Posts Tagged ‘lactate threshold’

Lactic Acid Debunked: ALL Spinning® and Indoor Cycling Instructors Please Read!

By Jennifer Sage On February 15, 2014 4 Comments
Team Sky Froome of Britain sprints on the finish line ahead of BMC Racing Team Evans of Australia and Team Sky Wiggins of Britain at the end of the seventh stage of the 99th Tour de France cycling race between Tomblaine and La Planche des Belles Filles

Photo credit: Steephill.tv/Reuters

SCIENCE WARNING! This post is going to refer to several articles that get into some serious exercise physiology that is extremely relevant to what happens in a Spinning® or any other indoor cycling class. As a result, I truly HOPE that you, as an indoor cycling instructor (and perhaps even those who are simply students) are eager to read it with great interest. Our industry needs more instructors who are passionate about how the body works, or at the very least, interested in making

Click here to continue reading

What are Your Most Pressing Heart Rate Training Questions?

By Jennifer Sage On November 6, 2012 1 Comment

Spinning with a heart rate monitorHave you ever been confused about heart rate training? Has a student ever asked you a question that you just didn’t know how to answer, or you weren’t sure your answer was correct? You aren’t alone! But now, you can get your question answered.

As most of you know, I’ve been involved in educating indoor cycling instructors since 1977, when I first became a Master Instructor for the Spinning® program. Over the past 15 years I’ve realized that there are many misconceptions about understanding heart rate and how to prescribe heart rate training zones. The industry is partially at fault for allowing the misconceptions to not only continue, but to flourish.

A very large book could be written on heart rate training for fitness, even just in

Click here to continue reading

Spinning® and indoor cycling instructors: It’s time to get that “lactate thing” right!

By Jennifer Sage On September 10, 2012 1 Comment

While I’m not an exercise physiologist (and I try not to play one on the Internet!), I do want to bang my head against the wall at times when I read articles that state, or hear commentators on TV (or worse, fitness or Spinning® instructors) say things like, “lactic acid makes you sore” or “lactic acid makes you slow down” or “you’ve got to spin the legs to get rid of the lactate.” I can only imagine when a scientist reads or hears these things—to them it must be like someone saying the earth is flat.

Alex Hutchinson, a scientist whose blog I avidly read (and whose book I refer to like the bible), just wrote a post called “The Unkillable Lactate Myth” in which he speaks about how

Click here to continue reading

Validation is so…validating!

By Jennifer Sage On August 30, 2012 1 Comment

I’ve validated my threshold heart rate many times over the years, and as a result can usually verify within a beat or two when I am at my threshold. Nevertheless, every time I validate it again, I get a smile on my face and feel so…well, validated! It really works when you pay attention! I did that last week on a long eight-mile climb up Independence Pass in the Rocky Mountains, while riding to watch Stage 3 of the USA Pro Cycling Challenge. I took the photo on the right on the lower slopes, before we got into the steeper parts and the section of the climb that was lined with thousands of cycling fans. Before I describe what I was feeling as I rode, let me give you a little

Click here to continue reading

Learn More About Lactate Threshold – my goal for the industry since 2007!

By Jennifer Sage On March 5, 2012 4 Comments

I have been teaching and coaching my indoor cycling classes using lactate threshold-based zones for a long time. In the early 2000’s I was very active in metabolic testing and encouraged my students to have the tests done. That got a little expensive for many of them, so I began to research how field tests were performed outdoors and translated it to the indoor environment. I was using field tests indoors for a few years before deciding to propose it to Mad Dogg Athletics and Spinning as one of my sessions at the next year’s conference.

So, in 2007 I was the first to introduce the concept of field testing to estimate lactate threshold in a Spinning® (or any indoor cycling) class at a major fitness conference*. (First introduced at WSSC in 2007, and later ECA and Can Fit Pro) My goal then was, and continues to be, to utilize the

Click here to continue reading