Fifteen years ago in a dimly lit spin studio with six spin bikes, Kevin Wallace, ultra endurance cyclist and all around formidable bike rider led me and several others on a journey with him. He was poetry in motion. His pedal stroke smooth and velvety, every movement on the spin bike a beautiful, supple and fluid motion. Even though we were indoors, Kevin simulated his ride outdoors. He was taking us with him. I will never forget that feeling of authenticity, the feeling that I was riding like a "real rider" even though at the time, I was a chicken shit on an actual bike outside!
As indoor cycling instructors we owe it to our participants to teach them to ride their spin bikes just like "real cyclists" ride their bikes outdoors. Whether we re-create a mountain bike trek, ride in a peloton on the open road, or a crazy commute in the big city, participants in our classes deserve the credibility and authenticity of a realistic bike ride.
Not every ride need be on cobbled pavers of the pro tours. I'll never forget Jill, who took us on a trek through the rainforest, battling humidity, thick greenery, steep ascents and to top it all, leeches!! Jill had hiked this particular trail in the Amazon, but she re-created it for us on a bike!
Interval based rides are what serious cyclists will use to tweak fitness. Want more bang for your workout buck? Intervals are the key. As an example, Chris Carmichael (Lance's coach) uses what he calls "weight loss intervals". 2 minutes at a perceived rate of exertion of 9 and 2 minutes recovery. He uses "attacks" on hills to push riders past their thresholds when they're already tired from the climb itself, leaving opponents in the dust!
All it takes is a little effort, a little bit of time to learn how to use actual cycling principals and apply them to the spin bike.
My participants are more than worth it, aren't yours?
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