No Comments »

Friday, May 7th, 2010
Confusion Circling Pedaling Technique – Introduction

As a coach and educator, the issue of pedaling technique comes up quite a bit. I’ve been participating in a number of forums of cycling enthusiasts, instructors and sports scientists and the topic of “proper” or “efficient” pedal stoke is still being heavily debated. What I’ve found is that most of what is being presented is correct. Even when there are opposing arguments. How can this be? There are the physiologists, the biomechanists, cycling coaches, indoor cycling instructors and strength and conditioning coaches all contributing to the theories and referring to various research. After a number of weeks of frustration, attempting to participate and sift through the myriad of seeming controversy, I stumbled on the issue. The variables and applications surrounding pedal stoke are so plentiful that it is difficult to explain all of the aspects of the technique in a simple statement or even a short paragraph. I found myself plunging into verbose responses trying to explain and simplify the concepts. The short, simple responses given by others would be correct within a single application, but would be incorrect when attempted to define the entire realm of pedaling biomechanics.

As the saying goes “More often, the simpler we make a complex topic, the more incorrect we become”.

So where do we go from here? The goal of this multi-part article is to present the numerous issues and applications of pedaling dynamics in context. Hopefully, this will allow us to understand ALL of the elements that contribute to this vast topic. We will also put some definition to various terms so we are all speaking the same language. As coaches, instructors and cyclists, we will be able to confidently approach our training and teaching with a well-rounded (pun not intended), holistic approach to the topic.

Here is what we will cover:

- Part 1: Efficiency? The Metabolic and Mechanical Considerations

- Part 2: Which Muscles and When are they Effective

- Part 3: What are these variables you speak of?

- Part 4: In Context – Does this only apply for Racers?

- Part 5: In Context – Climbing (Seated and Standing)

- Part 6: In Context – Explosive & Sustained Power

- Part 7: In Context – Special Applications (e.g. Track Cycling)

- Part 8: From the Lab: Over-use Injuries and Rehabilitation

- Part 9: Is There a Benefit to Developing Pedal Technique and Leg Speed

- Part 10: Finally, What Should We Teach?

Our goal is to present this complex topic in small, digestible chunks. Considering the need for this information and the confusion surrounding the topic, we will attempt to post all of the parts of this article within the next 2-3 weeks. That is the goal anyway. Please feel free to contact us if you have questions or comments. These are deeply appreciated.

Posted in Articles and News, Bike Fitting - Biomechanics, Indoor Cycling, Technique, Training Concepts | No Comments »

Friday, April 30th, 2010
How to Use Periodization in Indoor Cycling

You may have heard that following a periodization approach for your indoor cycling classes will help riders progress, encourage outdoor cyclists to attend your classes and provide some “smart” variety. However, it can be tough to navigate all of the macrocycles, mesocycles and microcycles. It can also get confusing to your riders if you try to explain the intricacies of your “master plan”. Plus, what do you do with the people that show up for the first time when you are at the pinnacle of intensity? Don’t fret. Here is a simple approach.

First, A “Quick” Overview of Periodization

Periodization has been a popular approach to training for many years. Simply, it is time management for athletes. You start with a goal (or time of year) and work backwards. Goals can be as simple as better fitness, a charity ride, getting in shape for a cycling vacation or a competitive event. To train for the goal, one starts easy and over time (weeks and months), builds the intensity of the workouts and progresses from general training to very focused, targeted efforts. Using periodization, the annual schedule is structured into multiple “periods” with a goal of delivering top performance at the apex of training (or your goal).

Typical periods look as follows: Preparation, Base 1, Base 2, Base 3, Build 1, Build 2, Peak, Race and Transition. Generally, the preparation period starts at the end of December with a goal of reaching peak conditioning in the June/July timeframe.

The Challenge

Trying to remain strict to the specific periods of training (e.g. Base 1, Base 2, Base 3, etc.) can be tedious and a bit of an overkill for large groups. People are going to enter your class at different skill and fitness levels and you need to take them where they’re at. Climate can also affect how periodization is applied. I live in Boston, so the general progression I listed above works. My weather is cold and nasty November through most of March, so it is easier to focus on “base” work since outdoor rides are few and far in-between. If you live where it is warm most of the year, this may not be a factor. Further confusing things are our “cycling” seasons. For example, the collegiate cycling teams, due to college semesters, have races that start much earlier in the year than the regular cycling season. As a result, they start their periodization plan much earlier. Their racing season is just ending as the weather starts to get nice here in New England. Considering all of this, what do you do?

Think Guidelines NOT Strict Periods.

In the beginning of the (training) year, riders will need to start reconditioning the body after taking a needed break. This includes developing their aerobic ability, leg speed and muscular endurance. This reconditioning will take a few months. Once this foundation of fitness has been developed, more focused, aggressive efforts can be attempted. These may include, intervals, explosive efforts and muscular strength work. For the remain 3-4 months of the cycling season, riders will then enter their peak fitness and focus on very specific training to increase aerobic capacity (VO2max) and anaerobic endurance. As the year (or season) winds down, it is time to have some “unstructured” fun as we transition to full recovery and look forward to the next year.

Here is a Sample of a Simple Periodization Approach.

Preparation and Base Periods (January – March)

Group these 2 focuses together. Provide riders with drills that allow them to work on their pedal stroke and leg speed. Give them steady aerobic efforts that range between 70% and 80% of their perceived effort (PE). You don’t have to go too EASY. Many instructors shy away from “endurance” training because they think it will be boring for their riders. If on defines endurance training as only working steadily at 65-70% of a riders perceived exertion, then yes, boredom is inevitable. Endurance training can bring rider’s to their anaerobic/lactate threshold (~80-85% PE). This gives you a great range of intensity to work with. This also allows you to put them on long climbs (10 to 20+ minutes) that build muscular endurance. Some riders may even squawk about only targeting 80% of their PE. The reality is, if they actually held 80% of their perceived effort for 45 minutes (without recovery), that would be one killer workout.

Build Period (April – May)

Start to introduce intervals and muscular strength efforts that target 80+% of their perceived effort. Basically, begin to drive them above their anaerobic or lactate threshold. Add some explosive efforts in the form of sprints, attacks on climbs, seated accelerations and jumps (cycling-specific jumps) and you’ve got some killer variety. Continue to mix in those Base workouts from time to time to reinforce technique and form.

Peak & Race Periods (June – September)

Basically, anything goes during this time. Give them some training that challenges their capacity. Throw in some epic climbs and sprinkle in stages of various races such as the Tour de France. Hit them with the kitchen sink.

Transition & Fun (October – December)

Have some fun! Taper down the intensity of the workouts. Since this can be a holiday season for many, you can jump on a few holiday themes. One workout my classes look forward to is the “Turkey Ride” around the Thanksgiving holiday. We use a chart that literally looks like a turkey, eyeballs and all. We start at the front of the bird (fast twitch muscle) and work toward the back of the bird (slow twitch muscle). It is just a fun way to throw a variety of drills together. Whatever you do, back away from the strict training and just ride. That is what cyclists do this time of year. It’s coffee-ride season (hey, that’s not a bad idea).

Give them a Test!

One of the built-in concepts of periodization training is “testing”. Generally, regardless of the period, riders are encouraged to train for 3-4 weeks and then take an easy week to recover. At the end of this easy week, many coaches will put their riders through a test to see if they are adapting to the training. This concept works nicely for indoor cycling as well. Give your riders 3-4 weeks of specific training and then give them one week when you review (test) all of the elements you covered during the previous weeks. Not only is it a great way to deliver a very varied workout, but it is usually pretty easy to build a workout profile, because you just use the music from the last few weeks. It’s like a freebee.

Options for Everyone

Get in the habit of creating a number of options for each drill. This will enable you to accommodate both the new (possibly unconditioned) rider and your dedicated followers regardless of the intensity of the workout. Your riders will appreciate the progression and the ability to actually see and experience improvement. Outdoor cyclists will enjoy coming to your classes because they know the training will be appropriate (you won’t be throwing max sprints at them in January).

A side benefit of using different workouts throughout the year is that you don’t get tired of your own music and profiles. By the time January rolls around again, you have not used those Preparation and Base workouts in over 8 months (and your riders haven’t either). Give it a shot. You just may find that you CAN please everyone (well, almost).

Posted in Articles and News, Indoor Cycling, Training, Training Concepts | No Comments »

Friday, April 30th, 2010
Another Stage5 Win: John Bayley takes Quabbin Masters 35

John Bayley overcomes a dreary day of racing, numerous doubts and some tired legs to take the win in the Masters 35 field at the Quabbin Reservior Road Race.

The rain and undesirable weather had reduce the field to 60 riders. John missed an earlier break and suffered a dropped chain and lost a water bottle due to the rough, chattering roads. And, just as the roads began to dry it started to drizzle again.

Approaching the finish, a chase group of about 30 riders finally closed down the break, swallowing up the last riders. A series of attacks and responses put John at the front of the now, lead group heading into the finish. Apparently, his legs weren’t as tired as he thought, because he gapped the field and soloed across the line.

Awesome Job!

Read John’s Race Report

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Friday, April 23rd, 2010
Will Custom Orthotics Improve Your Cycling?

Considerations for Custom Cycling Orthotics:

Did you know that a cyclist will complete over 10,000 pedal revolutions during an hour long ride? Due to the repetitive nature of cycling, receiving a proper bicycle fit and cleat alignment from a qualified practitioner is extremely important.

While it is necessary to address bicycle fit and cleat alignment, very few fit specialists are qualified to evaluate how the foot sits within a cycling shoe. The foot/shoe interface is extremely important and can often be the cause of injury, pain and an inefficient pedal stroke.

When cycling, tremendous force is exerted through the muscles and bones of the leg, through the foot and onto the pedal. If foot and lower extremity alignment is correct, this force is exerted in a direct plane down through the pedal, and a pain-free and efficient pedal stroke ensues. If foot alignment is faulty, rotations of the foot and leg occur. These rotations place stress on joints, tendons, ligaments, and muscles as force is no longer exerted in a direct plane. In this case a painful and inefficient pedal stroke often ensues.

Rotations of the foot and leg are caused by poor biomechanics of the foot. When the foot rolls inward (pronation) the arch flattens. Excessive pressure is exerted on the inside border of the foot causing rotation of the shin, and stress at the knees. When the foot rolls outward (supination) the arch is too high. Excessive pressure is exerted on the outside border of the foot, causing decreased support of the arch. This can lead to hot spots, foot pain, knee pain, and foot fatigue.

Custom made cycling orthotics address faulty foot alignment and correct it. This allows the foot to fit securely and properly within the cycling shoe. Once the arch of the foot is maintained and supported, force is directed properly through the foot and shoe and onto the pedal. This allows for a pain-free and highly efficient pedal stroke.

Conditions Addressed with Custom Cycling orthotics:

Improper foot alignment can lead to many problems:

• Knee pain
• Arch and heel pain
• Pain under the ball of the foot
• Loss of sensation in the foot (numbness and tingling)
• Achilles, calf or shin soreness and pain.
• Iliotibial Band (ITB) syndrome
• Plantar Fasciitis
• Power asymmetries (possibly due to a leg length discrepancy or hip rotation)
• Inefficient pedal stroke

All orthotics are NOT created equal.

Foot and knee alignment issues are sometimes addressed with wedges/shims, canting of the shoe/pedal, or non custom over the counter foot beds. These fixes are often ineffective, as they do not properly support the arch of the foot. They also take up space in shoes and can cause undo pressure and discomfort without effectively correcting the underlying problem. Practitioners often use the above methods, because they are not trained to fit and fabricate a custom cycling orthotic.

When considering a foot orthotic for cycling, it is imperative that a cycling specific orthotic is used. Forces exerted on the feet and lower extremities while cycling are vastly different than those exerted while walking and running. A cyclist should not use an orthotic made for these types of activities. A cycling specific orthotic takes into account the cycling specific forces placed on the foot while pedaling. Additionally, a cycling shoe is vastly different than a walking or running shoe. A cycling orthotic must be low in volume and have different stiffness ratios than a typical weight-bearing orthotic. Lastly, it is important that a cycling orthotic be custom fit to an individual’s foot, in order to properly maintain and support the arch, since each cyclist has a unique foot structure.

While not everyone is a candidate for a custom made cycling orthotic, those who are often find instant relief from aches and pains that have been plaguing them on the bike. Incorrect and repetitive biomechanical forces placed on the body are detrimental to a cyclist and need to be addressed. A properly made custom cycling orthotic corrects improper alignment and promotes a pain-free and efficient pedal stroke.

Sara Bresnick-Zocchi
Physical Therapist
Certified USA Cycling Coach
Professional Cyclist

Posted in Articles and News, Bike Fitting - Biomechanics | No Comments »

Thursday, April 22nd, 2010
Stage5 Cycling Team Gets Off to a Tough Start but Captures First Pro Win

A First Year Team

Kristen Gohr Wins Women's Pro Field at Myles Standish

Over the last 4 years, many of Stage5 Cycling’s clients have consistently ask when we were going to start a cycling club and team. They continued encouraging us with their desire to ride in Stage5 colors. At the end of 2009 we decided it was time.

Tom Scotto met up with Kristen Gohr, a talented Cat 1 rider, who had a strong interest in seeing another women’s team developed. After a meeting over coffee at Starbucks, Kristen accepted the role of Team Director and ideas were put to motion. Kristen has done an amazing job pulling the club and team together. We thought we would only have a handful of people the first year, but that quickly turned into 20.

We’re learning as we go and have run into a few issues common to starting a team. First we needed sponsors and then our team clothing. Fortunately, we got a good group of sponsors which was very exciting. Our team clothing was another issue. We got our design completed and clothing orders, but most teams place their order before the beginning of the year to have it before the spring races. We didn’t have a team until Jan, and since people were joining, we didn’t want to place a order too soon. We did get our clothing this week, but a few riders had to race in neutral kits for the first 2 weeks.

2 Crashes and a Win

Both the women’s and men’s teams have both been strong from the start. Rich Batten almost pulled off a podium finish at Marblehead, but got squeezed between 2 riders coming in to the final turn and was taken down. Rich was poised well at the front, and with his power, would have put in a good show if allowed to launch. He got banged up a bit, but survived without breaking anything.

Kristen won the women’s Pro field at Myles Standish, but crashed at the line. Totally bizarre. Kristen broke away from the field early, taking another rider with her. They stayed away the entire race. Apparently, there was a thick painted line at the finish. The other rider’s front wheel slide side-ways slamming into Kristen’s back wheel. Kristen when to the hospital but also suffered no broken bones. Maybe a little whiplash?

We just added Race Reports to the Team section so check back from time to time. Kristen, John Bayley and Bill Northup have already contributed their interpretation of events.

This is looking to be a great first year (minus some road rash).

Posted in Articles and News, Club - Team News | No Comments »

Saturday, April 10th, 2010
RPMx Audio Profile

Jennifer Sage loved this class and all but demanded that Tom provide it as an Audio PROfile for our ICI/PRO Members.

RPMx is designed to help riders adapt to higher legs speeds and promote a higher average cadence. The intensities will range depending on how developed a rider’s pedal technique is and how relaxed they remain throughout the drills. Riders with good pedal technique, who remain relaxed, will be able to maintain the various cadences at a lower perceived effort. Complete RPMx PROfile here.

Here is the link to ICI/Pro (Subscription Required):
www.indoorcycleinstructor.com/icipro/audio-profiles/icipro-podcast-95-rpmx-audio-profile-with-tom-scotto-from-stage-5-cycling/

Jennifer’s comment:
I listened to this audio PROfile today, and it was almost like I was there again! Ouch. He’s not kidding when he says that last drill is brutal! But it’s a good brutal, and a practical one that teaches you something about your ability to relax, to control, and of course, to turn those pedals quickly. It’s about your neuromuscular ability, which is fortunately something that everyone can improve with some focused training. It you can’t do it very well now, then it simply reveals you that you need some work in this area.

The great thing about this audio PROfile is that even if you don’t feel like you have the confidence to teach a full profile of just cadence work (yet), then there are some cueing and coaching gems in here that you can apply to other profiles in which you want your students to focus on leg speed even just for a song or two.

This one will help you take your teaching to the next level! Thank you Tom for adding a fantastic resource for our ICI/PRO members.

Posted in Articles and News, Indoor Cycling, Technique, Training, Training Concepts | No Comments »

Tuesday, March 30th, 2010
Jennifer Sage Visits Stage5 Cycling

[The following is from Jennifer Sage's post at ICI/Pro on March 24, 2010.]

I spent this past weekend in Boston and Vermont. Thankfully the previous week’s deluge had passed and I was blessed with great weather. I headed east for several reasons, one of which was to meet with Tom Scotto of Stage5 Cycling to learn more about his certification program and how I (and ICI) can get more involved. I also went out to be a part of the instructor team for the 6-hour Ride for a Reason fundraiser in Burlington, Vermont on Sunday. That was a fantastic experience, but I’ll write about that in another post.

I had the great fortune of taking one of Tom’s classes. He teaches at multiple facilities; this one was at Fitcorp at the Harvard Medical Center. I have to say that it was one of the most cycling specific classes I have ever personally taken, one of two classes actually. Yes, in 13 years of taking Spinning classes, even at WSSC, I’ve not experienced a class quite like it, not from Josh Taylor, not from Johnny G, not from any “Spinning” instructor. The other one was a class (not a Spinning® class) I took 10 years ago from Dave Scott, elite triathlete and coach and 6-time Ironman world champion. But Tom’s class was amazing in every way – he has a unique skill of coaching that transcends almost anyone I’ve ever heard.

Read the rest of this post at www.indoorcycleinstructor.com/indoor-cycling-20/cycling-specific-class-review-stage5-cycling-class/#more-4830.

Posted in Articles and News, Indoor Cycling, Technique, Training | No Comments »

Monday, March 15th, 2010
Riding Your Thresholds

Tom Scotto is interviewed by John Macgowan of ICI/PRO about an indoor cycling coaching session focused on identifying 3 physiological thresholds: Aerobic (Aet), Anaerobic (AT) and VO2max.

The interview is in the form of a podcast and includes a detailed PDF on understanding the physiology and how to design the workout.

This is a great session for outdoor cyclists who want to learn more about how their body responds to various intensities. Understanding and identifying these thresholds will allow riders to more accurately target and appropriately stress the body.

www.indoorcycleinstructor.com/indoor-cycling-20/icipro-podcast-89-riding-your-thresholds-with-stage-5-cyclings-tom-scotto/

The above link requires subscription access to ICI/Pro (which we highly recommend). Stage5 Cycling instructors and coaches can request and download PDF from this website.

Posted in Articles and News, Fitness Testing, Indoor Cycling, Training | No Comments »

Saturday, February 27th, 2010
3 Compelling Reasons to Take Stage5’s Indoor Cycling Instructor Workshop

Some people make the assumption that our 2-day workshop is about certification, but it is not. Attending Stage5 Cycling’s weekend indoor cycling instructor workshop does not award participants with their certification. Instructors must pass both a written and practical exam to achieve certification. This has been a point of confusion due to the trend organizations like Spinning, Schwinn, Keiser (and the like) have created. Becoming a certified Stage5 Cycling instructor requires a similar effort and level of knowledge required by accredited personal trainer certifications (ACE, ACSM, NASM, etc.).

So why should someone attend this workshop?

An Amazing Deal on Continuing Education Credits
Some people (including personal trainers and group fitness instructors) take this workshop just for the credits. The 2-day workshop will currently award participants 1.0 ACE, 10.0 AFAA, 1.0 USAC and 10.0 S5C (Stage5) continuing education credits for the weekend (ACSM and NASM coming soon). Even at the full workshop price of $275 (including workbook), this is an amazing / convenient deal. This is a great price for this many credits and one gets them all in a single weekend.

Learn Real Training and Cycling Technique to Enhance Your Teaching Skills
Some people do not intend to become a certified Stage5 Cycling instructor, but they want to learn real training methods and concepts to help them become better instructors. The amount of information is intensive, covering anatomy, kinesiology, biomechanics, physiology, program design and presentation skills. We have recently included practical teaching assessments to allow instructors to get feedback on their teaching and learn from their peers.

Become a certified Stage5 Cycling Instructor
Although the 2-day workshop is NOT required for certification, we strongly recommended instructors take the workshop before attempting to pass the certification exams. Because the standard of excellence and level of required knowledge is high, a number of instructors have not passed their written and practical exams because they assumed it was similar to what has historically been taught by other indoor cycling certifications. We understand the Stage5 Cycling certification is not for everyone, but those that took on the challenge have become amazing instructors and coaches.

Please contact us if you have questions about our workshops and certification. Check out our upcoming workshop schedule.

Posted in Articles and News, Indoor Cycling, Training, Workshops | Comments Off

Friday, February 19th, 2010
Goni & Bob – Bike Setup for the Tough Customer

All of us at times has had a rider in our class that is not setup correctly. You’ve tried to approach them about their position (without cringing). Maybe their seat is way too low as if they were riding a BMX bike. Possibly their seat is too high as they appear to tip-toe through your class. Too far back….too far forward….handlebars too high. In most cases, riders welcome input on their position. But in some cases, riders are very reluctant to change, particularly those that have ridden a certain way for years. How do you get them to take your input and consider a different position? You don’t. Let Goni and Bob do it.

No, they are not heavy hitters in some organized crime syndicate, they are your personal bike setup consultants that no one can argue with.

First introduce them to Bob or Plumb Bob. Using a plumb bob attached to a string, you can not demonstrate proper knee alignment over the pedal axle (with the pedal at 3 0′clock). They may argue with you that their seat is not too far forward or backward, but they can’t argue with Bob (plumb bob). It is visual feedback that takes your “subjective” opinion and converts it to objective observation.

Usually, Bob is more than equiped to argue the point, but every once in a while we run into that very tough customer. They’ve seen the plumb bob trick (even though it is a real method of fore-aft measurement). Enter Goni.

Goni, or goniometer in formal settings, is a tool for measuring angles. Bob only has a string, but Goni has numbers, angle indicators and fancy lines and markers. Using a goniometer to check a riders knee angle at the bottom of the pedal stroke is very revealing. For the purpose of this blog post, I’m not going to go into detail on a proper range of flexion in the knee with the pedal at DBC (dead bottom center). There are a number of variables that we would need to consider including flexibility, injury and comfort in order to determine the appropriate saddle height for an individual rider. The point of this post is to use the goniometer as another means of visual feedback to blatantly illustrate the extremes.

For more information on bike setup and use of tools such as the goniometer and plumb bob, sign-up for one of our workshops.

NOTE: We actually don’t refer to our tools as “Goni” and “Bob”. However, feel free.

Do We Use a Plumb Bob and Goniometer in our Biomechanics Lab?
We do use various goniometers, but often substitute laser-guided measurements for the plumb bob. In addition to looking cooler, laser measurements are more accurate and flexible, allowing a bike fitter (or biomechanist) to observe compound angles and planes of movement simultaneously.

Posted in Articles and News, Bike Setup / Fitting, Blog, Indoor Cycling | No Comments »

Friday, January 15th, 2010
They Were In Shock – The Adventures of Creating an Indoor Cycling Certification

You don’t want to continually warn people how hard your certification testing is because it always sounds like you’re just trying to hype things up. That was never our intention. We just wanted to give folks a heads-up that this may not be what they’ve experienced in the past. Despite the warnings and the strong recommendation to study and practice before taking the written and practical exams, some have hastily attempted the certification and failed. They were in shock! “How could I fail, both the written AND practical. I’ve been teaching at multiple health clubs for X amount of years. You must have made a mistake”.

Unfortunately, there was no mistake.

Who’s to Blame?

Is the written test too hard? No. Is expecting an instructor to be able to demonstrate their ability to teach too much to require? Absolutely not. So why would someone who has been teaching indoor cycling for years (some previously holding more than one indoor cycling certification) fail the Stage5 Cycling certification? Who is to blame?

It is NOT the instructors fault!

The blame falls on indoor cycling companies and health clubs. Indoor cycling companies have provided inadequate training and “certification” from the start and health clubs have allowed it to enter their facilities.

“Certification”

Historically, indoor cycling certifications have never been legitimate certifications. Participants attend a 1-day “orientation” and are awarded their certification because of their attendance. No exams, written or practical are required. Instructors are then considered qualified to teach 20 to 30+ people in a group fitness environment after just one day of training. There would be a shred of merit to the process if instructors were required to at least hold a personal trainer or group fitness certification. Then the indoor cycling certification would be considered an “add-on” to their existing knowledge and experience base. This is not the case. Anyone can take an indoor cycling certification workshop and then be considered a certified instructor.

Workshop Adventures

Because of the expectation that has been created over the years, a number of people get confused when they sign-up for our 2-day workshop. They automatically assume the workshop provides them with their certification. It takes them a few moments to wrap their mind around the concept that they will still have to take a comprehensive written and practical exam – on a separate date. The encouraging part is that instructors get it. Once you explain the value and the standard we are trying to uphold, they get excited and express that this is what they always wanted.

Resetting Expectations

Our goal is to recapture the value, expertise and pride in being a indoor cycling instructor. This can only happen if people obtain a legitimate certification. The expectation needs to be reset. For example, one expects to study, take workshops and sit for a challenging exam in order to become a personal trainer. This is the expectation that the industry has created. Take a look at the hours, cost and requirements of some popular health and fitness certifications:

Name / Type Study Materials Workshop Hours Exam Total

ACE Personal Trainer $149 $199 12 $249 $597

ACSM Personal Trainer $129 $375 20 $279 $783

NASM Personal Trainer $90 $249 16 $549 $888

AFAA Group Fitness $44 $299 8 (Included) $343

Yoga 200+ hours of training / $3,000+ Total

Pilates 600+ hours of training / $5,000+ Total

Now let’s take a look at Indoor Cycling Certifications*:

Name Workshop Hours Exam Total

Stage5 Cycling $275 14 $75 $350

Spinning $325 8 Assessment $325

Schwinn** $225 8 NONE $225

Keiser ? 6 NONE ?

RPM - No Information Found -

Lemond $225 8 NONE $225

C.O.R.E. $350 14 Unclear $350+

Heart Rate Zones $249 3 NONE $249

CycleOps Power - No Information Found -

*Based on information found on company’s website and email correspondence. Workbooks included.
**Schwinn now has a 2-day workshop, but only offered in Europe.

Who Will Stop the Maddness?

It should come as no surprise why indoor cycling instructors are not seen as equals to other certified fitness professionals. Personal trainers and certified cycling coaches spend hundreds of hours in study and practical application while an indoor cycling instructor (usually a person with a great heart and energy) can have no experience, take 1 day of training, with no test, and be considered certified.

Stage5 Cycling has taken a stand (and a huge investment) to bring indoor cycling to the level of other legitimate health and fitness certifications. However, until health clubs and compliance standards follow our example, very little will change. Regardless, we will continue to deliver the very best in workshops and certification for indoor cycling. We thank all of you who believe in our mission and have taken our workshops. And to the thousands of members who take our classes, we are forever committed to bring you Real Cycling, Real Training and Real Results.

Tags: Certification, Indoor Cycling, Instructors
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Thursday, December 31st, 2009
Using Periodization to Structure Massage Treatment Plans for Cyclists

You are just coming off a year of milestones, injuries, a new sport, or all three. You are now taking some time off to recover but wondering how you will feel when you get back on the bike. Will the legs feel fresh? Will that injury feel better? If not, either could derail the new season.

Top-level athletes have been benefiting from massage for many years. This is the perfect time to add massage to your training plan. Using massage in a training plan does not just involve sports massage. In addition to sports massage, which aids recovery, preparation, and injury prevention, there is also myofascial massage and orthopedic massage. Myofascial massage is used to correct structural imbalances and break up adhesions. Orthopedic massage is used to treat soft tissue injuries such as sprains and strains. Add to these deep tissue massage to relieve tension in the muscles that allows you to ride more relaxed.

Just as the training year is broken down into periods, your massage treatment plan can be structured to focus on issues that are training period specific. Recovery from workouts will be attended to all year, but how you can treat stresses from more intense training will be period specific.

PREPARATION PERIOD (2-4 Weeks)

During the Preparation Period, the massage therapist will be focusing on the cyclist’s body awareness, fully recovering from the last season, correcting structural imbalances, and repairing injuries. This should all start with an assessment to determine the treatment plan for the cyclist.

Massage sessions will be frequent during this period and depend on needs. Frequency will be as often as twice a week with the cyclist integrating into their workouts stretching, strengthening, Thera-Rolling, and ice baths.

BASE PERIOD (8-12 Weeks)

During the Base Period, the massage therapist will be focusing on how the cyclist is adapting to more time on the bike. Adjustments will be made to the treatment plan if necessary. Frequency can be as little as two times per month* with the cyclist integrating in stretching, strengthening, Thera-Rolling, and ice baths.

BUILD PERIOD (6-10 Weeks)

During the Build Period, the massage therapist will be focusing on the cyclist’s recovery and injury prevention due to more specific training such as sprinting, climbing and intervals. The massage therapist will also be attentive to acute injuries. Frequency should be once per week plus any orthopedic massage sessions** along with integrating in stretching, Thera-Rolling, and ice baths.

PEAK PERIOD (1-2 Weeks)

During the Peak Period, the massage therapist will be focusing on the cyclist’s recovery and preparation for high intensity training. Due to the high intensity, massage is recommended twice per week between the high intensity training sessions along with integrating in stretching, Thera-Rolling and ice baths to the workouts.

RACE PERIOD (1-3 Weeks)

During the Race Period, the massage therapist will be focusing again on the cyclist’s preparation and recovery; this time from the events as opposed to the high intensity sessions from the Peak Period. Massages should be scheduled 2-3 days before the event and 1-2 days after the event. If it is a multi-day event short sessions*** are recommended after each day to decrease soreness the following day. Stretching, Thera-Rolling, and ice baths will also be integrated into this period.

TRANSITION PERIOD (1-6 Weeks)

During the Transition Period, the massage therapist will focus on a full recovery from the cyclist’s season, including lingering injuries. Massages are recommended once per week plus any orthopedic massage sessions along with integrating stretching, Thera-Rolling, and ice.

Following this massage treatment plan, the cyclist will go into future seasons being more prepared for the workload and more capable to adapt to changes in training. Training volume can increase and performance enhanced by integrating a massage plan into your training.

* The indoor cycling instructor would benefit from more frequent massage due to their higher training load. Daily ice baths if possible.

** 1/2-hour sessions.

*** Make use of sports massage at events.

Performance Enhancement Team / Member

Stage5 Cycling has partnered with numerous health and fitness professionals to bring you the best training and coaching information. Please Contact Us to provide feedback on this article or to become a member of our Performance Enhancement Team.

About the Author
Physiotivity is located in Arlington, Massachusetts with Tom Church at its core. Tom has nine years of experience working with people’s soft tissue discomfort created by work, nature, physical exertion and injuries. Whether your pain is due to everyday physical stresses or a single event, Physiotivity can provide the therapy you need.

Posted in Articles and News, Massage Therapy, Training Concepts, Wellness Team | Comments Off

Tuesday, December 1st, 2009
New Biomechanics Lab at Fitcorp in the Prudential Center

As part of Stage5 Cycling’s partnership with Fitcorp, we will be opening a new biomechanics lab in their Prudential Center facility. The lab officially opens on Tuesday, December 1, 2009 and will be a great addition to Fitcorp’s athletic performance and wellness team.

Stage5 Cycling will be providing both bike fitting and fitness testing services including VO2 testing, power testing and metabolic testing. Certified coach Tom Scotto will also be working with many of Fitcorp’s Pan Mass Challenge riders to help them prepare for the 2010 event.

For more information, call (800) 605-1791, option 2 or checkout our specific
Bike Fitting and Fitness Testing services.

Stage5 Cycling Biomechanics Lab
Fitcorp – Prudential Center
800 Boylston Street
Boston, MA 02199

Posted in Articles and News, Bike Fitting - Biomechanics | Comments Off

Monday, November 30th, 2009
Fitcorp Partners with Stage5 Cycling

Fitcorp and Stage5 Cycling have joined forces to provide the best coaching and training services in the health and fitness industry.

Stage5 Cycling, our coaches and instructors, will be working at a number of Fitcorp locations delivering our dynamic brand of indoor cycling and small group training programs.

We will be opening a new Biomechanics Lab at the Fitcorp located at the Prudential Center in downtown Boston. The biomechanics lab will offer bike fitting and fitness testing services performed by our certified cycling coaches.

Learn more about the Biomechanics / Testing Lab

In addition to our coaching and training services, we will also be offering our indoor cycling instructor workshops and certification at Fitcorp. Check our schedule for the 2010 workshops.

Posted in Articles and News, Bike Fitting - Biomechanics, Fitness Testing, Health Clubs | No Comments »

Friday, October 9th, 2009
CAUTION: Instructors, You Need Recovery Too!

Where is my Rest & Recovery Week?

This has been the first year is quite some time that I have not been following a training plan. Last year I injured my knee (playing soccer) and successly had my ACL replaced and medial meniscus repaired. That took me out of competition for 2009. I was only off the bike for a month after surgery, mainly due to the meniscus repair. I taught my indoor cycling classes off the bike and on crutches. Some people referred to me as “House” (from the TV series) as I lumbered around the bikes with one crutch, holding a clipboard in the other hand. Once back on the bike, I’ve been teaching 6-10 classes a week, plus workshops and personal coaching on the road. In addition, I usually ride my bike to the health clubs and back for each of my classes. Mind you, I teach at a few clubs in the city of Boston and parking can be hard to find. There is always a parking meter or pole to lock my bike to, so that is my preferred mode of transportation. Regardless of how you add it up, I’m on the bike for 18-26 hours per week.

Periodization Went Out the Window

I preach periodization to my indoor classes and my coached athletes. There are numerous aspects to the periodization training model, but one of the most important is recovery. Not just recovery between efforts or recovery days, but recovery weeks. A common training schedule format will often allow 4 weeks of structured, progressive training followed by a week of “Rest and Recovery”. Rest and recovery does not necessarily mean sitting on the sofa (unless you are undisciplined and don’t know how to ride easy). A rider will maybe take a few days off in conjunction with some easy riding with a goal of being fully rested at the end of the week. The recovery week concludes with a test of some sort. The test is designed to challenge the rider’s progress and focuses on the skills, techniques and conditioning targeted over the previous 4 weeks. A good coach uses this testing feedback to determine how their athlete is responding to the level and intensity of the training. For example, if the rider is still tired and fatigued after a week of recovery, this can be a sign of overtraining. The coach may need to make some decisions on how to alter the training schedule to better suite the rider.
So what does all this have to do with being and indoor cycling instructor. Well, we often teach day after day and week after week with no scheduled recovery. We are placing daily training stress on our bodies and not allowing them to recovery from the efforts.

I woke up one Friday morning and just felt aweful. I didn’t feel sick but just a deep level of fatigue. I taught my 6:00am class and sat in the steam room afterwards just trying to relax. As I sat their “dehydrating” myself, it hit me. “Since I’m not on a structured training plan, I haven’t taken a recovery week in 3 months!” My body was sending strong signals of overtraining.

2 Ways to Recover as an Indoor Cycling Instructor

Take Time Off From Teaching

The most obvious way to recover is to take a week off. Get someone to sub your classes for a week and just take a break. Maybe go on a few “easy” rides and just enjoy the scenery and spin the legs. Time off may also provide some extra sleep for those who have to wake up at 4:30am to teach those morning classes. This will not only refresh your body but your mind as well. Don’t forget, it takes a tremendous amount of emotional energy to lead a group of riders through a workout. Between the cues, encouragement and visualization, we are giving a lot. Take a break and get refreshed. Come back strong and inspired.

Teach Off the Bike

Another option is teaching “OFF” the bike. This is easy for me since I’m use to coaching. Encourage riders as you walk around the room. Make eye contact and cheer them on as you pass by their bike. I find it best to ask my class for permission before teaching off the bike. It sounds kind of weird, but our surveys have found that riders prefer instructors to ride with their class because it increases their motivation. Here is something I presented to my class and received a great response:

“Hey Everyone, over the last few weeks my body has been wearing down and I feel as if I may be overtraining. I need to take a week off the bike and want to know what you prefer. Should I get a sub for our class for a week or would it be OK with everyone if I taught off the bike for the week? I know it may not be as inspiring as seeing me sweat, but it would only be for a week.”

Not only did everyone feel respected that I would ask, but the next week they continued to encourage ME and asked how my recovery was going. One suggestion I would make is to dress the part. Go into coaching mode. Dress like a coach and act like a coach. Don’t show up in ripped jeans and a t-shirt. Show them you care and assume the role. You may like it!

Stay strong. Stay healthy. Stay inspired. Let’s practice what we preach – RECOVER.

Posted in Articles and News, Training, Training Concepts | No Comments »

Wednesday, October 7th, 2009
Tom Scotto and Georgia Janos Speak On Small Group Training at NEHRSA

Tom Scotto and Georgia Janos (a reknowned fitness expert and regional manager at TSI) lead a presentation on Cutting Edge Programming – Designing Successful Small Group Training Programs at NEHRSA’s annual fall conference.

The interactive presentation was geared to owners and directors of New England health clubs with a desire to improve or implement small group programming. Here are some of the topics and questions we addressed:

What is Small Group Training?

Why Health Clubs should consider Small Group Training.

Why is Small Group Training appealing to members?

Getting Started.

Building a Team.

Fusing / Packaging Services

Available “out of the box” Small Group Training

Things to Consider before you start

Promoting Your Programs

The Small Group Training Toolbox

Please contact us for a PDF copy of the presentation. If you attended our presentation, please send us any feedback or additional ideas.

Posted in Articles and News, Health Clubs, Indoor Cycling | No Comments »

Friday, September 25th, 2009
A New Concept: Recovery Makes the Workout Harder

A few weeks ago I taught an explosive power workout composed of various types of sprints. We started with a 15-minute gradual warm-up followed by 4 sets of sprints of different lengths. Recovery was provided between sprints and between sets. During a 60-minute class we spent only 15 minutes at sprint intensity leaving 30 minutes of recovery (not including the low intensity of the warm-up). When the classes was over, many of the riders commented that it was, by far, one of the hardest classes they have ever experienced. How can a class where riders spend more than 50% of their time recovering be “that” hard?

The following was written for the third edition of Stage5 Cycling’s indoor cycling instructor handbook

A good indoor cycling instructor takes time to explain and reinforce the key elements of proper training. In doing this, riders can even get excited about recovery. Recovery is often considered a bad word in the indoor cycling studio because riders feel they are getting robbed of valuable training time. There is nothing farthest from the truth. Recovery is the only path to top performance and maximum intensity. Unless a rider recovers “hard” they will not be able to ride “hard”.

In fact, including the appropriate time to recover between efforts in your indoor cycling class makes the workout harder. It is unfortunately common for riders to experience multiple back-to-back efforts with NO recovery. Instructors sometimes believe they need to do this in order to make riders feel they are getting their butts kicked. In reality, riders start out strong and eventually fade as they hopelessly flail away at the pedals in an attempt to keep up an unrealistic and unobtainable effort. This behavior teaches riders to hold back because they have no idea how long they will be required to sustain the intense effort and want to avoid blowing up.

Instructors should not only include recovery but should let riders know when to expect it and how long they will have to recover. This knowledge will empower your class. Riders will risk giving 100% knowing they will get an opportunity to properly recover after a reasonable amount of time. This approach allows them to maintain a higher level of intensity over a greater portion of the class, making the workout truly “hard”. A workout void of needed recovery is not hard, but wrong, and only serves to break down the body and lead to possible injury or overtraining.

Make your classes hard by teaching your riders to recover hard.

Posted in Articles and News, Blog, Indoor Cycling, Training Concepts | No Comments »

Friday, September 11th, 2009
5:15AM and a Mouthful of Water

I teach a few early morning indoor cycling classes in and around the Boston area. When weather permits (based more on emotion than on weather forecasts), I prefer to cycle to class. Over the last few weeks both the temperatures and available daylight have been changing (diminishing) so my emotional decision of whether to ride or not ride to class is becoming…well…more emotional.

A couple of weeks ago I overcame my emotion (basically, it was warmer) and at 5:15am I rolled out of my driveway looking forward to my 30-minute ride to the club and the class I had prepared. I don’t have the best headlight on my bike so the road surface can be tough to see at times. I’ve become an expert in shadow-reading through trial and error (mostly error in the form of pinch flats). This particular morning I noticed that the surface on this one road was wet, so I immediately assumed it had rained overnight and rode on enjoying the rolling out-of-the-saddle efforts.

I Heard it and then a Split-Second Later, I Swallowed It

It is funny how your mind can quickly connect sounds to action. However, at 5:15 in the morning, my brain is on a 7-second delay. First I heard this rhythmic hissing sound and then I immediately rode directly into a thick stream of water perfectly aimed at my open mouth. Four seconds later….”rhythmic hissing sound equals lawn sprinkler”.

Now that will wake you up!

The immediate chill I felt was heightened by the still dark roads and the fact that my body thought it was receiving oxygen and NOT freezing cold H2O. After a few minutes my body heat again prevailed and I arrived at the health club with a great story to tell to open the class.

Reprogramming the Brain…
“hiss…hiss…hiss…hiss” = Close Mouth, Duck and Swerve Left…..Save.

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Wednesday, September 9th, 2009
How to Safely Launch a Sprint on an Indoor Bike

As Jennifer Sage (IndoorCyclingInstructor.com) and I were discussing Jumps and the safety and movement of the body, another discussion started concerning sprinting in the indoor studio. Here is Jennifer’s questions that prompted this dialog and article:

“With the lack of side to side movement in the indoor bike, you wouldn’t condone the same relative side to side movement of the body when someone is sprinting indoors?”

[To Jennifer] Well I again agree with you 100%. The art and technique of sprinting has been utterly destroyed in the indoor studio. This is the main reason why I DO teach it. It is funny that you brought this up because I just finished a week of Explosive Power sessions with the riders in all my clubs. It is a total eye-opener for them. I teach them the form, the target energy system (ATP PC) and strategies for executing various types of sprints. We spend quite a bit on the importance of recovery and how to use it as an indicator of proper intensity and recognizing signs that the body can continue or is too fatigued. I use a bunch of cool teaching aids and analogies that make it fun and interesting for the non-cyclists (80% of the class). I’m always surprised that people tell me afterwards that it is one of the best classes they have every taken.

Here is the basic outline of the class which I think will do a better job of answering some of the questions you had in your email. I’ve taken extra time to write this because I know you are a great instructor that not only understands this stuff but appreciates it.

WARM-UP

We perform a gradual / progressive warm-up for approx 15min. The ride starts on a flat road and then progresses to a rolling terrain to allow riders to come out of the saddle on a few of the hills and continue to raise their heart rate to a RPE of 75-80%. We talk through the workout and issue warnings for anyone who may be dealing with injuries (knees, back, neck, etc.). Everyone is always encouraged to work at their own pace (fitness level) and remember that FORM always comes first. If you can’t maintain good form, you should not maintain the intensity.

FORM SPRINTS

Just like on the road. We perform 4-6 sprints at an 80% effort. We discuss the limitation of the indoor bike. I give them a formula for executing the sprint which we practice. Here is the formula: As I count down (4…3…2…1…) the riders are adding the necessary resistance for the sprint. Once they have added the resistance they come out of the saddle THEN the sprint starts. Coming out of the saddle before sprinting compensates for the lack of fore-aft movement of the indoor bike and takes pressure off the lumbar spine.

During the form sprints the riders are encouraged to experiment with different amounts of resistance and various leg speeds (I recommend UNDER 100rpm). They MUST be in control at all times. I also give them instruction on proper use of the toe cages. I’ve seen riders slip out of their pedals many times. So many people don’t know how to proper adjust and position their foot in the cages. A pet peeve of mine.

We also cover movement of the body (side to side) when out of the saddle. I encourage riders to move their body naturally side to side. This is always a training issue because you don’t want people swinging back and forth too much. Certainly NO WHERE NEAR the movement in that photo I sent you of Tom Boonen. On an indoor bike, I find a rider can move approximately 2-4 inches in either direction. This applies to ANY out of the saddle effort. We work on this during our form sprints. Riders are given 1 minute between form sprints to recovery.

If a rider does NOT move their body out of the saddle (and even in the saddle – I’ll address this later), additional stress will be placed on the neck, shoulders, arms, back and chest. Besides hindering their biomechanics, this lack of movement (that may people incorrectly think is proper form) will fatigue the upper body muscles, waste energy (the muscles need fuel to contract), waste oxygen (fuel requires oxygen to burn) and can even restrict breathing (tight muscles wrap and place pressure on the rib cage hindering expansion and movement restricting lung capacity). Most people are total convinced after that speech. I encourage people to remain as relaxed as possible. Tight muscles hinder joints which hinder movement. Not good. We also deal with issues of leaning too far forward or backwards.

GENERAL PURPOSE SPRINTS

After the form sprints, we recover for 3-4 minutes and prepare to sprint for real. Riders are encourage to continue to work on their form, amount of resistance and leg speed and learn as they go. We will recover 2 minutes between each 15sec sprint and then recover another 4 minutes after a set of 4 sprints. I EMPHASIS THE RECOVERY after the set. We are dealing with extremes…..Extreme Effort…..Extreme Recovery. You can’t have one without the other. Ironically, the recovery is there to make the ride HARDER. Since they know I will give them time to fully recovery, they are now free to give all they’ve got without the fear of having to sprint again too quickly. I remind them that when I’m coaching a rider or team on the road, we will recover for 4-6 MINUTES between sprints. We make a slight adaption for the indoor studio. Rider are also encourage to SKIP a sprint if they are not recovered enough and then jump back in when ready. This is one of the issues I see, when instructors without cycling knowledge, attempt to do sprints in their classes. They don’t teach form (or correctly) and have little concept of the body’s physiological thresholds and capacity. They will have riders sprinting every 15 seconds. After the first sprint, riders are just flailing at the pedals aimlessly (with terrible form).

CRITERIUM AND HILL SPRINTS

After the appropriate recovery, we will perform 2 more sets of sprints. Next up are Criterium sprints which are 30 seconds long. I again give riders a formula for executing a successful 30 SECOND sprint. After the usual countdown and first coming out of the saddle, riders do the following: (1) Ramp up speed for the first 10 seconds, (2) maintain 95% intensity for 10 seconds and (3) pull the trigger and go all out for the final 10 seconds. This is to help them make use of the ATP PC system which only has 6-10 seconds of go juice. I want them to hit the finish line at full tilt and not start out at full tilt and fade at the line. I give them the visual that we are approach a left hand turn as I count down (4…3…2…1). They are adding the necessary resistance as they approach the turn. They then come out of the saddle and sprint down the final straight-a-way. If someone has never sprinted for 30-seconds before, it is quite an education and I warn them of such.

HILL SPRINTS

We conclude this particular workout with a 7-minute climb on which they will sprint the last 15-seconds of each minute. There is no real recovery since we are still maintaining the climb between sprints (different than hill repeats). To keep it interesting, we alternate climbing in and out of the saddle, one minute at a time. This gives them an opportunity to sprint or accelerate standing or seated. Here is where I emphasis upper body movement when riding IN THE SADDLE. Again, people incorrectly believe that the body should remain still. I prefer the term “quiet”. There should be some movement (but not 4 inches). Riders that do not rider outdoors are not aware that the bike will rock slightly side to side when they are seated and applying greater force to the pedals. We just don’t often notice it because our body is actually not moving – the bike is. The same issues will apply as when trying to remain still out of the saddle. The movement should be natural and the rider needs to remain relaxed. This is why I love coaching. I love enhancing their riding experience, helping them achieve better performance and a safer more natural ride.

Posted in Articles and News, Indoor Cycling, Technique | No Comments »

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