I need some profile help

[Jennifer]

I am still not comfortable writing my own profiles. I have a friend who is a past triathlete, and now concentrates mostly on cycling. I got him interested in spinning classes, he finally found an instructor he could tolerate, and just commented that he was pleased that the classes helped him keep his legs through travel, winter, and physical therapy. But, he's very "purist."

Here's the thing. He's decided to come to my class next Friday. And I'm nervous. Yes, I know I shouldn't teach to one person, but it's not as if the entire class won't benefit from the ride, so I'm going to cave and try to come up with something I know he'll like.

That means, I suppose, steady state, in the saddle. So, would those of you who spend a lot of time on the road help me come up with something that a roadie would like that won't leave my non-roadies hating me? :shock:

[amybatt]

Take a look at Kelly's Endurance Rollers ride which is posted in this forum. My roadies loved it...non-roadies were hesitant with it but they appreciated the challenge of being in the saddle that much, once it was over! It is definitely a departure from the ordinary spin class format and usual strength rides. The original post in "that other forum" had a lot of different playlists to go with it from others who had used it and loved it.

I really wouldn't sweat this (easier said than done, I know). Remember YOU are the indoor cycling expert, not him. Not everything translates and if it turns out you are not "an instructor he can tolerate" then c'est la vie. You can't please everyone all the time!

[Chattbiker]

You can do it! I have several Tri-guys come to my class, especially during the winter months. You are right. They want a good steady consitent ride. I like them myself since I do a lot of racing and century rides.

I've never posted a profile on here for fear of criticism or lack of proper spinning terms but here's what I do. Please, anyone, please feel free to give me feedback as well!

Let them know up front that this is an endurance ride not an interval or strength or whatever else. It's designed to get your HR up and keep it there for the entire ride. 5-10 minutes of warm up. SF-Get the HR up to about 75% with a cadence between 90-110. I encourage them to keep their cadence on the higher side but of course coach proper technique as well. That's how I typically ride on the road so I lean that way indoors too. Nice quick cadence the whole class. Keep it here for about 10 minutes then add resistance to get the HR up to 80%. Keep it here for another 5-10 minutes or so. STF-add resistence here and come out of the saddle to get the HR up to 80-85% but not to go anaerobic. I'm basically pushing to AT. Sit back down and maintain this for 5 minutes of so. Tough to do but good. THen I go back down the HR ladder. Back to 80% then 75%. Then cool down.

10 bpm is a pretty wide range for a tempo ride but it seems to work well for the entire group. Remember, the two ways to add intensity are cadence and resistance. Since this class is designed to keep a steady, quick cadence, add resistance to increase intensity or HR. If I had a room full of experienced cyclist I would keep the HR range a little tighter for longer but I think this type profile would work well for the guy you described. I've been thanked by roadies and Tri-guys for not doing"crazy" stuff in my class. Unfortunately there's a perception that spin classes are a 1-hour out of control funfest where the instructor tries to see how much pain they can inflict on the students. It's taken a while but I've transitioned that thought process in my class and it feels good.

Good luck and let me know if I can help. Remember, Spinning is bringing the road indoors. Visualize a ride and do it. I think everyone will love it!

[megale3]

Give them some VITAMINS

Visuals -See the road
Intensities - Realistic efforts
Time - let them know what timing is crutial to sucess
Acceleration - there is a need for speed?
Momentum - there is a reason to hold on to what you have?
Inertia - what will carry you through?
Nuances - slight veriations that are easy to follow
Space - give them time to resonate on what you have cued from above.
Jennifer you'll be great! :wink:
Mike 8)

[Jennifer]

Thanks guys!

Mike, could you give me some examples for those? I know they should probably be obvious, but sometimes I need real life examples to get something. :?

[megale3]

Visuals -See the road
Cue if you ride those things that will be obvious that everyone sees from their car.
Intensities - Realistic efforts- Mountains are left for special days and Hills are everyday occurences. Slow cadences and searing lungs are those suffer times when you just want to challenge yourself but not every day.
Time - let them know what timing is crutial to sucess. Time of the big picture and then when time cues as time ticks away on the harder work efforts.
Acceleration - there is a need for speed? outdoor cyclist tend to want to go to the cadence that they ride in no matter how much roll resistance there is -most will be between 80 and 90 RPM's .

Momentum - there is a reason to hold on to what you have? Once you have a good work going, long pauses frustraight and its hard getting back into the groove.
Inertia - what will carry you through? Having the right amount of load and the right cadence .
Nuances - slight veriations that are easy to follow. These are the changes in mental or physical stimulous that are gradual and set up prior to their arrival-Not all of a sudden there is a hill that will take your breath away.
Space - give them time to resonate on what you have cued . Say it clear and let them do their work.
Hope this helps
Mike

[abby_b_fit]

Meg: Awesome Cues!!!

Jen: if my Schedule allows I'll be there too!! You'll be great, no worries my friend. :D

---A