THE NIGHT THE MUSIC DIED: Some of you were with me at Merle Hay last week when the stereo system failed completely five minutes into class, no music. This must be a fear of many Spinning instructors. What do you do to save the class and keep everyone involved and engaged? After several minutes of fiddling with the system, I gave up and began teaching the class without music by using a detailed description of the sights, sounds and feelings of a two lap ride. We didn't go at race pace, but went through the dynamics, psychology physiology and strategy of a competitive group ride. The class members were awesome, staying engaged with the work despite the lack of music. Instead of being "scary" to teach it ended up being one of the most satisfying evenings I've had as an instructor.
So what to make of this? Initially I was thinking about the importance of music, or I should say the excessive importance we place on music. Certainly we don't (or shouldn't) use music on road training rides or races. Music can be inspirinng, but it also can be a crutch preventing us from really thinking and feeling the experience of the ride. It can prevent us from being connected to what we are doing.
Then tonight I read a blog post from one of my indoor cycle instructor gurus, Jennifer Sage, offering another perspective on the experience. She commented on reading a book where this wisdom was offered: "You can gain experience if you are careful to avoid empty redundancy. Do not fall into the error of the artisan who boasts of twenty years experience while in fact he has had only one year of experience twenty times."
That quote made me realize why the experience had felt so special to me. I was learning again, being forced to find new ways, new words and new methods to make a class come to life. It's a lesson I take to heart and that I modestly offer to you. Embrace the opportunities to learn even if they initially feel like problems. Thanks to those who shared that experience with me.
PERIODIZATION: Speaking of being open to new experiences, this is the time of year where a new training year begins for many of us. Some of us are starting new exercise plans, others are renewing theirs. It's a good time to consider the multi-month framework for a training plan. This is called periodization.
In a periodization scheme, the first part of the schedule focuses on base building for the first 8 weeks or so. Base training gets a "bum rap" as being too easy or boring. It isn't. In fact, it can be plenty hard. You can still get a lot of variety and still feel like you've had a good workout. But you will - for a brief time, and in return for being stronger later - give up a few of the most intense modes. During this base period we don't do full max efforts. In general, we don't exceed lactate threshold. These highest intensity workouts will be added later as the base elements are established. Trust me, subthreshold classes can indeed be really challenging!
Later in the year we add more strength work, intervals and power but first you need to build, or rebuild, your foundation. We can't work at the top of our capacity all the time. In order to improve, we need to stress ourselves, rest and then come back stronger than before. That theory works in developing your weekly training schedule but it also applies when you look at your calendar on a multi-month basis. At the end of each cycle, you return to the beginning but at a higher level of fitness.
If you come to class twice a week, ride one class at an aerobic effort and the second a little closer to threshold. If you come more often per week, keep 2-3 classes as moderate and one at threshold. When doing the threshold ride, keep the threshold portion to shorter intervals of 3-4 minutes. Avoid any kind of sprinting or explosive power; and avoid breathless anaerobic intensities.
Terrain does not matter. Sit or stand on a flat or a climb, whatever you want to do! However, this is a good time to adapt to somewhat longer periods in the saddle. It is an important time to focus on form and skill development with cadence and pedal stroke drills. And this is also a great time to focus on the mental aspect of training such as goal setting and commitment. In addition, try to include muscular endurance workouts on climbs at 70-85rpm. And, if possible, try to include some ride for longer periods.
Spinning classes are often planned using this theory of periodization but not everyone is necessarily in the same period at the same time. This is why it is important for you to know your own goals and plan so you can adjust your ride to make it your own. This is also why it is important for instructors to have some knowledge of the goals of the students in their classes. We can then try to adjust classes to the largest numbers of our students while also teaching the adjustments that need to be made for those with different plans. Be sure to talk with me if I can be of any help to you with your individual plans.
EXERCISE AND FOOD LOGGING SYSTEMS. Last issue I mentioned that I am studying several of the many food and exercise logging systems available on the internet. My thought is to develop a kind of comparison test and share the results for your use. The more I look at this job, the more I realize how time consuming it will be. It's a subject that still interests me but I may not be able to produce the kind of review I had anticipated as soon as I had hoped. In the meantime, I found a good article in the Washington Post that reviews some of the hundreds of systems available. I commend it to you as a starting place.
http://www.washingtonpost.com/wp-dyn/content/article/2011/01/04/AR2011010401592.html?wpisrc=nl_pmtech
And I also repeat my invitation to let me know if you use, or even just try, any of these systems. It would help me to hear your impressions as I continue to contemplate a more thorough review.
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
bill.roach@mchsi.com
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