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.
