"Sensible" Group Cycling: Teaching Indoor Cycle Classes Using Heart Rate Monitors, Part 2

Posted 21 April 2008

In Part 1 of Teaching Indoor Cycle Classes Using Heart Rate Monitors, we focused on the Elementary Method of instruction, which uses heart rate for directional cueing and observation. This is a good starting point applicable to classes where some students wear monitors and others do not.

In Part 2, we will focus on the Anchor Method of instruction that is easily adapted for group cycling. This method requires that each person undergo specific assessments and establish a reference point, or anchor. The anchor point becomes the foundation for determining zones. The instructor then cues the class with specific directions to change heart rate via technique, form, cadence, resistance, and body position. Heart rate becomes the primary focus for the student as they begin to pay more attention to the factors that facilitate responsive changes in heart rate.

Please note: These articles do not suffice for complete instructor training or heart rate study.

Establish the Anchor
Educational organizations and authors including Sally Edwards, Joe Friel, Madd Dogg Athletics, Dr. Carl Foster and Karvonen suggest establishing a reference point. This may be maximum heart rate, threshold heart rate, or a starting heart rate value. Some reference points are determined using old methods such as age-related formulas. Most coaches, including me, believe that assessments provide a more accurate measurement for establishing reference point. They personalize the individual’s data, yet allow them to participate in a group cycling class.

For purposes of this article, maximum heart rate will be assessed as the anchor point. Hats off to Sally Edwards and others in their research and application of using assessments to establish maximum heart rate. Sally truly led the way by challenging the formula, 220 – age = maximum heart rate. She and others have been so passionate that some progressive heart rate monitor manufacturers listened and began designing heart rate monitors that allow an individual to directly input his maximum heart rate into the heart rate monitor. With maximum heart rate correctly installed in the monitor, other calculations such as zones, calories, work effort are more accurately determined.

As a cycling instructor, you need a simple and quick method to assess maximum heart rate. One of my favorite methods is the Easy-Moderate-Hard Assessment. This assessment elevates maximum heart rate using a sub-maximum effort. Follow these steps and calculate your maximum heart rate.

Easy-Moderate-Hard Assessment
Step 1: Warm up by pedaling for 7-10 minutes. Increase and decrease resistance slightly to raise your heart rate. I call this “priming your pump.” Change position by standing on the bike for 15- 30 seconds. Return to a seated position and get comfortable. Imagine a smooth paved road with a slight head wind.

Step 2: Observe and record your heart rate as you perform the following assessment. The assessment is divided into three stages: easy, moderate, hard. Each stage lasts for 3 minutes and you should sustain the heart rate during the 3 minutes. If you cannot sustain the heart rate at a particular effort, then you have overestimated your “rate of effort” and should back off at least 5 beats per minute. Identify each stage based on your breathing effort, using a rating scale of 1 to 10. A rating of 8, 9, or 10 is an extreme effort. You do not need to experience 8, 9, or 10. Use the Breathing Effort Chart to assist you in evaluating your effort. Fill in the chart and calculate your maximum heart rate. Use Cindy’s example to guide you through the calculations.

Helpful Hints for Calculation

For most fit people, the moderate effort is the most accurate assessment.
For “new to fitness” exercisers, use the easy and moderate assessment.
For elite athletes, the moderate and hard efforts a re more helpful.
When comparing the calculations, the results are usually within 5-10 beats. Average the results or take the two most similar values.

Remember the calculation is an estimated maximum heart rate derived from a field test. It is a great starting place, but additional testing is helpful to more accurately determine your maximum heart rate.

From Anchor to Zones
For the purpose of indoor cycle classes, four zones are practical. Use your maximum heart rate value and calculate the four zones. Each student should calculate his zones according to his maximum heart rate. Zones provide the framework for instruction and class design.

Teach with Zones
Now, each student has identified his or her zones. You should not teach by asking students to go to a specific number. For example, asking students to go to 150 beats per minute is impractical. For a student with a maximum heart rate of 180 bpm, 150 bpm would be in Zone 3, an intense workout. But for a student whose maximum heart rate is 200 bpm, 150 bpm would be a comfortable middle of Zone 2 workout. Therefore, the instructor should ask the class to go to the bottom, middle, or top of a zone. For example, “Let’s elevate heart rate to mid Zone 2.” In this example, all students are working at a similar intensity level, Zone 2. The instructor is not using a specific beats per minute number. Throughout the class, direct the students to specific zones for warm-up, work, recovery, and intervals. Teach using heart rate as the primary cue. Increasing and decreasing resistance, changing body positions, and technique cues will be the secondary cues that tell the students how to accomplish heart rate.

How to Get Started
Teaching cycle classes using a heart rate monitor is exciting. Students escalate their fitness and training when instructors properly incorporate classes with heart rate. Here are helpful hints on how to get started.

1. Encourage students to wear heart rate monitors. Heart rate is only applicable if you can see the beats per minute.

2. Set a class time to administer the Easy-Moderate-Hard Sub-Maximum Assessment. Invite people who wear heart rate monitors, as you can only assess those who are wearing monitors.

3. After the sub-maximum assessment, ask each student to calculate their zones and memorize the bottom and top numbers of Zones 1, 2, 3, 4. Write down their zone numbers and keep them for easy access. Do this in class.

4. As the instructor, design your class with heart rate before you arrive.

5. Instruct the class by using a specific cue, “Let’s warm-up to the top of Zone 1.” Carry heart rate cueing throughout the class.

6. Encourage students to control their intensity by monitoring with their heart rate monitor. For example, “if you need to modify, decrease your heart rate by 3 – 5 beats. Look at your monitor and match this to your personal goals.”

7. Keep encouraging students to adopt heart rate technology. It is the safest, most effective feedback they can use before, during, and after class.

What’s Your Next Step?
Keep reading and learning more about heart rate through books, the web, and from those who use heart rate as a training method. Attend a seminar or certification on how to use a heart rate monitor. Talk to other instructors who use heart rate monitors for teaching. Embrace heart rate in all phases of your personal training. Track and record your progress, feelings, and impressions as you incorporate and train using your heart rate monitor. Use your knowledge of heart rate to take you to a new level of fitness and escalate your teaching skills.

Dr. Alinda Perrine is a nationally-recognized fitness authority, author, presenter and master trainer. Since completing her 2001 cross-country bike tour, Alinda has made heart rate training an integral part of her own fitness endeavors as well as her work as a professional coach and personal trainer. She has completed numerous marathons and endurance cycling races, and shares her expertise in coaching others with her ZoneX™ method of sensible heart rate training. In 2005, she coached a Mt. Kiliminjaro Climbing Team using heart rate training to prepare for the high-altitude climb. She co-authored the Timex Heart Rate Monitor Book and has trained other personal trainers at more than 400 fitness facilities and resorts nationwide. She and husband Bobby operate Free Spirit Adventures, a cycling shop and bike tour business based in Greenbriar County, West Virginia.

Click here to check out the NuMetrex line of heart rate monitoring fitness apparel.

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