MY APOLOGIES AND THANKS: First, I am sorry for the long delay since my last newsletter. A series of events have taken precedence over this voluntary endeavor and I am glad now to be able to return to it. Most of you know from attending my classes but my list of excuses includes: vacations in Colorado and Italy, a bike accident and resulting concussion, volunteer work in the election, and starting new work as a personal trainer. I say this because I want to apologize for this lapse in the continuity of the newsletter. It is still my desire to have it be a regular, useful and friendly source of information for you.
While on the subject, I want to say thank you to everyone who expressed concern for me after my accident. Your kind comments, emails and cards all meant a lot to me. I've always said that Spinning classes are about the people and I never believed it more than after seeing your support and concern for me.
CALORIES, BODY BUG AND SPINNING: A student recently told me that she was disappointed only to be burning a couple of hundred calories in a Spinning class. She was disappointed that she was not burning more and wondered why Spinning classes don't burn more calories. The Spinning organization estimates an average of ten calories per minute consumed in class, not counting warm ups and cool downs. The student was getting lower numbers from her Body Bug. My answer is that the Body Bug doesn't work very well for Spinning classes. If you use a Body Bug, you might be interested to know more.
The Body Bug uses several metrics to estimate your calories burn. One of these is an accelerometer that measures the motion of your arm. This works great if you are running, for instance, but not so well if your arms are relaxed on a bicycle handlebars. The Body Bug is just not giving you credit for all your work because your arms aren't moving as much as the formula predicts.
Another story to illustrate this point is that I've had a student tell me that their Body Bug shows tons of calories being burned when they are riding their riding lawnmower. They aren't exercising at all but their arms are moving a lot due to the vibration of the mower.
I'm not against the Body Bug. It is a useful tool for monitoring activity during a weight loss program. But like many good tools, it isn't perfect. So don't get discouraged. Keep Spinning.
NEW STUDENTS: I’ve seen an increase in new students beginning to show up in classes as the weather starts to turn colder. It causes me to reflect on how much courage it takes for someone to come into their first Spinning class. Spinning classes have a hard reputation, and many people don’t understand that you can control your own workout during a class.
These new students have my respect and they deserve yours. So when you see someone new in class, take a moment, think how you felt coming to your first class, and say something encouraging to them.
If you know someone thinking about starting Spinning classes, here are some things you can tell them:
1. You do control your own workout. You have a knob that controls the amount of resistance on the flywheel. You don’t have to increase it any more than you wish. Likewise you don’t have to do all the "moves" that are suggested.
2. It’s not like an aerobics class where your mistakes are obvious to everyone else. The lights are low, and you can ride at the back of the room if you wish. No one wants to judge you.
3. It’s fun to work together in a group. The people are nice. And, it’s a good workout.
The beginners are heroes just for being there. I ask you to go out of your way to welcome them.
TRAINING FOR MENTAL DISCIPLINE: In my recent classes, we have been working on maintaining mental focus during a sustained effort. I’ve been encouraging riders to find their "threshold" and then ride just below it for a sustained period. Holding that "sweet spot" requires concentration, and it requires the ability to accept the discomfort that comes with working at this level.
One student sent me a recent article from the New York Times that addresses this psychological barrier (Thanks, Andrea!). The article addresses how, contrary to popular belief, top athletes suffer more than the rest of us to race and train. It goes on to discuss how the ability to tolerate that pain often distinguishes the good from the great. While, the article focuses mostly on marathon runners, it also includes references to cyclists such as Lance Armstrong.
Mental tenacity, — the ability to push through pain — is a key indicator of success in sports performance. But a measure of it is also necessary for the rest of us to sustain effort sufficient to meet our more modest goals.
The question is, how do you do it? The article quotes sports doctors who have looked into the question saying that most people could do better if they knew what it took to do their best. If you understand exactly what is being asked; you hold nothing in reserve. In one study, cyclists were told to ride as hard as they could over a 40-kilometer course. The more familiar they got with the course, the faster they rode, even though — to their minds — it felt as if they were putting out maximal effort on every attempt. Then the cyclists were asked to ride the course with all-out effort, but without information about how far they’d gone and how far they had to go. Subconsciously, the cyclists held back the most in this attempt, leaving some energy in reserve.
Another performance trick during competitions is association, the act of concentrating intensely on the very act of running or cycling, or whatever your sport is, said John S. Raglin, a sports psychologist at Indiana University. In studies of college runners, he found that less accomplished athletes tended to dissociate, to think of something other than their running to distract themselves.
In Spinning classes, we employ both of these strategies: staying aware of what needs to be done, and staying aware of the technique and effort needed to accomplish it. I will keep you informed of the remaining time during a sustained effort. And I will encourage you to "keep your focus" on your work, form, and technique. This is important mental training.
Mental control of discomfort is part of getting better. One of the things that bonds us together in Spinning class is that we share both the physical and mental work.
CHANGE IN SCHEDULE RE WEDNESDAYS: I've given up one of my classes, the Wednesday night class at Merle Hay. I also teach there on Thursday nights and I felt that it was in students interest to have more variety of instruction. Tiffany Kragnes is ably going to take the Wednesday class. I still look forward to seeing many of the same people on Thursday night.
MY TEACHING SCHEDULE:
Alternate Monday's 9:00AM at Southeast.
Every Monday 5:45PM at Southeast.
Every Wednesday 9:00AM at Southeast.
Every Thursday 5:45PM at Merle Hay.
Every Saturday 7:30AM at Hickman.
RESOURCES:
Check out all the schedules at http://www.aspenathleticia.com/group-fitness/schedules/
Recent past issues of this newsletter are available at http://billroachblog.blogspot.com
Thank you!
Bill Roach
Star 3 Lifetime Certified Spinning Instructor
Certified Personal Trainer, National Academy of Sports Medicine
Aspen Athletic Clubs
bill.roach@mchsi.com
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