- the biomechanics of pedaling with a weighted flywheel and the huge implications it has on training techniques, cadence and pedal stroke
- which techniques are applicable to outdoor riding and which techniques cyclists should sit out
- how to select your gear or hill (resistance) and your cadence to best simulate what you do outside, adhering to the rules of "specificity of training"
- 13 popular movements that all cyclists (and non-cyclists alike) should avoid in IDC classes, and why
- how to increase your climbing skills and strength indoors
- how to improve your endurance and aerobic base
- how to periodize your program using indoor cycling classes
- a comparison of heart rate training zone methodologies and how to choose which one works best for your specific goals
- 13 drills for IDC classes to optimize your technique
- 9 high intensity interval profiles to maximize your performance
- and many more tips on how to make the most of indoor cycling classes!
Jennifer has taken her years of experience as a Spinning Master Instructor and combined it with her years riding outside to produce a simple and concise book on how to take the road inside. She takes the training needs of the outdoor rider and translates them into the dynamics of an indoor cycling class. For those not familiar with some of the training tools and techniques used by cyclists, she provides very straightforward and understandable explanations. Simple enough for the beginner; enough information for the intermediate; but not boring for the advanced rider. Jennifer explains what to look for (and more importantly what to avoid) in a class to ensure a safe ride that can meet all training needs. Written to transition an outdoor rider to an indoor participant, this book is also a must-read for any instructor.Stephen Grady, Vancouver, BCJennifer's ebook is a must-buy guide for roadies wanting to make effective use of Spinning classes in their off-season training. We've all attended those "stereotypical" classes (described in her book) where you perform odd maneuvers such as pedaling backwards in a "hover" position or performing "freezes" to get the burn. Keep it Real shows how indoor classes can be fun and effective preparation for outdoor riding. The book has even inspired me to become a certified Spinning instructor so I can take the class i want by leading one!Mark Newsome, http://ultracyclist.blogspot.comThank you Thank you for your book on indoor cycling. As an avid cyclist and Spinning instructor I feel like I am on an island all alone in trying to get students to Spin properly. The problem is compounded by instructors teaching that the faster you go the better. I just downloaded the book and printed it. As it was printing, I got more excited as the pages rolled off my printer. I can't wait to read the book and apply the principles. And yes, I have been doing things wrong!Alan, Santa Ynez, CAThis is a fantastic resource and I applaud and thank you! I will definitely recommend this to my instructors, and look forward to more goodies in 2009!Teresa
I love your ebook. I read it cover to cover. I hate as you do when instructors try and turn a cycling class into something else....isolations and upper body work on the handlebars.Carol, Chicago
I am almost finished reading your ebook. It is great! I am learning so much, I can't wait to start applying it to my classes.Charlotte, Pennsylvania