I finally broke out of my slump this morning with an awesome ride. I met my friend who's training for IM Florida at 5:15am and we were off. I have forgotten how beautiful it is to ride this time of the day. The traffic is low, the heat and humidity had not yet crept in and there was no wind. Another good thing about right now is that the sun comes up way early so you get more daylight.
This morning was fun! I had no reason to ride except the fact that I love doing it. Unlike my friend who is knee-deep in his rather intense training schedule, I just rode. Don't get me wrong, his endurance is alot better than mine right now simply because of volume, and lack of on my part, but I loved it. I felt good physically but I really felt good mentally. After WSSC, I felt energized to start logging more miles and that's just what I'm doing. I will say that the timing is a little because my family is out on summer break and things have settled down. No more baseball and softball, but, I made a decision to make time to ride no matter what.
So there, I am going to "Just Ride". No training schedules. No set training sessions, no nothing. Just me and my bike! Don't get me wrong, there is a place for strict training and stuff and I've done that, but I have decided just to do recreational rides this season. My friends from Miami are coming up to Nashville to do the "Jack and Back" MS 150. That is the extent of events I'll be training for this summer. So, get on your bike and ride. If you are like me and love riding, don't let anything stand in the way of you doing this. It doesn't even have to be cycling, if there is something you really want to do, do it. What's stopping you? More on this later.
Saturday, June 13, 2009
Friday, June 12, 2009
Great Ride Yesterday
I created a ride yesterday based on some of the core movements within the Spinning Program and I thought I would share it with you. It's a very simple profile but I think it turned out good. The goal was to create a High Intensity ride that would certainly challenge you but at the same time allow those that weren't quite ready for Higher Intensity to still hang on. Here's how it went.
It was a loop ride. We did two loops. The first was a bit longer than the second but the goal was to take note and observe the first loop so that when it was time for the second loop, we could really challenge ourselves. It was an interval ride but they intervals were rather long in nature. Here goes. BTW, I think this is the first profile I've ever posted on here, not sure why, just never have.
5:00 Warm-up
5:00 (continued warm-up) "Bridging the Gap" These were basically a continuation of the warm up but I also used this time to work on fast cadence drills. I called it Bridging the Gap because outdoors, you really do have to do these to get back on the wheel in front of you if you fall back. The fact that I explained that to them and had them visual this went over really well. It gave the class something to "picture". These are also called spin-ups and fast cadence drills. They were :30 seconds in length and were instructed to pedal up to 110rpms or even higher without sacrificing form. High cadence, low Resistance. I coached proper pedal stroke, leg speed, good upper body form (no bouncing) etc. HR was still going up. Target 75% of LT.
5:00 Transitions-Some call them jumps but these were longer in nature. Started out with :30 seconds then went to :15 seconds in and out of the saddle. The focus was on smooth transitions from seated to standing and controlled intensity. Target HR-80% LT.
5:00 Seated Flat. I called it "Hammering on the Flat" I knew that after a little higher intensity that some would recover and that was OK. I encouraged them to maintain the intensity on the flat, IE Hammering. I think this is one of the hardest things to do in a class because it takes a lot of mental toughness to maintain a higher intensity for more than a minute or two, for some that is. The HR goal was still 80-85% LT.
5:00 Seated Climb-We transitioned onto a hill and really started working on resistance and slower cadence. I asked them to really challenge their legs and to raise that intensity a little. I also let them know that the hill was going to get a little steeper and to get ready mentally. We worked on good climbing position and breathing techniques getting ready for the steep part.
5:00 Standing Climb-I gave them an option to remain seated if they needed to and some did, but I really wanted to see them increase the intensity and push over the top of this mountain. I asked them to raise the intensity higher than they've had it all ride. This was the toughest part of the hill. They responded well and we made it over the top. We took 3 minutes to recover and flush our legs to prepare for the next loop.
As I said earlier, the next loop is exactly the same except the segments were shorter in duration. I did ask them to look back over the first loop and think of anything they would do differently. Did they go out too hard, not hard enough? How was their form? Do you think you could have challenged yourself a little more? Then I encouraged them to make necessary changes.
Overall, I think the class was good. It definitely challenged me. I haven't trained intensity much at all this year but I really liked it. Let me know what you think.
It was a loop ride. We did two loops. The first was a bit longer than the second but the goal was to take note and observe the first loop so that when it was time for the second loop, we could really challenge ourselves. It was an interval ride but they intervals were rather long in nature. Here goes. BTW, I think this is the first profile I've ever posted on here, not sure why, just never have.
5:00 Warm-up
5:00 (continued warm-up) "Bridging the Gap" These were basically a continuation of the warm up but I also used this time to work on fast cadence drills. I called it Bridging the Gap because outdoors, you really do have to do these to get back on the wheel in front of you if you fall back. The fact that I explained that to them and had them visual this went over really well. It gave the class something to "picture". These are also called spin-ups and fast cadence drills. They were :30 seconds in length and were instructed to pedal up to 110rpms or even higher without sacrificing form. High cadence, low Resistance. I coached proper pedal stroke, leg speed, good upper body form (no bouncing) etc. HR was still going up. Target 75% of LT.
5:00 Transitions-Some call them jumps but these were longer in nature. Started out with :30 seconds then went to :15 seconds in and out of the saddle. The focus was on smooth transitions from seated to standing and controlled intensity. Target HR-80% LT.
5:00 Seated Flat. I called it "Hammering on the Flat" I knew that after a little higher intensity that some would recover and that was OK. I encouraged them to maintain the intensity on the flat, IE Hammering. I think this is one of the hardest things to do in a class because it takes a lot of mental toughness to maintain a higher intensity for more than a minute or two, for some that is. The HR goal was still 80-85% LT.
5:00 Seated Climb-We transitioned onto a hill and really started working on resistance and slower cadence. I asked them to really challenge their legs and to raise that intensity a little. I also let them know that the hill was going to get a little steeper and to get ready mentally. We worked on good climbing position and breathing techniques getting ready for the steep part.
5:00 Standing Climb-I gave them an option to remain seated if they needed to and some did, but I really wanted to see them increase the intensity and push over the top of this mountain. I asked them to raise the intensity higher than they've had it all ride. This was the toughest part of the hill. They responded well and we made it over the top. We took 3 minutes to recover and flush our legs to prepare for the next loop.
As I said earlier, the next loop is exactly the same except the segments were shorter in duration. I did ask them to look back over the first loop and think of anything they would do differently. Did they go out too hard, not hard enough? How was their form? Do you think you could have challenged yourself a little more? Then I encouraged them to make necessary changes.
Overall, I think the class was good. It definitely challenged me. I haven't trained intensity much at all this year but I really liked it. Let me know what you think.
Tuesday, May 19, 2009
What is Going On?
Wow! I can't believe it's been over a month since I've written. But, I'll tell you, this has been one of the busiest months of my life. Work transition, kids school and sports, life, they all have been in full swing. I'll share a few of the highlights with you.
As far as cycling goes, it's non-existant. I am almost embarrassed to say that I've only ridden my bike 2 times in the last 8 weeks. I am still, however, teaching spin class so at least I'm getting in a little training. The two times I rode my bike were eventful to say the least. The firt ride after about 5 weeks of not riding was a blast. The weather was perfect that day. The goal was to get in miles, time on the bike as well as lots of climbing in preperation for the big event, 3 State 3 Mountain Challenge the following weekend. Mission accomplished. We climbed Lookout Mountain on 3 different sides and got in a little over 5 hours on the bike. After that ride, pollen out in full force by the way, I started getting some pretty bad congestion in my head, sore throat, etc. Yep, I was getting sick. Well, with the big day coming in a few days, I really couldn't back out. I had 7-10 friends doing this ride and I couldn't let them down. My goal was just to ride the 100 miles, have fun, and finish the ride when I felt like it. I was going to take it easy. Well, as we were preparing for the ride that morning the skies looked scary. The good news is that it didn't start raining until all 2,000 cyclist took off but the bad news is that it literally flooded for the first hour of the ride. The temp was about 65 deg, so going up the mountain wasn't that bad. The rain was horrible, it was raining harder than I've ever experienced on a bike. The misery started as I started the decent. The rain felt like little ice pellets hitting me in the face. I didn't have a rain jacket, all I had was arm warmers. I really didn't think it was going to rain that hard for that long. Note to self: If there is a chance of rain, take a rain jacket. Did I mention I was sick and felt like crap? Long story long, when we got to the bottom of the mountian, everyone was stopping to kind of regroup. As we sat there waiting on the rain to slack up a little and for it to quit lighting, we (tons on people) started shivvering uncontrollably. It was miserable. Of course I couldn't be the one to whine, but I was so cooperative when several people were asking the shortest route back. Yep, we DNF'd (Did Not Finish) the ride. A couple friends actually called for a ride home. It was that bad, but another friend and I turned back and went back over the mountain. Overall we still got in 45 miles for the day but were really disappointed that we couldn't finish the ride. As we started back over the mountain the rain slacked off and we obviously warmed up as we climbed but we both agreed that we made a good decision to live to fight another day. A. We are not getting paid to do this and B. Did I mention I was sick?
Baseball and softball are winding down. This is the last week! Whooo Hoooo!! It's been a fun season but it is so tiring. We are at the ballpark almost every night except Wed's and Sunday's. Nicholas' team is doing soo well. They have only lost 1 game all year and he is contributing every game. I am so proud of him. Noel's team on the other had had only won one game until last week. But, they've won two straight. They are on a roll baby! She is awesome as she loves to play and is having fun doing it. BTW, she made cheerleader last week.
Hope you didn't get too bored with the updates but I thought I would give you some good excuses for being awol! Lastley, I'm going to WSSC, (World Spinning and Sports Conference) in Miami in a couple weeks. I am pretty excited about this opportunity to gain even more experience and grow as a Spinning Instructor. To be honest, I need the break to recharge my batteries. With everyting going on, I've gotten a little burned out lately. I hope it hasn't shown in my classes but I'm not nieve enough to know that it could happen. Hope not though. Please feel free to leave your comments. I would love to hear from you and see what you think!
As far as cycling goes, it's non-existant. I am almost embarrassed to say that I've only ridden my bike 2 times in the last 8 weeks. I am still, however, teaching spin class so at least I'm getting in a little training. The two times I rode my bike were eventful to say the least. The firt ride after about 5 weeks of not riding was a blast. The weather was perfect that day. The goal was to get in miles, time on the bike as well as lots of climbing in preperation for the big event, 3 State 3 Mountain Challenge the following weekend. Mission accomplished. We climbed Lookout Mountain on 3 different sides and got in a little over 5 hours on the bike. After that ride, pollen out in full force by the way, I started getting some pretty bad congestion in my head, sore throat, etc. Yep, I was getting sick. Well, with the big day coming in a few days, I really couldn't back out. I had 7-10 friends doing this ride and I couldn't let them down. My goal was just to ride the 100 miles, have fun, and finish the ride when I felt like it. I was going to take it easy. Well, as we were preparing for the ride that morning the skies looked scary. The good news is that it didn't start raining until all 2,000 cyclist took off but the bad news is that it literally flooded for the first hour of the ride. The temp was about 65 deg, so going up the mountain wasn't that bad. The rain was horrible, it was raining harder than I've ever experienced on a bike. The misery started as I started the decent. The rain felt like little ice pellets hitting me in the face. I didn't have a rain jacket, all I had was arm warmers. I really didn't think it was going to rain that hard for that long. Note to self: If there is a chance of rain, take a rain jacket. Did I mention I was sick and felt like crap? Long story long, when we got to the bottom of the mountian, everyone was stopping to kind of regroup. As we sat there waiting on the rain to slack up a little and for it to quit lighting, we (tons on people) started shivvering uncontrollably. It was miserable. Of course I couldn't be the one to whine, but I was so cooperative when several people were asking the shortest route back. Yep, we DNF'd (Did Not Finish) the ride. A couple friends actually called for a ride home. It was that bad, but another friend and I turned back and went back over the mountain. Overall we still got in 45 miles for the day but were really disappointed that we couldn't finish the ride. As we started back over the mountain the rain slacked off and we obviously warmed up as we climbed but we both agreed that we made a good decision to live to fight another day. A. We are not getting paid to do this and B. Did I mention I was sick?
Baseball and softball are winding down. This is the last week! Whooo Hoooo!! It's been a fun season but it is so tiring. We are at the ballpark almost every night except Wed's and Sunday's. Nicholas' team is doing soo well. They have only lost 1 game all year and he is contributing every game. I am so proud of him. Noel's team on the other had had only won one game until last week. But, they've won two straight. They are on a roll baby! She is awesome as she loves to play and is having fun doing it. BTW, she made cheerleader last week.
Hope you didn't get too bored with the updates but I thought I would give you some good excuses for being awol! Lastley, I'm going to WSSC, (World Spinning and Sports Conference) in Miami in a couple weeks. I am pretty excited about this opportunity to gain even more experience and grow as a Spinning Instructor. To be honest, I need the break to recharge my batteries. With everyting going on, I've gotten a little burned out lately. I hope it hasn't shown in my classes but I'm not nieve enough to know that it could happen. Hope not though. Please feel free to leave your comments. I would love to hear from you and see what you think!
Saturday, April 11, 2009
Shifting Priorities
What's up fella's? It seems like a year or so since I've written about cycling stuff. That's because I haven't ridden my bike in a whole month. This weekend makes 4 weeks since my last ride. What happened? How can that be?
Well, both my kids, Noel 10, and Nicholas 8 started softball and baseball respectively. With two different teams and two practice and game schedules, it is hard to fit in any extra time on the road. Oh, I also have a wife, have a social life, teach spin class, have a job, go to church, and just started P90X. Here I am making excuses again. The truth be known, I have shifted my priorities to something a whole lot more important. I am not only coaching and helping them grow as little people, I am having fun doing it. See, in the past, I use to stress about when I was going to fit in a bike ride. I would do all the kid and family activities but in the back of mmy mind I was always stressing to see when I could ride. Did it ever cause conflict, uhh, somewhat but not noticable. So, when I fins that perfect balance, weighted heavily towards family, I'll do it.
There will be plenty time for riding bikes, but everyday I neglect or fail to capilalize on time with my kids, I miss out. It's gone, never to be again.
Well, both my kids, Noel 10, and Nicholas 8 started softball and baseball respectively. With two different teams and two practice and game schedules, it is hard to fit in any extra time on the road. Oh, I also have a wife, have a social life, teach spin class, have a job, go to church, and just started P90X. Here I am making excuses again. The truth be known, I have shifted my priorities to something a whole lot more important. I am not only coaching and helping them grow as little people, I am having fun doing it. See, in the past, I use to stress about when I was going to fit in a bike ride. I would do all the kid and family activities but in the back of mmy mind I was always stressing to see when I could ride. Did it ever cause conflict, uhh, somewhat but not noticable. So, when I fins that perfect balance, weighted heavily towards family, I'll do it.
There will be plenty time for riding bikes, but everyday I neglect or fail to capilalize on time with my kids, I miss out. It's gone, never to be again.
Thursday, April 2, 2009
The Question Behind the Question
Just read this little book called The Question Behind the Question by John G. Miller on the flight home last night. Little did I know that I would be tested right off the bat in Spin class this morning. Our Spin room is really nice with a great sound system and a nice big fan which makes it pretty loud in there, especially with all the bikes spinning and the music and fan roaring. The room is shaped like a diamond with the instructor on a raised platform in the point of the diamond. There's a lower level and another raised level in the back of the room, nice huh? I think so. Well, I've rarely ever had a problem with the sound system because I can normally figure things out before class starts. Not too difficult, just hook your iPod up and adjust the sound a little. Not today. Oh, and did I mention that my flight arrived in Chattanooga around 11:30 last night so I didn't get in bed until 12:30 or so.
I show up for class after getting about 4 hours of sleep feeling pretty good about things and very glad to be back. I do NOT like getting subs but I'm really thankful that Misty filled in for me. Anyway, enough rambling, I showed up this morning as usual, about 30 minutes early, to find the microphone not working. I have taught without a microphone but it's been a long time. In fact, I was just bragging to myself how good we have it at our gym because the microphone always work. But, the few times early on in the life of the gym, when the mic didn't work, it was horrible. Our spin room is not designed for teaching without a mic. The speakers are in front of the instructor making it really hard to hear without one. I couldn't get it to work no matter how long I played with it. I tried everything only to find that nothing worked. So, I had a choice to make. How was I going to respond, especially after just reading the QBQ.
The QBQ is a little short read about personal accountability. Something I feel is lacking in our country right now. It's not my fault! I often find myself, and don't think I'm that uncommon in doing so, pointing the finger at someone else, or at least asking the wrong questions. I bet you're asking, "what are the wrong questions", or "what do you mean". Well that's precisely what the QBQ book is all about. When we are faced with situations, are we asking correct or incorrect questions. I had a choice to make this morning, was I going to ask the correct or incorrect questions? Here's what an incorrect question consists of: It begins with "Why" or "When" or "Who". It also contains "They", "Them", "We", or "You". The correct question or correct response in most every circumstance involves sentences that begin with words like "What" or "How" and contain the word "I". Can you see where I'm going with this.
This morning, I had a choice to make. Was I going to blame the mic not working on someone else? Don't laugh. Don't think I haven't before. I've found myself asking things like "Who left the mic on and drained the batteries?" I've also probably (have) said, "Why doesn't this mic work? They just don't know how to use this system". Notice the words in these questions. Do these questions sound familiar to you? I hope not but can honestly say that I find myself asking those type questions sometimes, rarely, but sometimes. haha! But, this morning was different. I found myself asking questions like "What can I do to fix the problem" or "How am I going to teach the class today without a mic" See the difference in the wording? I was taking personal accountability for the mic, even though I wasn't totally responsible for it not working. It is, however, my class and I had to teach. It really felt good not pointing fingers or blaming others. Have you ever experienced anything like this? Have you really ever even considered this? Am I the only one? The correct questions or QBQ's focus on action! It felt good to ask those questions. The result was a very positive atmosphere that worked out just fine. You know what I did? After trying for 30 minutes to get the mic to work without success, I turned one of the bikes on the front row around and taught from there. The front row is in front of the speakers, not behind like the instructors bike, which allowed me to hear how loud the music was and make adjustments as necessary. I was able to keep the music just low enough for us to hear it really well but allow them to hear me at the same time. The mic will get fixed. I could have let it spoil the whole class by placing blame and creating a negative atmosphere but I didn't. The class turned out great in my opinion. If anyone thinks differently that was there, please let me know.
So, give it a try. First of all, what kind of questions are you asking? Take a look at the way you are responding to different circumstances tomorrow. They could be at work with co-workers and managers, at home with your family or wherever you might be, notice what your questions look like. Do they begin with "Why", "When", or "Who" and contain "They", "Them", or "We"? Try to change them to "What" or "How" and contain "I" and remember they always focus on action! Good luck!
I show up for class after getting about 4 hours of sleep feeling pretty good about things and very glad to be back. I do NOT like getting subs but I'm really thankful that Misty filled in for me. Anyway, enough rambling, I showed up this morning as usual, about 30 minutes early, to find the microphone not working. I have taught without a microphone but it's been a long time. In fact, I was just bragging to myself how good we have it at our gym because the microphone always work. But, the few times early on in the life of the gym, when the mic didn't work, it was horrible. Our spin room is not designed for teaching without a mic. The speakers are in front of the instructor making it really hard to hear without one. I couldn't get it to work no matter how long I played with it. I tried everything only to find that nothing worked. So, I had a choice to make. How was I going to respond, especially after just reading the QBQ.
The QBQ is a little short read about personal accountability. Something I feel is lacking in our country right now. It's not my fault! I often find myself, and don't think I'm that uncommon in doing so, pointing the finger at someone else, or at least asking the wrong questions. I bet you're asking, "what are the wrong questions", or "what do you mean". Well that's precisely what the QBQ book is all about. When we are faced with situations, are we asking correct or incorrect questions. I had a choice to make this morning, was I going to ask the correct or incorrect questions? Here's what an incorrect question consists of: It begins with "Why" or "When" or "Who". It also contains "They", "Them", "We", or "You". The correct question or correct response in most every circumstance involves sentences that begin with words like "What" or "How" and contain the word "I". Can you see where I'm going with this.
This morning, I had a choice to make. Was I going to blame the mic not working on someone else? Don't laugh. Don't think I haven't before. I've found myself asking things like "Who left the mic on and drained the batteries?" I've also probably (have) said, "Why doesn't this mic work? They just don't know how to use this system". Notice the words in these questions. Do these questions sound familiar to you? I hope not but can honestly say that I find myself asking those type questions sometimes, rarely, but sometimes. haha! But, this morning was different. I found myself asking questions like "What can I do to fix the problem" or "How am I going to teach the class today without a mic" See the difference in the wording? I was taking personal accountability for the mic, even though I wasn't totally responsible for it not working. It is, however, my class and I had to teach. It really felt good not pointing fingers or blaming others. Have you ever experienced anything like this? Have you really ever even considered this? Am I the only one? The correct questions or QBQ's focus on action! It felt good to ask those questions. The result was a very positive atmosphere that worked out just fine. You know what I did? After trying for 30 minutes to get the mic to work without success, I turned one of the bikes on the front row around and taught from there. The front row is in front of the speakers, not behind like the instructors bike, which allowed me to hear how loud the music was and make adjustments as necessary. I was able to keep the music just low enough for us to hear it really well but allow them to hear me at the same time. The mic will get fixed. I could have let it spoil the whole class by placing blame and creating a negative atmosphere but I didn't. The class turned out great in my opinion. If anyone thinks differently that was there, please let me know.
So, give it a try. First of all, what kind of questions are you asking? Take a look at the way you are responding to different circumstances tomorrow. They could be at work with co-workers and managers, at home with your family or wherever you might be, notice what your questions look like. Do they begin with "Why", "When", or "Who" and contain "They", "Them", or "We"? Try to change them to "What" or "How" and contain "I" and remember they always focus on action! Good luck!
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