I want to bring up all this talk about endurance in one space because I am particularly fascinated by my own body?s adaptations as I train for a tri. I am registered for Indonesia?s Bintan Triathlon, www.bintantriathlon.com, if you are curious and will race on Saturday, May 21st. I?m doing an Olympic Distance - 1.5km swim, 40km bike, 10km run (sorry - you?ll have to convert. . . I?ve been overseas too long). I will be 46 mid April - I?m not pursuing much in the way of athletic competition . . . just engagement in a full and challenging lifestyle.
I very much welcome dialogue on this from Master Instructors for Spinning®, athletes, coaches and the general population of Spinning® instructors and enthusiasts, mainly because I think there are a lot of avenues to walk down in this vast notion of endurance training, from physiology, to coaching, to athlete psychie, to music for both mood and cadence in a Spinning® class as well as technique. Its a hot topic because there are a variety of perceptions regarding the notion of ?endurance? itself, including the general gym membership who might not get the significance of doing light to moderate exercise for 40 minutes (the argument being not only - ?the shorter the time the higher the intensity? but also, ?if I want low energy workout, I?ll do it on the treadmill in the cardio room.?)
In this multi part blog, I would like to discuss each of these aspects (physiology, coaching, athlete psychie, music choice, technique and more as others pop up). For the purpose of the following blogs in the coming days, we?ll honor the Spinning® parameters for EEZ, endurance riding. These include: 65 - 75% up to 80% MHR, resistance is light to moderate, cadence is 80 - 110rpm and it should constitute 60 to 70% of your overall training across the week and across the year.
For the time being, I leave you with this direct link into Spinning.com so that you can see the basic understanding that Spinning® offers. www.spinning.com/.../Endurance_Energy_Zone.pdf
Please know that two things need to be known about you or the clients you serve. First you should wear a heart rate monitor. If you are coaching or being coached to find 75% of your MHR how will you know what your heart rate is? You can?t guess, and I would like to suggest that you can?t (and shouldn?t) find your pulse at your neck while exercising. You?re likely to count the beat of the music and it isn?t good to put this external pressure on your arteries while exercising. Secondly, if you?ve never figured out what your numbers are, how will you know that you are working too hard or not hard enough to be compliant with the 75% MHR according to the plan of the class or your training goals?
You can use the perceived rate of exertion chart, or you can roughly estimate that you?re not needing more oxygen (ie: working too hard) because you can continuously hum while you work out) but these things are not very scientific. They are great in conjunction with the use of a heart rate monitor.
Ultimately, one of the biggest challenges for the Spinning® instructor is that the clients don?t wear HRMs. Without them we?re only left with cadence and a vague notion of ?light to moderate? on the resistance knob. Another perplexing thing is that if the HR remains 65%-75%, up to 80% depending on the fitness level of the rider, what is wrong with getting out of the saddle? Isn?t it still endurance riding if the HR parameters are adhered to? Let me know your thoughts and we?ll tackle that when we get to it.
In All this Talk about Endurance: 2 - physiology, I will delve into the physiological point of endurance training and discuss some of the benefits. I understand that it isn?t an easy sell to the base of your non-athletic gym population. Even tougher if you don?t have the vocabulary to defend it and if you don?t totally buy into it.
I am not an exercise physiologist and I am hardly an athlete. I research this stuff and try it out on my own ?person? (as my grandmother would say) because I am curious. I do know that when I work out HARD, in any sport, I always hurt myself and usually stop all together. I have observed that endurance training has kept me in for the long haul and the applications to my practice of Spinning® and from my practice of Spinning® has been nothing short of palpable, and as I share my insights, I welcome dialogue along the way.
For now I leave you with a thought.
When you think across your life, if there has been a time when you?ve ?endured? something . . . has it been easy? To endure is to persist, much like the tortoise, because the hare never made it. . .
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