David - How do manage the transition from classes where instructors are only teaching intervals to more endurance, or recovery rides, without a backlash from "bored" participants?

Here is a thought: Stretch out the intervals until they become so long that they are no longer intervals. Ie: Rolling hills first few at 45 seconds up 45 seconds down, the 45 up 30 down, then 60 up 30 down, then 90 up 30 or 60 down. Just keep this up over a period of weeks or months with several different movements. You will find that you have gone to something other than intervals and the class will not even be aware of what they have progressed to. Incidentally when I take them on a down I keep them at either road or road plus a little for the resistance so there are no inactive recoveries till the class ends.

I understand the concept of periodization. Its tough to implement with classes that are made up of the core spinners who are there all the time (that's 2/3 of my class) + a continuous flow of more transient spinners (i.e. revolving group of newbies / drop ins / inconsistent spinners).  What I find that works is giving continuous variety from class to class. On interval days we'll do sprints, hard hills or hard flats with short recovery intervals in between. On endurance days, we'll do more continuous climbs or more continuous flats without the high intensity. Some of my classes are one continuous climb with varied levels of steepness, a continuous flat getting to the base of a climb and hitting the climb immediately after. Or I'll do more drill oriented invervals of cadence speed or resistence. I don't build in "recovery" classes into my schedule, but I tell the class my two / three classes a week should represent your higher intensity classes. I recommend that they cross train on the treadmill or elliptical for long cardio [LSD] without the high peaks of intensity that they get in my spin classes. I also recommend they insert resistence training and core strengthening exercises thru the week as well.

My class seems to like the fact that they never really know what they'll get each class - they love the variety - its never perceived as boring. With the change in variety, comes a continuous variety of music. This combo of variety seems to work well (at least for my classes). Incidentally, I haven't been Madd Dog certified so perhaps I'm not interpreting the Spinning terminology properly. I am an endurance cyclist and a long course triathlete though, so I think I have a reasonable understanding of the mechanics of training for run, bike and swim. I'm interested in hearing your feedback on this. Thanks for providing this forum.

There is a lot of interesting discussion about this topic at www.indoorcycleinstructor.com/.../ici-podcast-64-master-instructor-janet-toussaint-on-how-to-sell-endurance-training-to-your-class

Dave...we are doing a periodization program at our club.  It started about 4 weeks ago.  We did cardio, not raising mhr% passed 80%.  We are entering anaerobic period with mhr% between 75% -85% with lots of hills.  The goal is to create the aerobic base to support the more strenuous anaerobic pace.  Ultimately to get to racing mode where we race for 60 minutes at no lower than 80% mhr%...all hills and heart rates well above normal.  I think its great and it has kept me coming back...

I have a class format of all the Energy Zones that my class seems to like.  My regular class is Monday evenings and this is the only class that I do the "specialized" training in.  I also teach every other Saturday morning and they just like the intervals.  My classes are 1 hour long so I can vary the Zone we're concentrating on.  For example, if my class is Endurance focused, I will do 15-20 minutes of Endurance, break it up with sprints for various times (15 sec, 20 sec, 30 sec, 20 sec, 15 sec) and get back to Endurance.  I also take classes at my gym and no one, I repeat, no one explains the Spinning concepts to the members.  But I do.....they really enjoy learning.  I've been told over and over again that someone didn't understand why they were taking the class, just that they enjoyed it.  And they thank me for the explainations and tell me they focus on things I've taught them in other classes!  I came into the fitness arena later in life, at 45 years old, and do enjoy teaching my classes just what it is they're doing for themselves.  I also think that the music used in any class format is very important.  I try to match my music to the Zone we're concentrating on.  Visualization during a "boring" ride helps.  My classes are usually themed so my visuals go with my theme.  With that said, I think I'll do my "energy Zone" sample class next week!

Periodization is NOT possible unless: you are not the only one who do it; the week programme is adapted like that for a same timetable you will have a periodization.

I teach at differents time and differents facilities; I have riders that just come to my classes other who do mine as other. I have a periodization plan during the year the problem normelly on the same week I teach the same profile so if I have people who do all my classes I have to control them to be sure the do not overtrain. So know your population.

Too much interval, THAT IS A FACT ! There are so many way to teach an endurance ride, an endurance ride is enjoyable and will bring your riders more than a hardcore ride. Teach 3 or 50% endurance, 2 or 40% strenght and 1 or 10% interval that is a good ratio.

A class is never boring unless you the instructor are bored !

Last night I walked into my class and said, "Those of you who take my class regularly expect....We're not doing that tonight.  We're doing something different."  My regulars cheered the change and it left the door open for different types of classes going forward.  If anyone complains you can just say, "Well, it was this once class and it's important to use variety to challenge you and to keep you interested.  Just give it a chance to see if it works for you."

Yes, education is important. Tell the class participants benefits and necessities of Endurance. May I also suggest that you take baby steps? For example

- Teach an interval class, but let the seated flat recovery go on a little longer than usual.

- If you're climbing, start with a seated climb at 75% MHR for a few minutes before adding resistance.

- For jumps, have the class participants do 8-10 jumps and then come to a seated flat until their heart rate goes down 10 beats before doing the next set of jumps. (If they aren't using HR monitors, give them a task like counting 80 pedal strokes or taking 5 belly breaths and letting the air out as slowly as possible before doing the next set of jumps).

- If they're in a seated flat, go around the room and chat with the members one by one. If they past the talk test (not breathy), encourage them to continue. If they're breathy, suggest lower resistance as you're talking one-to-one.

Once the members get the idea of working aerobically or moderately, you can work in more Endurance rides.

Also, if it's about boredom...

- I've read excerpts from Lance Armstrong's book.

- I've told them stories about challenges I've faced.

- I've told the participants, "We're a team, so let's go around the room, one-by-one, and tell your name and one thing about yourself." Then you can say that we know each other better and are in it together. I've sometimes used that to make it a class experience, "Folks, Angie just told us she was new to Spinning. Can you offer her a little energy, a little encouragement, or a wooHOO at some point during the ride?"

It's all about education, encouragement, and empowerment.