A GUIDE TO. If you can measure the power of a rider, you can measure improvements

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1 If you can measure the power of a rider, you can measure improvements A GUIDE TO INDOOR INDOOR Indoor cycling is a staple part of the gym regime but the key to success is the use of safe and effective guidelines. Rick Kiddle provides tips for getting the most out of your clients. Cadence and coaching Take a look at the riders in the gym or in your class and ask them without changing resistance to measure their cadence. This is done by asking them to lower their elbow to the knee over a six-second count, each time the elbow touches the knee counts as one revolution. If you get a count of 10, this is therefore 100 revolutions per minute (rpm), as a count of 8 would equal 80rpm. Now you have measured the individual s speeds, you can discover important information about them: whether they are on a flat road or a hill how much resistance they have on the flywheel whether they are motivated how involved they are in the class structure you have set and, most importantly, where to coach them from there. For instance, if you ask your client or class to warm up on a flat road and one person is pedalling at 60rpm, they either have too much resistance or they don t want to or can t pedal at a faster pace. Now, you can help them to change pace. A rider who can change pace with intensity is one who is getting fit! 30 FITPRO NETWORK

2 CYCLING CYCLING It is easier to motivate and set goals once you understand the level of the riders in front of you. This simple measurement will help you to change the leg speeds of the riders but remember to always stay within the leg speed guidelines of 60-80rpm on hills and rpm on flats. Within these ranges, you can change intensities (resistance) and create the structured heart-rate workout. The key to measurement would be to see better control, technique and posture from your client, combined with heart-rate responses. Probably the next big movement in indoor cycling is the measurement of power. If you can measure the power of a rider, you can measure improvements. As a cycling and triathlon coach for many years, I have found it to be the best way to get the riders to measure progress. So, we measure threshold power and create different zones for the riders that aren t linked directly to heart rate because heart-rate is too variable. You can create the perfect programme with this information but make sure the power measurement is accurate. There are some indoor cycling bikes that are giving a measurement based on a calculation and, as the resistance varies so much from one bike to another, it will never be accurate and could be seen as a waste of money. It is important Often, classes will run between 45 and 60 minutes, therefore lower back posture and hand position are important, as are other common areas where people suffer from aches and pains. But one of the biggest issues relating to indoor cycling is the cool-down phase. Make sure all the key muscle groups are stretched (calves, quads, hamstrings, hip flexors and lower back) after a good session, as cycling has a tendency to work these muscles a great deal through a fixed range of motion. Heath Williams is an osteopath and contributor to CONTRIBUTOR to me that my athletes measure themselves accurately and, unfortunately, this does come at a cost. I can think of four indoor bikes on the market and only two are worth looking at. FITPRO NETWORK 31

3 A GUIDE TO C INDOOR So, if you are thinking now that you would like to create the perfect training programme for your clients, then you can look at the measurements that you need but beware of the pitfalls. Measuring and monitoring Here are the three most important measurements to monitor: Cadence this can be done easily with an accurate six-second count (see previous page). Heart rate the response of the heart rate is important but even better is a heart zones workout. However, this is not much good if you can t find the maximum heart rate of the individuals. 220-minus-age is inaccurate and should not be used if you want to help your clients (see Power this can really help, although to measure it accurately is costly. It s worth it, though, if you wish to add worth to your classes (I currently run power workshops within my coaching programme on indoor bikes). Pedal drills Historically, cyclists use pedal drills to iron out pedalling deficiencies. These are manifested in posture, discomfort and bad biomechanics. So, to teach a rider how to pedal smoothly, we use pedal drills based on a breakdown of the pedal stroke. The tried and tested are: pushing forwards and down, changing legs after 30 seconds to a minute pulling back and up, changing legs after 30 seconds to a minute pressing the feet through the bottom of your shoes, all the way round kicking the shins forwards pushing forwards and down with one leg, while pulling back and up with the other: repeat after a set interval of one minute down to 10 seconds. Becoming a great instructor is more than putting together a good workout. A good instructor is able to connect with his or her clients, both visually and verbally, and is able to motivate and inspire them through effective communication. Keep your classes fun and select music that is going to motivate you and your students, keeping them coming back. Paco Gonzalez, Keiser mseries Director of Education, INDOOR C An instructor should think about adding some or all of these drills to every class. Class riders will start to feel more comfortable on the bike; they will not only enjoy the class more but will also recruit more muscle fibres, giving a better cardiovascular workout. 32 FITPRO NETWORK

4 YCLING YCLING Beginners Beginners should always focus on technique, so the goals have to be riding within the leg speed guidelines and being relaxed on the bike. They need to develop the very basic skills of riding comfortably in the saddle on a flat or hill and out of the saddle on a flat or hill. Be sure to progress this within the basic 45-minute class, along with other basic cardiovascular challenges, and you will have safe and happy customers. Advanced For any advanced riders, they will start to look more like cyclists due to the bike set up and time they have spent riding. You would expect the fitness levels to have risen, allowing you to focus on progression. This doesn t just mean riding harder for longer. It should be more about periodised workouts over a period of time. Top tips Make sure your client is comfortable and they know how to set up the bike correctly. Ride with your client. Measure and monitor clients with different feedbacks such as heart rate (don t use 220-minus-age!). Set benchmark fitness parameters on the bike. A new approach NeuroCycling uses mind/body techniques to harness the power of positive emotion and support an experience unique and specifically useful to each person. With advanced language and energy techniques this dual physical and mental training means you can work hard, yet feel almost effortless at times because the mind and body systems are synchronised efficiently. Clients report how it helps overcome previous limitations, improve confidence and their general outlook, as well as enhancing performance. Find out more at Explain the cycling concept with progression, explaining how their classes will fit in with the other exercise they do and that you can guide them with motivation and effective training. General tips Studio cycling is for everyone: don t just focus on the regular clients or the fittest. A lot of club members see indoor cycling as something you have to get fit to do. We know this is not the case, so make it accessible for everyone. Show all ages and abilities the concept by getting them on the bike when they join the club. When you have a new client thinking about indoor cycling, show them how to cheat with the gears. This may sound daft as it means they will not work so hard, however indoor cycling classes can be intimidating. They are often full of extremely fit, motivated participants. Beginners can often work too hard because they do not want to look bad in front of others and the instructor is telling them to turn the intensity up. If they learn to pretend and fake it they are more likely to attend regularly, allowing time for confidence to grow. Denise Page, YMCAfit Head of Training and Development FITPRO NETWORK 33

5 It is important to maintain energy levels during cycling so try a sports drink with a large amount of carbs (Lucozade Sport is great) to replenish energy stores and keep focus. RPM master trainer, Carl McCartney, Bike challenge Avid cyclists can get in gear for a cycling challenge that brings RPM TM to life: the Tour of the Peak bike ride. Team FitPro will be gearing up, along with hundreds of other bike fans, in a cycle challenge that takes in the highs of the Peak District. We ll be raising money in aid of our chosen charity, Access Sport, on 24 October 2009 and we d love you to join us in riding either 64 or 96 miles. To register, visit Then, if you d like to ride with us, or on behalf of Access Sport, mark.r@fitpro.com or call +44 (0) If you re not up for the race this time, please support us by donating online at WIN 5 copies Cycling Power with Paco Gonzalez DVD. RRP: Indoor cycling has never been more fun! With the latest pumping tracks, Paco has put together an exciting indoor cycling programme for you to try with your classes. Whether you are a novice or an experienced cyclist, Cycling Power will get you the results you are looking for while having a great time! Paco is the world-renowned Keiser International Cycling Master Trainer. He has successfully created many training programmes for cycling, indoor cycling and fitness, as well as instructor training. Paco has presented Keiser indoor cycling programmes and training in over 20 countries. Paco leads you through Power Intervals, where you can expect intense flats, intervals and challenging hills, all tailored to your fitness level. Visit to be in with a chance of winning. To order visit fn Rick Kiddle is an ex British Triathlon champion, and now a national triathlon coach and Heart Zones master trainer. Rick is available for master classes (Schwinn) and other group cycling coaching. Contact Rick at rick@rickkiddle.com or visit or 34 FITPRO NETWORK