Indoor Cycling Workout Blog – Cycle Moles -

The other day in our Cycle Moles Camp while doing indoor cycling training, we were talking about heart rate recovery and what it means for over all heart health. But before we get to that discussion, let’s think a minute about our heart.

I help lots of people get in shape through building lean muscle and getting cardio fit. Many of us workout to train a specific part of our body – we want lean muscular arms, a firmer hiney, and six-pack abs, right? We want strength and endurance to do the activities we love.

But many of us forget to look on the inside at the most important muscle of all: your heart. It is an amazing machine and unlike any of the muscles we see in the mirror, it never gets a break. Your heart keeps going and going, day and night.

Your heart does the important job of delivering oxygen rich blood to your body and sending the oxygen depleted blood to your lungs to get replenished. As you exercise, your heart exercises too by working harder to meet the demands of your body.

Now, let’s get back to that question about heart rate recovery.

One of the simplest measuring sticks of heart health is how quickly your heart rate falls in one minute after peak exercise (another good measuring stick is resting heart rate – look for a blog post on that next week).

The healthier your heart, the faster your heart rate will fall.

How to find your 1 minute heart rate recovery:
**Only do exercise that is approved by your doctor**
This is easiest if you are wearing a heart rate monitor. If you do not have one, take a 15 second count of your pulse with your index finger to your wrist or carotid artery in your neck – then multiply this 15 second heart rate count by 4 to get your Beats Per Minute (BPM). Do not measure your pulse with your thumb as it has its own beat.

We’ll use the method from the Heart Zones(tm) Training Manual.

Step 1 Find (A) Your Peak Heart Rate:  Do any vigorous and acceptable physical movement that raises heart rate for 1 minute. Measure your heart rate (in beats per minute) at the end of your exercise interval. This is like when we do a Zone 4 interval in Cycle Moles indoor cycling. Or you can do some fast moving high knee stepping and/or jumping jacks.

Step 2 Find (B) Your 1 Minute Heart Rate:   Immediately assume a comfortable position for the next 1 minute rest. Measure the final heart rate number (B) at the end of this 1 minute rest.

Step 3 Find (C) Your Recovery Heart Rate:  Subtract (B) the 1 minute recovery heart rate from your peak heart rate (A) to calculate your recover heart rate.

(A) – (B) = (C)

Peak Exercise Heart Rate (A) = ____________
-subract your -

1 Minute Heart Rate (B) = _____________

equals
Recovery Heart Rate (C) =  ______________

Now, you have your Recovery Heart Rate, what does it mean?

According to the Heart Zones(tm) manual, your Recovery Heart Rate (in box “C” above) is rated for fitness:

• <10 = extreme caution
• 11-20 = Low
• 21-40 = Good
• 41-50 = Excellent
• 50 = Fit Athlete

It is a good idea to consult a doctor if your heart rate recovery is below 10 BPM.

The way to improve heart rate recovery is through interval training.  Depending on your goals and your fitness level, the types of intervals and intensity of training will vary.
This is precisely the kind of work we do in the Cycle Moles Training Camps with indoor cycling (spinning). We have different levels of intensity for spinning based on your fitness levels.  And we always start with a Heart Rate Threshold Assessment so that we can create your heart rate training zones.  

Heart rate threshold is unique for each person. No one subscribes any more to “220 minus your age” (which, by the way, I read that method was actually created on an airplane ride by 2 cardiologists trying to create a cause and effect relationship between data they had on their patients – it was never meant to be set as a standard). Your heart rate threshold will vary with your level of fitness. And that, my friends, is a whole ‘nother blog post to come.

Committed to your Good Health,

Robin Robertson
Cycle Moles CEM (Chief Executive Mole)

Cycling 101

Thanks to our Cycle Moles “Cycling 101” group who braved the elements with the iffy weather  (and learned that fenders are a beloved thing for a reason) and conquered their fears of riding in a group!

Our riding clinic was held outdoor at Lake Samish.  The loop around the lake is about 7 miles with moderate terrain – a little of everything:  rolling hills, flats, a moderate climb, a steep short climb, and gentle incline & decline.

Check out the “Kick Stand Trick” at the end of the Blog…

We started with a tire check and – not surprisingly – pretty much everyone’s tires were low.    Even if they were filled the previous weekend!  Tubes lose air and really need to be checked every couple of days.  If you are only riding on the weekends, then always check your tire pressure before you ride.  Why?  This will help improve your bike’s handling performance, help prevent flats, and make your tires wear longer.

My Floor Pump Advice:  Spend the $50 or so to buy a floor pump with a gauge.  And make it simple by purchasing the kind of pump that has a universal head and can fit both Presta and Schrader valve stems without having to change anything on the pump head.

We also had a helmet check – You helmet should fit low across your forehead and the straps should be snug just under your earlobes.  The chin strap also needs snug but comfortable so you can easily move while riding.

No flappy straps! I always like to wrap up the ends of the straps so they are not blowing around in the wind, tickling my neck, or slapping me in the face.

During our Pre-Ride we talked about riding basics and safety.  We would stay in single file, maintaining the distance (we started at about 4 feet), feathering your brakes (not grabbing your brakes) when you need to slow down, riding in a straight line within 2 feet of the fogline, hand signals (and what they mean), and calling out for “car back”.

The First Lap we rode at about 10-12 miles per hour.  This clinic was about skills, not speed.  We stopped a couple of times to regroup and answer any questions.  The two coaches (me and Thierry) kept an eye out for anyone who was struggling or needed additional help.

During the 2^nd Lap Pre-Ride, we practiced paceline with my choo-choo train drill (no bikes).   Here is the drill (again, no bikes, this is on your feet):  we all lined up like a train (front to back) and we practiced moving forward at a steady pace while the engine changed.  The engine that was coming off the front didn’t just stop moving, but drifted to the back to become the caboose.  The idea was that each new engine pulled the train at the same speed as the last engine.   Everyone had the chance to become the engine – and got the idea of a paceline.  While it is tempting to gas it when you get to the front, that is not going to help the rest of the train because you might just leave them behind.

The Second Lap we practiced paceline.  We did it as a big group and then split up into 2 smaller groups – talk about seeing incredible improvement!  Already all riders were more comfortable with themselves and most could keep the distance at about 3 feet (not 4).  The pedaling was pretty consistent and everyone liked the chance of being the engine.

It was a great day and every single person left with new information and skills to use on the road.  Awesome!

The Kick Stand Tip: If you need to lean your bike against a curb or log, here is how to make it stand on it’s own. Put your non-drive train side of the bike (the side without the gears) against the curb. Rotate the pedal on that side so it is at “9 O’clock” or parallel to the ground but pointing at your rear tire, not your front. Then you can use the pedal on the log or curb to balance your bike.

4/12/13
A Back Story:  Leadville a Whim, Overtraining, and Resting Heart Rate

This post is a back-story about Overtraining – and it was so profound to me that I wanted to share it with you.  I never thought it could happen to me.  I’m smarter than that, right?  (WRONG!!!)  Scroll to the bottom for more info about how to find your resting heart rate.

It starts with a story about how I got into the Leadville 100 Mt. Bike Race and what happened in my training.  If you want to see how the story ends, go back to posts in October 2011.

It started with a Movie.

What could I do for my upcoming 50^th birthday that would be significant?  That would make a difference to me, to others, and help me feel like I am still vital and that reaching 50 is not like falling off the cliff to becoming old and decrepid.

One night I was watching the Leadville 100 Mt. Bike Race movie from 2009 – the one where the weather was brutally bad, with stories of people getting hypothermia, cut from the race at time check points, and the race starts at 10,000 feet going up to 13,000 feet.  I drank a glass of wine while watching the movie and I think the wine led to my questionable judgment about thinking it was a good idea to attempt this race.

Then it was a Whim.

Why Not?  How hard could it be? (now THAT phrase has gotten me into many predicaments that I’ll tell you about later).  I am pretty much a 50 mile rider – that is a good amount for me on a long day.  And I’ll do the occasional century ride.  My training rides are generally 20 – 45 miles.  I follow the Cycle Moles training programs and have an excellent base.  I knew I’d have to ramp it up, but how hard could it be?

To better my chances at being chosen in the entry lottery (so I thought, don’t know if it did anything really), I sweetened my application with the pledge that I would collect donations for the Alzheimer Foundation in honor of my dad who had the disease and passed away 25 years ago.  (Which, by the way, we raised over $2700 – thanks to all who contributed!!)

Then, I got in.

GEEZ, what was I thinking? A 100 mile mountain bike race that starts at 10,000 feet and I live at sea level.  HMMM.

I read lots of advice for endurance event training, acclimating to elevation, and put together my training plan.  In February (the race was in August) I began to train in earnest.  Of course I used our Cycle Moles indoor training as a big part of my base – but had to add many more miles to that.

Then I Got Sick

In March I was hit with a nasty cold that just didn’t seem to go away (in hindsight, I bet this had a lot to do with not getting the right nutrition and enough sleep).  In April I was diagnosed with walking pneumonia.  All of my training was backed off.  My training plan was in ruins.

And of course, being my own coach, I did things to myself that I would NEVER suggest to anyone else.  Once I was feeling better I ramped up my training volume to try to catch up to where I should be.  (This was a big mistake)

Then I hit the Overtraining Wall of Doom

By the end of June I couldn’t even complete a 60 mile mountain bike race because I was utterly exhausted and hit the overtraining wall.  I was toast.  I never wanted to see my bike again.  I was discouraged.  But stubborn enough not to give up and smart enough to turn to a friend/coach who helped me revamp my plan with the goal of just finishing the Leadville 100.

She said to me “well, if you are not going to ride fast, you’ll be riding a long time.”  OK, that stung a little, but it was the truth of my fitness.  I just wanted desperately to finish, and finish in 12 hours or less.  My training began anew.

To read the rest of the story, scroll back to October 2011.

ABOUT REST AND OVERTRAINING:

1. SLEEP IS UNDERRATED– GET MORE.  If you are adding to your training, get more sleep.  Physiologic improvements – muscle repair and regeneration – happen when you sleep. You can’t be rested, productive, healthy, and energetic without enough sleep.
2. REST –BUILD IT IN TO YOUR TRAINING PLAN.  Just like sleep on the micro level, you need to build in rest periods in the macro level of your training plan.  This is called periodization…another blog post entirely.  Our Cycle Moles spinning programs all include rest/recovery periods in the training plan.
3. KNOW YOUR HEART RATE – if you haven’t ever done a heart rate assessment to know your training zones, do it. DO NOT rely on those charts that say 220 BPM – your age.  These are NOT accurate for you – your heart rate is unique and not comparable to anyone else.
   • There are many different ways to find your Heart Rate Training Zones and I’ll dedicate a future blog about several ways to assess your heart rate.
   • If you don’t have a heart rate monitor, buy one and start wearing it.  Take note of your heart rates as you exercise.  I have always found the Polar brand to be dependable and syncs with most indoor cardio equipment.  When cycling, I use the Polar bike computer Cs200cad because it shows me my heart rate plus all the other important stuff like speed, cadence, and mileage.
4. MEASURE YOUR RESTING HEART RATE – This is easy to find out and is a great indicator of several things:  In general, the lower your resting heart rate, the better physical shape you are in.
   • If you haven’t been exercising regularly, you may see a drop in your resting heart rate – this is a good thing because it means you heart is working less hard and pumping more blood with each beat.
   • If you are an athlete and know your consistent resting heart rate and see it increase by 5 beats or so it can mean your body is not recovering adequately from your training load and you may be heading toward overtraining.
   • An elevated resting heart rate can also just mean that you are sick and your body is working hard at fighting off infection.  This is your body’s way of telling you that enough is enough!  Listen to your body and back off on your training intensity until your resting rate returns to normal.

FIND YOUR RESTING HEART RATE: You’ll need a clock, watch, or timer with a second hand.  To start, take your resting heart rate 4 days in a row to make sure you are getting consistent readings.

1. After your alarm goes off – stay in bed – and let the panic feeling of alarm going off pass.  Your resting heart rate is best measured before you get out of bed.
2. Find your pulse using your index and middle fingers (not your thumb) on your radial artery in your wrist or your carotid artery in your neck.
3. Take a 15 second count of your pulse.  Multiply it by 4 to get your heart rate in beats per minute (BPM).
4. For example, if you count 13 beats in 15 seconds: 13 X 4 = 52 beats per minute (BPM).  If you are physically fit, your resting heartrate may be in the
5. Write down your BPM with the date.  
6. Measure once per month and write it down.  If you are just starting a fitness program (like Cycle Moles) and haven’t been doing aerobic training, you should see an improvement in your resting heart rate.  This is excellent!  If you are already fit, this is a good way to keep your training in check.

NOW – what is normal?

Most research says that physically fit individuals will have a resting heart rate from 40-60 beats per minute.  For those who are overweight or inactive, your resting rate may be 60-100 beats per minute.  Wouldn’t it be great to help your heart to work more efficiently and less hard?  You CAN do this by adding aerobic interval exercise to your training and there are MANY ways to do this.  I’ll write more on this later too.

*Exercise, medicines, food, and daily activities all affect your heart rate.  If you are taking medications that affect your heart rate, check with your doctor about what it may mean for your resting heart rate.

July 9, 2012

Subject:  I don’t have time to exercise

I have heard it too many times.

“I Don’t Have Time To Exercise”

It’s a bunch of BS.

Let’s see.  Last time I checked, there are 24 hours in the day.

You spend 8 hours sleeping.

You spend 8 hours working.

There is still another 8 hours to do a whole bunch of other stuff.

Make it a priority.

If it is important and a priority to you, you’ll make the time to do it.

It really is that simple.

Here’s a story….

A friend of mine is the busiest person I know.  He works 8-10 hours each day 5 days per week plus 4 hours on Saturdays.  He practices his french horn daily for 1 – 2 hours and plays for two semi-professional groups.  He volunteers time to no less than a dozen organizations and is on the board of directors of a few.  He spends time with his wife, kids, family and friends.  AND HE EXERCISES AT LEAST 5 DAYS PER WEEK.

He’s something over 50 years old is trim and in good shape because he works at it. And frankly, exercise is what keeps his head and body in the game.  Without it, he is grouchy and feels like crap.  I know because I am married to him.

Now if this guy can find time to exercise, you can too.

Now don’t give me the excuse that travel gets in your way.

It is easy to pack exercise clothes and at a minimum go for a walk.

There is usually a hotel gym or, better yet, a local gym nearby.

Make it part of your business or vacation lifestyle.  Get up early and exercise before the rest of your lazy compatriots.  Start your day with an accomplishment.

Schedule It.  Start with 2 days per week.

If you haven’t been exercising regularly, start with 2 days per week.  Put it on your schedule: pick the 2 days and the time. Don’t let other things get in the way.

Once you have done that for a month, add day #3.  Do that for the next month.

Ultimately you want 150 minutes of exercise per week at a minimum. 

 Exercising is the BEST THING you can do for yourself.  

If you don’t have your health, you can’t do everything else.

Now, no more excuses.  Just go do it.

If you want some inspiration against poor odds of success…check out this video.

6/12/12

Living Life to the Fullest

Remember back to high school graduation….it may be WAAAAYYY back for some of us (J) and the whole world was open for opportunity.  We were young, we were ready to go out in the world, we could do everything and and we knew everything.  Well, at least we thought we did.

I had the honor of attending my son’s baccalaureate last night as he prepares to graduate from high school in a matter of days.

The theme was “make it matter”.  Two of the speakers really struck home with me and I wanted to share it with you.

THE FIRST SPEAKER was an Alumni of BHS who talked about her experience volunteering in Kenya and how she noticed a little girl sitting by herself while the others were playing.  She went to the girl and found that she had a high fever and was able to take her home and got permission to give her an ibuprophen .  This village doesn’t normally have such medications, but her visiting volunteer group carried some basic first aid supplies.  The next morning the little girl’s fever had broken and it looked like she would be fine.

The young woman telling this story said that she was struck by two things:

1)      We (in the USA) are incredibly privileged to not even have to think about basic needs and luxuries such as availability of ibuprophen or aspirin.  Not to mention availability of food and shelter.

2)      Even more than our privilege, is that her small act of seeking out the girl made a huge difference (potentially life and death) to this girl and her family…and to herself.

Her point from this story was this:  It is rare in life that we have a decision that will change everything – but more so that it is the culmination of small, thoughtful decisions and acts along the way that bring us to become the people we are.

From this moment in Kenya, she had decided that she will pursue a career in a medical profession so that she can continue to help those who are less fortunate.

THE SECOND SPEAKER was a beloved teacher at BHS (Mr. Michael) who focused on getting the most out of life.  He implored the students to make each day count, make it matter.  Sure, it is easy to kick back and let the marketers sell us the glamour life, but he challenged the students to think for themselves, to get out and do, to take (calculated) risks, to really think about how the small actions they take can matter to themselves and to others along the journey of their lives.

His point was this:  Hop out of bed early and take advantage of each day.  Do your best.  Think of others.  Make your life matter to your family, friends, community, and to yourself.

 Attending my son’s graduation events reminds me of that incredible feeling of hope and opportunity that I had on my own high school graduation.  There have been many choices along my own path that have lead me to where I am now.  I’ll tell you that owning and operating a tennis & health club was NOT EVEN on my list when graduating from high school.  But opportunity has brought me here and I’d rather be nowhere else.

There are THREE things that I took away from these two speakers that have helped re-inspire me:

1)      Small acts of kindness  add up in your life and make big differences in others.

2)      Do something meaningful – whether it is once per year, monthly, weekly, or daily.  Broaden your life by reaching out to others.    

3)      Think about, and then act on, how to make your own life more meaningful.

MAKE IT MATTER!

I’m a fan of the Free Hugs campaign. Such a simple yet profound and revolutionary idea — offer free hugs to strangers and change their lives in small ways. I love it.

http://www.youtube.com/watch?v=vr3x_RRJdd4

Committed to your Good Health,

Robin