the game changer · 2017. 5. 29. · the power to conquer climbs • teach it – the next 3...

The Game Changer

Measured Work and Energy on a Spinner®

Accountability Technology Game Changer

Overweight and obese adults using devices were more successful in adhering to

and did better at staying on diet and exercise programs. ~American Heart Associate Study~

©Specialists in Sports Performance 2016 2017

Accountability is a journey of self discovery!

1. KNOW what you want and what you need to do to get what you want!

2. FIND what you’re getting and if you’re doing what it takes!

3. CHANGE what you do to get what you want!

Devices do not make you fit, they make you accountable!

Science-based training makes you fit!

Science of Energy and Work

• Energy is the ability to do work

– Potential or produced

• Stored energy (in)

– Potential, Food Calories, Fuel

• Used energy (out)

– Produced, Exercise, Work(out)

– Transfer of energy from one system to another

About 30% of

caloric needs

Work(out) and Energy(out) can be measured as Power

Science of Work, Energy and Power

• Power is a measure of energy in a given time

• Work (Fd)

• Work Rate (Fd)/time

• Work is measured in Joules (J) & kilojoules (1,000 J)

• A Joule is the work required to generate 1 Watt (W) for 1 sec

• Work rate is measured in Watts (W)

• Watts is the unit of work rate (power, intensity, overload, exercise)

• Kilojoules is the unit of work energy (energy expenditure, calories)


FORCE TORQUE

RESISTANCE

VELOCITY SPEED

CADENCE

Science of Cycling Power

Science of “How Many Calories?” 1 kJ = 1 food calorie to move flywheel

• Smart calories vs gossip calories

– Honest work you do or don’t do

• Accountability to what keeps you fit or fat

• Know, Find, Change

• Work with nutritionist, dietitian, trainer, coach


Science of Fitness

You can CHANGE what you can measure!

Overload, Recovery, Progression

F.I.T.T.

Measure→

(KNOW) ←Monitor

(FIND)


Science of Fitness Training Overload, Recovery, Progression, F.I.T.T.


KNOW FIND CHANGE

60 – 80 RPM

• Muscular system

• Supports fewer strokes

• More force per stroke

• Less sustainable

• HR based on demand of large muscle groups

80 – 110 RPM

• Cardiorespiratory system

• Supports more strokes

• Less force per stroke

• More sustainable

• Watts may be lower

• Heart pumps blood faster

Give a Stationary Bike Some Depth


The Power to Conquer Climbs

• Teach It – The next 3 minutes is about dealing with change. Add some load. If you feel it, it will

change you. Legs slow down a bit to take more forceful strokes to add energy to move flywheel. Hills go up, resistance goes up, see KJs go up. Bear down and power forward. You feel strong. Use how you feel to motivate your performance.

• Ride It – Add resistance that forces RPM to drop and watts go up. Play with load and cadence

that keeps watts increasing to end, yet you can maintain.

KNOW FIND CHANGE


The Power of Repetition

Teach It

• We’re going for repeatable efforts on hilly terrain. Repeating builds fitness, burns

calories and challenges your physical and mental stamina. The goal is to reach the

summit, check in and note how much energy you spent, back off the throttle a bit

and repeat it again, shooting for same or more energy output.

• Use interval or leaderboard. Use kJ or avg. watts from first effort as baseline target

for remaining. Use various movements and RPM ranges to support stamina needed

for repeats.

KNOW FIND CHANGE


The Power of Fast Flats

Teach It

Cadence is a range, not a dial. Begin to introduce new RPM, raising power with a

smooth fast spin and quiet upper body. Hang on and notice how your cadence changes

efficiency and resistance changes strain. It’s cardio vs muscular working hard to drive

the pace, transferring energy to the flywheel.

Ride It

Sustain 80+ RPM range, tweaking load and cadence to keep watts consistent.

KNOW FIND CHANGE


The Power To Endure

• Teach

– There are no gimmicks or devices that can improve your aerobic engine. You simply need to learn to endure. Moving at a moderate tempo. The data lets you know what your body is trying to tell you. Find a sustainable pace and stick with it. Steady on the wheel. Test your skills by throwing in a fluid jump periodically, while keeping RPM steady. There no tricks to mastering this ability, just keep bringing the pedals to life, one stroke at a time.

– Use avg. watts or SPINPower Zone 2, and stay within range

– Flat road

KNOW FIND CHANGE


The Power To Endure

Teach: Race Day TT • Today, push as hard and as far as you can. Enjoy driving power and KJs up. You against you. If

you try to keep up with others, you’ll crack. If you stick to your pace, you’ll discover what works for you, you’ll find ways to deal with the battle one pedal at a time. The feeling makes you want more. This embodies the mind/body to deal with change. To deal with change, you have to change yourself. To stretch this effort longer, you’ve got to just go for it.

• Use avg. watts, KJ or SPINPower Zone 3

KNOW FIND CHANGE


The Power To Achieve

• Teach

– 4 Tabatas of (5x) :30 on/off 5:00 full recovery between

– Option - increase effort with each

– Use KJ, avg. watts or max watts

– Sit one out if fatigued

• Peak Power Values

• KJ Intervals


The Power to Interact and Track

• Tracking

• Software

• Leaderboards

• Apps


Journey of Self Discovery

• You are the engine, measure it directly • Immediate feedback of the power you possess keeps you engaged • Gives a stationary bike some depth by validating true demands of terrain • Understand and truthfully use principles of training • Give meaning to heart rate, RPE & cadence, response, etc • Make informed decisions to what it takes to lose weight and gain fitness • See simple things you can do to get the best out of yourself • Know you’re hitting the target or need to find that extra bit • Provides a phenomenal experience to those hungry for data • Track your fitness changes (strengths, weaknesses, results) • Analyze rides to see patterns, comparisons and personal bests • Interaction with students, nutritionists, therapists, trainers, coaches • Testing lab • FUN


WORLD SPINNING® AND

SPORTS CONDITIONING

CONFERENCE

Thank you for being a part of WSSC Conference 2017.

Please remember to submit a session evaluation.

Your feedback is important to us!

the game changer · 2017. 5. 29. · the power to conquer climbs • teach it – the next 3...

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