With our new, state-of-the-art Keiser M3 bikes you can, for the first time, harness the power of real-time data to maximize your fitness. Power (displayed in Watts) is a measure of the force you are exerting on the pedals of your bike. It it a much better indicator of how efficient and powerful you are than speed or heart rate. With this knowledge you can establish current baselines from which to
gauge future workouts and intervals. These new bikes give real-time wattage readings as you ride so you have fundamental feedback into your effort level. Combining this knowledge with current heart rate readings can allow you to train at levels specific to your body to give you the best opportunity to reach your goals. Class Details:
This class, led by MPHC’s resident USAT Certified Triathlon coach Anthony Bagnetto will be an hour-long, intense, measured workout that will rely on the data being displayed on your bikes monitor. Each class will have a different focus that will be announced at the beginning of class. Coach Anthony will create these workouts with your goals in mind taking you through days of climbing, sprinting, long steady-state intervals and testing. Obviously, each athlete is different and has different baseline capabilities. This is why the class will work with your unique % of Watts rather than the same numbers for everyone . Through frequent short testing intervals, you will zero in on your FTP (Functional Threshold Power) which will define how many Watts you need to generate during any given interval. But don’t worry about the complexity of these numbers, Coach Anthony will deliver this information very simply and walk you through each step of the process, you only have to spin hard and monitor your screen. The workout and countdowns will be clearly displayed in the front of the class. In addition, of course, there will be great music, excitement and a like-minded community of athletes all working together to push each other. This class can be attended by anyone familiar with or comfortable riding a spin bike. No other knowledge is necessary or required. Since the workout is tailored to the individual, the class is geared towards athletes of ALL LEVELS that are currently in training for either an upcoming triathlon or road race. But it can also be very helpful for those looking to cross train or simply step up their workouts. The effort levels in normal spin classes are totally by “feel” which can be useful at times, but this class aims to quantify that effort and dial in a workout that is much more challenging and helpful. If you are in training, this class can replace any of your early morning or late night rides in Central Park allowing you not to have to deal with weather, pedestrians or gear. Suggested Equipment:
Coach Anthony strongly recommends purchasing a Heart Rate monitor to bring to class. This added layer of information, combined with wattage can give you insights into your body’s effort level that can tell you a great deal about your fitness. These watches can be purchased at most running and cycling stores. If you purchase a POLAR brand HR chest strap, the Keiser M3 bikes will be able to display that information right on the readout of your bike. POLAR is the only brand that will do this. In addition, clip-in bike shoes are recommended though not required. The efficiency and stability gained by clipping into the crank arm will allow you to get alot more Wattage in and a better workout. Water bottle and towel will also be very useful throughout the hour-long session. Hydration will be very important as you continue through the workout. A note pad, or smart phone can be utilized to great effect by keeping track of your efforts during class and for comparison later on. We will be looking at Wattage and HR averages at the end of each interval and using those numbers to build your fitness.
