February Instructor meeting and FTP Tets

1. InSync Cycle Studio
Annual Crew Meeting
February 12, 2012

4. 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

5. 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

6. Marketing - Retention &
New Business
• Living Social / Groupon (LS coming soon)
• InSync Coupon to companies
• Private Parties / Charity Events
• Facebook – Announce your classes, give
profiles, list music, get riders to post to
Facebook.....
• Instructor Business cards – Rewards?

7. 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

8. Teaching Concerns
Note : These are requests that you need to change, just consider.
Each instructors has their on style and I don’t 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.

9. 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

10. Your Thoughts!

11. Functional Threshold Power
Functional Threshold HR
Field Test
February 12, 2012
Modeled from test given by Jennifer Sage at WSSC &
“Keep It Real”
jennifer@vivatravels.com

12. 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 person's 'Maximal Steady State' of
continuous exercise.
• If LT is exceeded, fatigue will ensue much soonerr.

13. 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.

14. FTP Zones
From Joe Friel’s Blog
• Zone 1 <55% (active recovery)
• Zone 2 56-75% of FTP (endurance)
• Zone 3 76-90% of FTP (tempo)
• Zone 4 91-105% of FTP (lactate threshold)
• Zone 5 106-120% of FTP (VO2max)
• Zone 6 121-150% of FTP (anaerobic capacity)
• Zone 7 >150% of FTP (neuromuscular power)
http://www.joefrielsblog.com/

15. 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 body’s energy systems
• Without this initial effort test will produce less than
favorable results.

16. Indoor Field Test Protocol
•10 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 20
minutes.
• Start stopwatch after 1-min.
• DO NOT sprint into the effort,
• STEADY STATE effort.
• 80-100 rpm.

17. 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 environment
if possible.