1. InSync Cycle Studio Annual Crew Meeting February 12,
2012
2. 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
3. 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
4. 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?
5. 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
6. Teaching ConcernsNote : These are requests that you need to
change, just consider.Each instructors has their on style and I
dont 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.
7. 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
8. Your Thoughts!
9. Functional Threshold Power Functional Threshold HR Field
Test February 12, 2012Modeled from test given by Jennifer Sage at
WSSC & Keep It Real [email protected]
10. 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.
11. 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.
12. FTP Zones From Joe Friels Blog Zone 1 150% of FTP
(neuromuscular power) http://www.joefrielsblog.com/
13. 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 bodys energy systems Without
this initial effort test will produce less than favorable
results.
14. Indoor Field Test Protocol10 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.
15. 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.
