InSync Cycle Studio Annual Crew Meeting February 12, 2012
Marketing - Retention & New Business • Benefits of InSync • Good Instructors • No membership dues • No lines to signup • Great Instructors • Keiser M3 bikes • Great facility • The BEST instructors
Instructor Responsibility• 15 minutes before class and get • Thank them for coming some music going • Recognize the rider levels in• Meet and greet your class• Make sure we know who are • How would like to be treating going new riders into a fine resturant• NEW rider set up and check during class
Marketing - Retention & New Business• Living Social / Groupon (LS coming soon)• InSync Coupon to companies• Private Parties / Charity Events• Facebook – Announce your classes, giveprofiles, list music, get riders to post toFacebook.....• Instructor Business cards – Rewards?
Logistics• Subs – Your responsibility to check the online schedule – Check if you requested or check is you are subbing• Pays are based on the online schedule – When checks are written – hopefully it stone• Logon id – instructor pswd – instructor1
Teaching ConcernsNote : These are requests that you need to change, just consider.Each instructors has their on style and I don’t want to change it.• High Speed with very small gears (little or no resistance)• High gears and sub 55 cadence• Giving specific numbers• Power stuff • Use of weight as a starting point • Increasing by fixed amount• Music – Speaker change – ear plugs• Numbers Watts, RPM, Gears, RPE - maybe confusing to riders• If you have questions about any of these, lets talk.
Teaching with Power • Need to keep InSync ahead of the rest • Power Training • Power Training Manual FOR YOUR USE ONLY- PLEASE Resources• Keep It Real • Indoor Cycle Instructors• This Power Point • Pedal-On• Spotify • Indoor Cycle Association• Dropbox
Functional Threshold Power Functional Threshold HR Field Test February 12, 2012Modeled from test given by Jennifer Sage at WSSC & “Keep It Real” firstname.lastname@example.org
What is Lactate Threshold?• The LT is the fastest a person can continuously run, cycle, swim or aerobically exercise in a steady state bout without fatiguing (for up to an hour depending on the fitness level of the individual).• In essence, it is a persons Maximal Steady State of continuous exercise.• If LT is exceeded, fatigue will ensue much soonerr.
Lactate Threshold – Why?• Importantly, it should be clarified that exercise intensity above the LT can only be maintained for a few minutes.• Therefore, in almost any race or maximal steady state workout it is imperative to stay below LT.• However, if the pace at the LT can be increased through training, then the times for races will invariably decrease.
FTP Zones From Joe Friel’s Blog• Zone 1 <55% (active recovery)• Zone 2 56-75% of FTP (endurance)• Zone 3 76-90% of FTP (tempo)• Zone 4 91-105% of FTP (lactate threshold)• Zone 5 106-120% of FTP (VO2max)• Zone 6 121-150% of FTP (anaerobic capacity)• Zone 7 >150% of FTP (neuromuscular power) http://www.joefrielsblog.com/
Indoor Field Test Protocol• 10-15minute warm up at an easy to moderate pace (HR 60- 70% MHR)• 5-min moderately hard effort of 80-85% MHR • Prime the legs • Activate the body’s energy systems • Without this initial effort test will produce less than favorable results.
Indoor Field Test Protocol•10 minutes easy pace• Start the field test. Begin by ramping up to the highest speed,rhythm, power and cadence that you can hold for the 20minutes. • Start stopwatch after 1-min. • DO NOT sprint into the effort, • STEADY STATE effort. • 80-100 rpm.
Indoor Field Test Protocol• At 20-minutes, stop, record average• Cool Down 8-10 minutes• Record effort, RPE, how you felt, the room environment,what you ate prior to the test, etc.• For future tests, try to duplicate the same environmentif possible.