Currently Browsing: Physiology, Heart Rate & RPE

An Incredible Way to Learn About the Effects of Your Profiles and Coaching

When you learn how to read and interpret a workout file it is an amazing tool to aid in putting together profiles. You will better understand the possible impact your choices (cadence, resistance, power, etc.) will have on your riders. By looking at a file from a less fit rider who suffered in the class or was unable to do the prescribed workout, you will understand why some might struggle with your coaching. Or, maybe you might discover that some things you are doing might not be as effective as you thought.

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The Easiest Way to Assess Intensity and Determine Heart Rate Training Zones for Cycling Students

Heart rate training has been a source of confusion for a long time in the indoor cycling world. The good news is that there IS an easy way to create meaningful training zones by performing an assessment known as a talk test. This detailed PDF will teach you the physiology of this assessment and provide everything you need to know to conduct a talk test in total confidence. This test should be done as a precursor to every FTP field test, as it also is an excellent means of reinforcing riders’ understanding of perceived exertion.

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The Importance of Cueing Intervals with Specific Duration and Effort Levels

Have you ever taken a class in which the instructor said you were going to do a high-intensity interval effort, but didn’t tell you how long it would be? As a result, you didn’t know how hard you should push for fear that you wouldn’t last the whole time? What was the result? Here are the basic rules for teaching interval sets and reps. Great tips for new instructors or as a brushup for seasoned instructors.

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Ask The Expert: Sweating, Weight Loss, and Fitness

Josephine has a rider who loves to sit right in front of the fan, but she never sweats. Is this good or bad? She also wonders if sweating plays a role in weight loss. We turn to the ultimate expert, Dr. Jennifer Klau, who did her master’s thesis on sweat. Dr. Klau’s answer goes way beyond this question and will help you understand the physiology of sweating at a much deeper level so you can inform your riders correctly about what it means…and even more importantly, what it doesn’t mean.

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The Art of the Warm-up, Part 6: Sample Warm-ups for HIT and Varied Profiles

This final article of the intensive coverage of this important topic gives you three more warm-ups (for a total of 13 total profiles and 11 warm-ups), this time for HIT workouts above threshold plus a varied loop profile.

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The Art of the Warm-up, Part 5: Sample Warm-ups for Workouts at Threshold

Part 5 gives you four more warm-ups, this time for profiles that include threshold intervals of varying lengths, field tests, and time trials. Not all warm-ups are created equal—what you do to warm up depends on the intensity and makeup of your workout.

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The Art of the Warm-up, Part 4: Sample Warm-ups for Endurance and Climbing Profiles

In part 4 of this series on warming up, you’ll get the first four of eleven sample warm-ups to go with thirteen completely different profiles. This segment covers warm-ups for endurance profiles of varying lengths, cruise intervals, and epic climbs.

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The Art of the Warm-up, Part 3: Perceived Exertion

Some instructors and students believe that a “warm-up” always means an easy intensity, and is thus a waste of time. But remember that a body that is ill-prepared for the intensity of the workout will not deliver what is asked of it. In part 3 of this series on warming up, you will learn how perceived exertion does not follow heart rate in the early stages of a workout and why you should avoid heart rate cues during the warm-up. I also give you six factors to keep in mind as you design your profiles and deliver your class that may affect how quickly someone warms up.

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The Art of the Warm-Up, Part 2: What Is Happening Physiologically?

How important is the warm-up in a 60-minute indoor cycling class? Far more than you might imagine! Too often instructors don’t give the warm-up the attention it deserves. In part 2 of this series, you will learn the physiology behind warming up. I give you an analogy that I think will greatly enhance your understanding of why having “all hands on deck” is so important to functioning properly during your event or training session!

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The Art of the Warm-Up, Part 1: Is Your Spinning Class Warm-Up Sufficient?

I used to race mountain bikes years ago, but if I knew then what I know now about proper warm-ups I might have done better, or at least been better prepared! This free article is part 1 of a series on effective warm-ups for Spinning classes. The purpose of this first article is to get you to pose the question to yourself, “Are you warming up properly in your classes? What can you be doing better?”

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