1 00:00:00,760 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,160 --> 00:00:13,600 Speaker 1: I am Tom Holland, and this is Fitness Disrupted how 3 00:00:13,680 --> 00:00:22,119 Speaker 1: to maximize your indoor cycling workout. Now, indoor cycling has 4 00:00:22,200 --> 00:00:27,400 Speaker 1: never been more popular than it is today, in huge 5 00:00:27,440 --> 00:00:33,600 Speaker 1: part thanks to one company that just totally totally disrupted 6 00:00:33,600 --> 00:00:39,199 Speaker 1: the industry. And it's it's so interesting to watch from 7 00:00:39,280 --> 00:00:42,559 Speaker 1: someone like myself who has been doing this for such 8 00:00:42,600 --> 00:00:47,400 Speaker 1: a long time and started off teaching decades ago, decades ago, 9 00:00:48,080 --> 00:00:52,320 Speaker 1: and to now have so many people doing it at 10 00:00:52,360 --> 00:00:57,120 Speaker 1: home is awesome. It's also comical, as I've talked about 11 00:00:57,160 --> 00:01:03,080 Speaker 1: in prior shows, because for so many years what the 12 00:01:03,200 --> 00:01:08,160 Speaker 1: fear of bulk kept people not only off bites themselves 13 00:01:09,360 --> 00:01:14,800 Speaker 1: out of classes at the gym, but definitely kept them 14 00:01:14,800 --> 00:01:19,280 Speaker 1: from buying an expensive bike no less and doing it 15 00:01:19,319 --> 00:01:22,040 Speaker 1: at home. But that's all changed, and a huge part 16 00:01:22,080 --> 00:01:24,280 Speaker 1: of what changed that as well is not only the 17 00:01:24,360 --> 00:01:26,959 Speaker 1: company in and of itself and now many companies that 18 00:01:27,000 --> 00:01:32,399 Speaker 1: have followed suit, but the pandemic. I mean, this perfect 19 00:01:32,480 --> 00:01:37,319 Speaker 1: storm for not just indoor cycling, but fitness in general 20 00:01:37,360 --> 00:01:41,640 Speaker 1: and home fitness in general. I've been preaching about home 21 00:01:41,680 --> 00:01:47,480 Speaker 1: workouts and shorter workouts forever and it took a pandemic 22 00:01:49,080 --> 00:01:53,080 Speaker 1: to force people to see that, and indoor cycling is 23 00:01:53,120 --> 00:01:55,840 Speaker 1: a huge part of that. So that's today's show. And 24 00:01:56,560 --> 00:02:01,920 Speaker 1: I have a incredible amount of experience in all aspects 25 00:02:01,920 --> 00:02:07,320 Speaker 1: of indoor cycling from again starting teaching many years ago 26 00:02:07,440 --> 00:02:10,120 Speaker 1: a Crunch that was the first gym, and then I 27 00:02:10,160 --> 00:02:15,520 Speaker 1: taught it Reebok and Equinox and oh New York Sports 28 00:02:15,520 --> 00:02:19,000 Speaker 1: Clubs and just Y M c a s Greenwich and 29 00:02:19,600 --> 00:02:22,720 Speaker 1: all over all over So taught for so many years 30 00:02:22,760 --> 00:02:27,760 Speaker 1: and loved it because I also have a passion for music. 31 00:02:28,080 --> 00:02:30,639 Speaker 1: Was a drummer, amm a drummer, still play, but a 32 00:02:30,720 --> 00:02:33,760 Speaker 1: huge passion for music. And so when you take that 33 00:02:34,160 --> 00:02:38,160 Speaker 1: music and actually time and tempo, and you know, take 34 00:02:38,240 --> 00:02:41,040 Speaker 1: that in addition to your love for fitness that I have, 35 00:02:41,760 --> 00:02:44,560 Speaker 1: and you put those two together, it's just awesome. It's awesome. 36 00:02:44,560 --> 00:02:47,440 Speaker 1: It's like a concert. You get to make these playlists 37 00:02:48,080 --> 00:02:50,520 Speaker 1: and teach and get in front of a group of people, 38 00:02:50,560 --> 00:02:52,960 Speaker 1: which truly frightening for a lot of people as well, 39 00:02:53,400 --> 00:02:56,000 Speaker 1: but it's also amazing when you do it in person. 40 00:02:56,440 --> 00:02:59,280 Speaker 1: So I did that for so many years and then 41 00:02:59,320 --> 00:03:02,320 Speaker 1: went on to work on fitness apps and do that 42 00:03:02,400 --> 00:03:06,800 Speaker 1: as well. And after I did the teaching for so 43 00:03:06,880 --> 00:03:09,920 Speaker 1: many years, then I taught the teachers, went around for 44 00:03:10,160 --> 00:03:14,679 Speaker 1: town Sports International and taught content, taught different programs to 45 00:03:14,760 --> 00:03:19,959 Speaker 1: group cycling instructors. One funny story was doomed from the outset. 46 00:03:20,560 --> 00:03:24,240 Speaker 1: I mean even to think that that I tried to 47 00:03:24,240 --> 00:03:26,160 Speaker 1: do it, you know, I was just I was doing 48 00:03:26,200 --> 00:03:28,920 Speaker 1: what I was hired to do. But it was essentially 49 00:03:29,680 --> 00:03:31,680 Speaker 1: the opposite of an interval workout. So was a steady 50 00:03:31,760 --> 00:03:39,000 Speaker 1: state indoor cycling workout, which if you're a triathlete you understand. 51 00:03:39,120 --> 00:03:41,360 Speaker 1: So in other words, steady state you're not doing intervals, 52 00:03:41,400 --> 00:03:43,320 Speaker 1: you're not really doing much, You're just you're getting up 53 00:03:43,320 --> 00:03:47,440 Speaker 1: to like sixties. Yeah, it was about your maximum, all right, 54 00:03:47,440 --> 00:03:50,160 Speaker 1: and you're pretty much spending the entire class there. You're 55 00:03:50,200 --> 00:03:54,440 Speaker 1: working on your you know, endurance capabilities. And again if 56 00:03:54,480 --> 00:03:56,600 Speaker 1: you're if you're someone who's training for something, you do 57 00:03:56,720 --> 00:04:00,320 Speaker 1: that a lot. And the intervals are less free quent. 58 00:04:01,560 --> 00:04:04,480 Speaker 1: But that's not going to go over well in the 59 00:04:04,560 --> 00:04:09,320 Speaker 1: gym format, in the class format, not a chance. I 60 00:04:09,400 --> 00:04:11,520 Speaker 1: still should do that, and I'll talk about that. But 61 00:04:11,880 --> 00:04:14,920 Speaker 1: that was an interesting time when I went around the 62 00:04:14,960 --> 00:04:19,160 Speaker 1: Northeast teaching that to two different instructors, and then today 63 00:04:19,200 --> 00:04:21,919 Speaker 1: even as we speak, I am, you know, involved in 64 00:04:22,080 --> 00:04:25,200 Speaker 1: numerous lawsuits as a fitness expert, and one is about 65 00:04:25,200 --> 00:04:30,600 Speaker 1: group cycling as well. So from teaching to working on 66 00:04:30,680 --> 00:04:34,799 Speaker 1: fitness apps, to teaching the teachers, to being a fitness 67 00:04:34,880 --> 00:04:38,240 Speaker 1: expert in lawsuits as far as group cycling is concerned, 68 00:04:38,680 --> 00:04:41,919 Speaker 1: and as an athlete, and that's a huge part of 69 00:04:41,920 --> 00:04:43,960 Speaker 1: it too. I even talk about like, yes, I'm an 70 00:04:43,960 --> 00:04:48,400 Speaker 1: experiment of one, but you know, I want to be 71 00:04:48,400 --> 00:04:50,520 Speaker 1: able to talk about what I know about and to 72 00:04:50,600 --> 00:04:53,679 Speaker 1: experience it and to continue even at fifty one, getting 73 00:04:53,720 --> 00:04:56,600 Speaker 1: ready to do my next ironment. So I've spent many 74 00:04:56,600 --> 00:05:00,160 Speaker 1: many hours in my pain cave as they call all 75 00:05:00,200 --> 00:05:05,120 Speaker 1: it on every type of indoor bike, every type of 76 00:05:05,120 --> 00:05:07,720 Speaker 1: indoor bike. And let me say that for those of 77 00:05:07,760 --> 00:05:12,640 Speaker 1: you listening who are true hardcore triathletes cyclists, you're gonna 78 00:05:12,640 --> 00:05:15,159 Speaker 1: get something out of this show. But but this is 79 00:05:15,160 --> 00:05:18,520 Speaker 1: not really geared towards you. It's geared towards those people 80 00:05:18,800 --> 00:05:21,799 Speaker 1: who are most likely doing indoor cycling for the first 81 00:05:21,839 --> 00:05:24,680 Speaker 1: time or they've been doing it for a certain amount 82 00:05:24,720 --> 00:05:27,680 Speaker 1: of time. But still aren't seeing the results or maybe 83 00:05:27,839 --> 00:05:31,840 Speaker 1: most likely not doing it completely right. So that's generally 84 00:05:32,200 --> 00:05:35,159 Speaker 1: who this show is geared towards. But still every everyone 85 00:05:35,160 --> 00:05:36,480 Speaker 1: will get something out of it. But I just wanted 86 00:05:36,480 --> 00:05:38,760 Speaker 1: to qualify that because a lot of what I talk about, 87 00:05:39,040 --> 00:05:43,360 Speaker 1: those hardcore triathletes cyclists will already know. But it doesn't 88 00:05:43,360 --> 00:05:45,800 Speaker 1: mean you can't learn, because we often do what we 89 00:05:45,839 --> 00:05:47,280 Speaker 1: want to do and what we like to do. So 90 00:05:47,560 --> 00:05:51,000 Speaker 1: it's always great to hear it from someone else and 91 00:05:51,040 --> 00:05:54,080 Speaker 1: to hear it again, and you always learned something as well. 92 00:05:54,120 --> 00:05:56,840 Speaker 1: All right, So to talk all about how to get 93 00:05:56,839 --> 00:06:02,040 Speaker 1: the most out of your indoor cycling workout? Phenomenal form 94 00:06:02,080 --> 00:06:06,919 Speaker 1: of exercise, more popular than ever before, but like so 95 00:06:07,000 --> 00:06:11,760 Speaker 1: much in fitness, there's a lot that is not done correctly. 96 00:06:12,760 --> 00:06:15,120 Speaker 1: There are a lot of myths out there that continue, 97 00:06:15,440 --> 00:06:17,320 Speaker 1: so we'll talk about those. All right, quick break, we'll 98 00:06:17,360 --> 00:06:30,520 Speaker 1: be right back. All right, how do you maximize your 99 00:06:30,600 --> 00:06:36,880 Speaker 1: indoor cycling workout? Now? Why do we need to maximize? 100 00:06:36,920 --> 00:06:40,160 Speaker 1: What is this all about? Well, there's basically three points 101 00:06:40,480 --> 00:06:43,320 Speaker 1: when we talk about indoor cycling. If you took a 102 00:06:43,360 --> 00:06:46,520 Speaker 1: bike and you put it down in your basement and 103 00:06:46,600 --> 00:06:50,880 Speaker 1: just said go that's not gonna work, although that's what 104 00:06:51,560 --> 00:06:55,000 Speaker 1: many of us try, athletes who are older and cyclists, 105 00:06:55,640 --> 00:06:57,400 Speaker 1: that's what we did back in the day. That's why 106 00:06:57,440 --> 00:07:01,240 Speaker 1: they called it the pain cave. It was not only physical, 107 00:07:01,600 --> 00:07:04,400 Speaker 1: but it was mental, and it was more mental. And 108 00:07:04,440 --> 00:07:08,160 Speaker 1: those of you who are my age or older, you 109 00:07:08,240 --> 00:07:10,800 Speaker 1: know what I'm talking about. You know, back in the day, 110 00:07:11,160 --> 00:07:14,560 Speaker 1: you would do a five six seven hour indoor cycling 111 00:07:14,560 --> 00:07:17,280 Speaker 1: workout and if you didn't have a TV. And this 112 00:07:17,360 --> 00:07:22,120 Speaker 1: is back when TVs were you know, in one place. Uh, 113 00:07:22,200 --> 00:07:27,200 Speaker 1: it was torture mentally. And now it's so different. And 114 00:07:27,480 --> 00:07:29,880 Speaker 1: I'm going to talk about that. I'm gonna talk about 115 00:07:29,920 --> 00:07:33,600 Speaker 1: how different it is and how much you have available 116 00:07:33,640 --> 00:07:38,240 Speaker 1: to you to maximize your workout. But you also have 117 00:07:38,280 --> 00:07:43,080 Speaker 1: to start the right way. Okay, But the three points 118 00:07:43,120 --> 00:07:47,360 Speaker 1: I want to highlight is, like everything else in fitness, 119 00:07:47,400 --> 00:07:49,880 Speaker 1: first and foremost, most people want to disassociate, right. You 120 00:07:49,880 --> 00:07:52,040 Speaker 1: want to think about anything other than what you're doing. 121 00:07:53,560 --> 00:07:55,440 Speaker 1: You know, That's why people listen to music when they run. 122 00:07:55,960 --> 00:07:59,040 Speaker 1: And now there's so many different ways to disassociate in 123 00:07:59,080 --> 00:08:02,400 Speaker 1: the comfort of your own home, all right, So to disassociate, 124 00:08:02,440 --> 00:08:04,520 Speaker 1: to not just go oh my god, I'm riding a bike. 125 00:08:05,200 --> 00:08:07,800 Speaker 1: You want to think about other things. And that goes 126 00:08:07,840 --> 00:08:11,040 Speaker 1: to number two. Because you want to have fun. It 127 00:08:11,120 --> 00:08:13,920 Speaker 1: has to be fun. I mean, it sounds so crazy 128 00:08:13,920 --> 00:08:15,840 Speaker 1: coming out of my mouth, but at the end of 129 00:08:15,840 --> 00:08:17,480 Speaker 1: the day, that's what it's all about. If you don't 130 00:08:17,560 --> 00:08:22,120 Speaker 1: enjoy it, you're not going to do it. And having 131 00:08:22,160 --> 00:08:26,120 Speaker 1: that content in your home, having these super engaging instructors, 132 00:08:26,120 --> 00:08:28,040 Speaker 1: if that's what you're gonna do, I'm gonna give you 133 00:08:28,120 --> 00:08:32,079 Speaker 1: all the different ways, but that's what that company did. 134 00:08:32,559 --> 00:08:35,000 Speaker 1: They brought the instructor what I used to do in 135 00:08:35,000 --> 00:08:37,920 Speaker 1: the gyms. They brought that into the privacy of your 136 00:08:37,960 --> 00:08:42,520 Speaker 1: own home in a unique and really fun way. And 137 00:08:42,520 --> 00:08:47,440 Speaker 1: then the third component, and they are not mutually exclusive. 138 00:08:47,440 --> 00:08:49,559 Speaker 1: In other words, you can have fun and you can 139 00:08:49,559 --> 00:08:55,760 Speaker 1: do number three maximize your workout. Maximize your workout. And 140 00:08:55,760 --> 00:08:58,840 Speaker 1: then it's something I've talked about for years. Their coaches 141 00:08:59,520 --> 00:09:01,480 Speaker 1: that say, you know, if you're having fun, you're not 142 00:09:01,520 --> 00:09:08,599 Speaker 1: working hard enough. Absolute garbage, such an easy, simplistic and 143 00:09:08,600 --> 00:09:13,319 Speaker 1: an incorrect coaching philosophy that goes back so far and 144 00:09:13,520 --> 00:09:18,880 Speaker 1: it's just completely false. So you want to disassociate to 145 00:09:19,000 --> 00:09:21,200 Speaker 1: some degree or or a major degree, depending on who 146 00:09:21,240 --> 00:09:23,480 Speaker 1: you are and what your goals are. You want to 147 00:09:23,520 --> 00:09:25,520 Speaker 1: have fun and you want to get the most out 148 00:09:25,559 --> 00:09:30,959 Speaker 1: of it, and whether that's weight loss, performance, stress reduction, 149 00:09:31,360 --> 00:09:34,120 Speaker 1: you're gonna get all those, as I always say, but 150 00:09:34,320 --> 00:09:39,560 Speaker 1: many people, most people have one primary reason they're doing it. Okay, 151 00:09:39,600 --> 00:09:41,400 Speaker 1: but that's what we're talking about here, and that's the 152 00:09:41,480 --> 00:09:45,079 Speaker 1: goal of today's show is to help give you all 153 00:09:45,120 --> 00:09:49,800 Speaker 1: those ways to disassociate, to have fun and to maximize 154 00:09:49,800 --> 00:09:55,400 Speaker 1: your workout. Okay, So first and foremost, bike fit. Bike fit. Now, 155 00:09:55,480 --> 00:09:57,240 Speaker 1: this is a big problem. And this is kind of 156 00:09:57,240 --> 00:09:59,880 Speaker 1: goes to the lawsuits I'm involved with when it comes 157 00:09:59,880 --> 00:10:04,920 Speaker 1: to indoor cycling. Is when you take a class, it's 158 00:10:04,960 --> 00:10:06,240 Speaker 1: not what the way it used to be when I 159 00:10:06,280 --> 00:10:10,760 Speaker 1: talked when I taught, you sat in front of the class, 160 00:10:11,000 --> 00:10:14,080 Speaker 1: the class walked in, and you said, who is cycling 161 00:10:14,080 --> 00:10:16,880 Speaker 1: for the first time, who needs help setting up the bike? 162 00:10:17,320 --> 00:10:21,839 Speaker 1: Who has any issues they need to address or need 163 00:10:21,920 --> 00:10:24,320 Speaker 1: me to help them with, in other words, knee problems, whatever. 164 00:10:25,000 --> 00:10:28,480 Speaker 1: Then you went through the bike. This is the break, 165 00:10:29,360 --> 00:10:33,320 Speaker 1: this is the resistance. And a great instructor, I would say, 166 00:10:33,400 --> 00:10:36,720 Speaker 1: spent the warm up which for many classes now they 167 00:10:37,000 --> 00:10:39,040 Speaker 1: they don't even have a warm up. It was actually 168 00:10:39,040 --> 00:10:42,800 Speaker 1: reading a bio of an instructor, a well known home 169 00:10:42,840 --> 00:10:47,240 Speaker 1: instructor who prided herself on that she just started right away, 170 00:10:47,440 --> 00:10:52,760 Speaker 1: just jumped right into the workout. Not cool in my opinion, 171 00:10:52,840 --> 00:10:58,280 Speaker 1: and in basic exercise physiology standards. Okay, so during that workout, 172 00:10:58,280 --> 00:11:01,280 Speaker 1: when you're in a class, the tructor ideally went through 173 00:11:01,400 --> 00:11:04,880 Speaker 1: or should go through, all those things. Here's what we're doing, 174 00:11:05,200 --> 00:11:07,880 Speaker 1: here's the resistance, and I'll talk about cadence and things 175 00:11:07,960 --> 00:11:10,760 Speaker 1: like that. So now that's a problem. And bike fit 176 00:11:11,240 --> 00:11:13,720 Speaker 1: is so crucial to getting the most out of your 177 00:11:13,760 --> 00:11:17,880 Speaker 1: workout and other things as well. So that's where we 178 00:11:17,960 --> 00:11:20,360 Speaker 1: have to start. So you need to be fitted correctly. 179 00:11:20,520 --> 00:11:23,240 Speaker 1: And it's a big joke for triathletes and on certain 180 00:11:23,280 --> 00:11:25,880 Speaker 1: websites to always say, you know, when they see someone 181 00:11:25,920 --> 00:11:28,160 Speaker 1: sitting on a bike that your your seats too well. 182 00:11:28,520 --> 00:11:32,080 Speaker 1: But in so many people that's the case. You know, 183 00:11:32,080 --> 00:11:34,720 Speaker 1: I see people just biking down the street more often 184 00:11:34,720 --> 00:11:37,040 Speaker 1: than not. If you're gonna make a mistake as far 185 00:11:37,080 --> 00:11:40,240 Speaker 1: as fitting goes, seats are too well rarely or or 186 00:11:40,320 --> 00:11:43,760 Speaker 1: less likely to be too high. All right, so you 187 00:11:43,840 --> 00:11:46,120 Speaker 1: have to do that. So why is the bike that important? 188 00:11:46,120 --> 00:11:50,200 Speaker 1: Why am I bothering comfort first and foremost for many people? 189 00:11:50,760 --> 00:11:55,160 Speaker 1: Secondly to prevent injury. So yes, people will you know 190 00:11:56,559 --> 00:12:00,120 Speaker 1: bike indoors or outdoors, But get on a bike and 191 00:12:00,120 --> 00:12:02,160 Speaker 1: all of a sudden, what happens. Your I T band 192 00:12:02,160 --> 00:12:06,640 Speaker 1: has an issue, You're low back has discomfort your hamstrings. 193 00:12:06,720 --> 00:12:10,560 Speaker 1: So I'm gonna go over the bike fit quickly. But 194 00:12:10,679 --> 00:12:12,720 Speaker 1: this is what you would get and and it will 195 00:12:12,760 --> 00:12:15,880 Speaker 1: get you in the right position to start for sure, 196 00:12:18,080 --> 00:12:22,720 Speaker 1: and that will help prevent all of these potential issues. 197 00:12:23,240 --> 00:12:25,640 Speaker 1: You're still gonna most likely be uncomfortable when you first 198 00:12:25,679 --> 00:12:28,520 Speaker 1: start sitting like that, especially if you have extra weight, 199 00:12:28,880 --> 00:12:30,800 Speaker 1: and I'll talk about a couple of ways to to 200 00:12:30,840 --> 00:12:33,360 Speaker 1: deal with that as well. But that's why we need 201 00:12:33,400 --> 00:12:37,800 Speaker 1: to be fitted correctly comfort, prevent injury, and then to 202 00:12:37,880 --> 00:12:40,240 Speaker 1: get the most out of it to maximize your efficiency. 203 00:12:40,400 --> 00:12:43,680 Speaker 1: If you're too low, you're never getting the the extension 204 00:12:43,800 --> 00:12:46,400 Speaker 1: you need and you're not gonna get the power you need. 205 00:12:47,240 --> 00:12:50,040 Speaker 1: This is why true cychlists talk about it. It It doesn't 206 00:12:50,080 --> 00:12:53,640 Speaker 1: matter if you have a fifteen thousand dollar bike if 207 00:12:53,640 --> 00:12:57,000 Speaker 1: you're not fitted correctly to it. That bike could be 208 00:12:57,880 --> 00:13:00,240 Speaker 1: a thousand dollar bike. It's not about the bike, it's 209 00:13:00,240 --> 00:13:03,480 Speaker 1: about the fit, and then it's about the person on it. 210 00:13:03,520 --> 00:13:05,840 Speaker 1: But you need to be fitted correctly to it to 211 00:13:06,000 --> 00:13:08,160 Speaker 1: get the most out of it, all right, So you're 212 00:13:08,160 --> 00:13:10,840 Speaker 1: gonna get more out of your workout. You're going to 213 00:13:11,640 --> 00:13:16,800 Speaker 1: prevent potential injuries from being fitted incorrectly, and they're numerous ones, 214 00:13:17,440 --> 00:13:20,120 Speaker 1: and then you're gonna be comfortable, and that's super important, 215 00:13:20,559 --> 00:13:24,280 Speaker 1: all right. So let's go to a quick tutorial on 216 00:13:24,320 --> 00:13:26,600 Speaker 1: how to get fitted. And obviously you can go online 217 00:13:26,600 --> 00:13:29,520 Speaker 1: and look at videos, but you gotta be careful which 218 00:13:29,559 --> 00:13:31,480 Speaker 1: ones you want. So if you came into my class, 219 00:13:31,480 --> 00:13:33,920 Speaker 1: what do you do first? You put that seat up 220 00:13:33,960 --> 00:13:36,360 Speaker 1: to your hip. So one way you can do it 221 00:13:36,440 --> 00:13:40,360 Speaker 1: is you put stand next to your seat, okay, sideways 222 00:13:40,400 --> 00:13:43,560 Speaker 1: to your seat. You can lift your leg up the 223 00:13:43,640 --> 00:13:46,160 Speaker 1: leg that is next to the seat ninety degrees right, 224 00:13:46,400 --> 00:13:49,240 Speaker 1: and then you want to bring the seat basically up 225 00:13:50,200 --> 00:13:53,080 Speaker 1: to the top of your leg. There another way to 226 00:13:53,080 --> 00:13:54,280 Speaker 1: do it. The way we used to do it. We 227 00:13:54,280 --> 00:13:56,400 Speaker 1: didn't bring the leg up necessarily back in the day. 228 00:13:56,600 --> 00:14:01,839 Speaker 1: But you want to bring the seat up to your hip. High. Okay, 229 00:14:02,320 --> 00:14:04,680 Speaker 1: that's where you start. Then you got to get on 230 00:14:04,720 --> 00:14:07,240 Speaker 1: the bike. And here's where you can't just put it 231 00:14:07,320 --> 00:14:09,920 Speaker 1: up to your hip because people have different leg lengths, 232 00:14:09,960 --> 00:14:14,319 Speaker 1: different femur lengths, right, some people have longer legs, shorter legs, 233 00:14:14,360 --> 00:14:18,400 Speaker 1: longer femurs. So just because it fits that the hip 234 00:14:18,440 --> 00:14:21,760 Speaker 1: doesn't mean you're done there. Okay. So now you sit 235 00:14:21,880 --> 00:14:24,360 Speaker 1: on the bike and you want to bring the pedal 236 00:14:24,440 --> 00:14:27,160 Speaker 1: down to six o'clock right, so all the way down, 237 00:14:27,920 --> 00:14:31,560 Speaker 1: straight down, and you want some bend in your knee, 238 00:14:31,720 --> 00:14:35,520 Speaker 1: not a huge amount of bend, but anywhere from twenty 239 00:14:35,560 --> 00:14:40,800 Speaker 1: five to thirty. That's what the spinning Johnny G recommends 240 00:14:40,800 --> 00:14:43,240 Speaker 1: and I say twenty to thirty, but it was right 241 00:14:43,280 --> 00:14:46,280 Speaker 1: around thirty. So you want a little bit of bend 242 00:14:46,360 --> 00:14:49,160 Speaker 1: in your knee, in the leg that is fully extended 243 00:14:49,200 --> 00:14:52,640 Speaker 1: down or extended down. Shouldn't be fully extended, shouldn't be 244 00:14:52,680 --> 00:14:57,119 Speaker 1: locked out, but you shouldn't have too much bend. Okay. 245 00:14:58,600 --> 00:15:01,120 Speaker 1: And that is up and down, so that's your seat height, 246 00:15:01,320 --> 00:15:04,240 Speaker 1: up and down. So you may get on it and 247 00:15:04,280 --> 00:15:06,760 Speaker 1: you may have that perfect bend, you may have that 248 00:15:06,920 --> 00:15:09,240 Speaker 1: slight angle at your knee and you go Okay, this 249 00:15:09,280 --> 00:15:12,120 Speaker 1: is good. You pedal around and an instructor again is 250 00:15:12,120 --> 00:15:15,200 Speaker 1: going to watch you pedal around and get an idea 251 00:15:15,360 --> 00:15:18,200 Speaker 1: on whether or not they have to change it up 252 00:15:18,280 --> 00:15:20,280 Speaker 1: or down a little bit more after you measure it 253 00:15:20,520 --> 00:15:24,520 Speaker 1: to your hip. All right, Now, not all bikes do this, 254 00:15:24,600 --> 00:15:29,360 Speaker 1: but front to back and you know, discussion for another podcast. 255 00:15:29,760 --> 00:15:32,200 Speaker 1: But the better the bike, this is why you want 256 00:15:32,240 --> 00:15:34,120 Speaker 1: to spend a little bit more if you can, you're 257 00:15:34,160 --> 00:15:36,920 Speaker 1: going to be able to adjust in more of the ways. 258 00:15:36,920 --> 00:15:39,640 Speaker 1: I'm going to outline. The less expensive the bike, the 259 00:15:39,720 --> 00:15:42,880 Speaker 1: more likely you are not able to adjust yourself, which 260 00:15:42,880 --> 00:15:45,800 Speaker 1: is again another reason to spend a little bit more 261 00:15:45,840 --> 00:15:48,240 Speaker 1: if you can. So you're more comfortable, so you're not 262 00:15:48,280 --> 00:15:50,520 Speaker 1: going to get injured. So you are going to get 263 00:15:50,520 --> 00:15:53,680 Speaker 1: your maximum efficiency as well. All right, So you got 264 00:15:53,720 --> 00:15:55,960 Speaker 1: that little bit of bend in your knee, not too much. 265 00:15:57,000 --> 00:16:00,800 Speaker 1: Now you bring the pedals to three o'clock and nine o'clock. 266 00:16:01,560 --> 00:16:05,720 Speaker 1: Now your knee should be right over the center of 267 00:16:05,720 --> 00:16:09,120 Speaker 1: the pedal, so not too far forward and not too 268 00:16:09,160 --> 00:16:15,560 Speaker 1: far back. So when that leg is up, that knee 269 00:16:15,600 --> 00:16:17,480 Speaker 1: and you know, in a class they can take a 270 00:16:17,600 --> 00:16:21,040 Speaker 1: rope and drop it from your the front of your 271 00:16:21,040 --> 00:16:23,240 Speaker 1: patel at the front of your knee, and it should 272 00:16:23,280 --> 00:16:28,480 Speaker 1: fall right over the center center of the pedal, which 273 00:16:28,520 --> 00:16:33,880 Speaker 1: is the pedal spindle where the pedal basically attaches. Okay, 274 00:16:34,320 --> 00:16:36,880 Speaker 1: so that's the basics. You want to set up to 275 00:16:36,920 --> 00:16:39,760 Speaker 1: your hip to start. Then get on the bike, put 276 00:16:39,800 --> 00:16:44,200 Speaker 1: that leg all the way down, foot flat, by the way, 277 00:16:44,280 --> 00:16:46,680 Speaker 1: So at nine o'clock is there too much bending the 278 00:16:46,760 --> 00:16:54,680 Speaker 1: knee right around? Definitely not, you know, And then bring 279 00:16:54,720 --> 00:16:58,920 Speaker 1: that foot up nine o'clock, three and nine o'clock and 280 00:16:58,960 --> 00:17:01,720 Speaker 1: then that knee should be right over the center of 281 00:17:01,760 --> 00:17:07,160 Speaker 1: the pedal. Okay. Now, final adjustment handlebars. This is easier 282 00:17:07,720 --> 00:17:10,960 Speaker 1: basically comfort. Think about try athletes. They tend to be 283 00:17:11,000 --> 00:17:14,720 Speaker 1: in this aggressive position, arrow position. You'll see people in 284 00:17:14,800 --> 00:17:19,920 Speaker 1: classes doing that. By and large. You want to bring 285 00:17:19,920 --> 00:17:23,960 Speaker 1: it higher. It's going to be more comfortable for most people, right, 286 00:17:24,440 --> 00:17:26,280 Speaker 1: So you're gonna move it up and down. You don't 287 00:17:26,280 --> 00:17:28,399 Speaker 1: want to be fully extended with your arms. Now that 288 00:17:28,440 --> 00:17:31,040 Speaker 1: goes to more of the handlebars going front to back, 289 00:17:31,760 --> 00:17:35,760 Speaker 1: and that's pretty much in my experience, the the one 290 00:17:35,800 --> 00:17:38,200 Speaker 1: place that the bike won't adjust. So you're gonna definitely 291 00:17:38,200 --> 00:17:40,520 Speaker 1: go up and down with your seat. Then some bikes 292 00:17:40,840 --> 00:17:43,280 Speaker 1: go back to front with the seat. More and more 293 00:17:43,320 --> 00:17:46,600 Speaker 1: are doing that, and then with the handlebars up and down. Sure, 294 00:17:47,080 --> 00:17:49,320 Speaker 1: and then the fourth way, the front to back with 295 00:17:49,400 --> 00:17:53,120 Speaker 1: the handlebars. That's one that the less expensive bikes will 296 00:17:53,160 --> 00:17:56,399 Speaker 1: oftentimes leave out. But again, the higher is going to 297 00:17:56,440 --> 00:17:59,080 Speaker 1: be more comfortable for most and you lower it as 298 00:17:59,160 --> 00:18:01,680 Speaker 1: as you become a little more aggressive, maybe a little 299 00:18:01,680 --> 00:18:05,639 Speaker 1: more advanced, but it's all about comfort with the handlebars. 300 00:18:05,800 --> 00:18:08,480 Speaker 1: So you know, you don't want your elbows fully extended. 301 00:18:08,520 --> 00:18:10,800 Speaker 1: You want to be relaxed, you want your shoulders down, 302 00:18:11,480 --> 00:18:15,399 Speaker 1: and you want to feel comfortable. And the lower it is, 303 00:18:15,440 --> 00:18:18,399 Speaker 1: for many people, the less comfortable. So there you have it. 304 00:18:18,600 --> 00:18:22,359 Speaker 1: That's where you start. Super important. If you're not in 305 00:18:22,400 --> 00:18:25,760 Speaker 1: that comfortable position to start and you're sitting for twenty 306 00:18:26,800 --> 00:18:31,359 Speaker 1: an hour, that's not going to be comfortable. That's not 307 00:18:31,400 --> 00:18:33,840 Speaker 1: going to be comfortable for you. And that goes to 308 00:18:33,960 --> 00:18:37,560 Speaker 1: number two, back to comfort. Got to stay there because 309 00:18:37,640 --> 00:18:39,639 Speaker 1: I had so many people say I can't do this, 310 00:18:39,760 --> 00:18:43,359 Speaker 1: my butt hurts. I get it. It's going to get better. 311 00:18:44,119 --> 00:18:46,240 Speaker 1: I promise you. There wouldn't be all these people doing 312 00:18:46,280 --> 00:18:48,359 Speaker 1: it if it didn't get better. But first and foremost, 313 00:18:48,359 --> 00:18:50,000 Speaker 1: you gotta be fit correctly, right, because if you're not 314 00:18:50,040 --> 00:18:53,080 Speaker 1: fit correctly, you're going to have you know, body weight 315 00:18:53,160 --> 00:18:57,159 Speaker 1: in places that you shouldn't. It's not equally distributed, and 316 00:18:57,240 --> 00:19:00,600 Speaker 1: that won't be comfortable. So I'll see many of these 317 00:19:00,640 --> 00:19:03,680 Speaker 1: around as I used to. But when we're talking about 318 00:19:03,720 --> 00:19:07,560 Speaker 1: comfort and seats, especially if you have um extra weight, 319 00:19:07,600 --> 00:19:09,600 Speaker 1: as many people do, is while you're getting on the 320 00:19:09,600 --> 00:19:12,560 Speaker 1: bike they have they sell padded seats, so even like 321 00:19:12,840 --> 00:19:16,120 Speaker 1: more padding that you can put over that seat. Again, 322 00:19:16,160 --> 00:19:18,560 Speaker 1: I'm not seeing that as much anymore, and I think 323 00:19:18,560 --> 00:19:21,199 Speaker 1: they're making seats a little more comfortable as more and 324 00:19:21,240 --> 00:19:25,640 Speaker 1: more people are buying these bikes. But that's a consideration. 325 00:19:26,160 --> 00:19:29,239 Speaker 1: So there are these gel seats, they're super comfortable and 326 00:19:29,320 --> 00:19:31,360 Speaker 1: you just put it over the seat and now you've 327 00:19:31,359 --> 00:19:34,520 Speaker 1: got like a pillow. Over time, I think you want 328 00:19:34,560 --> 00:19:37,200 Speaker 1: to get rid of that, and I think you'll find 329 00:19:37,240 --> 00:19:40,679 Speaker 1: you want to, and so that is something to think about, 330 00:19:41,040 --> 00:19:43,840 Speaker 1: all right. Biking shorts. Now, I know many people are like, 331 00:19:43,880 --> 00:19:47,880 Speaker 1: I'm not a spandex person, especially men, but that goes 332 00:19:47,920 --> 00:19:52,560 Speaker 1: to comfort. Chaffing, Holy smokes, you know, that is the 333 00:19:52,600 --> 00:19:55,199 Speaker 1: worst enemy of the endurance. Athlete or one of the 334 00:19:55,240 --> 00:19:59,760 Speaker 1: worst enemies chafing. So the tight shorts are for a reason, 335 00:20:00,280 --> 00:20:04,919 Speaker 1: things move around less, things chafe less goes for body 336 00:20:04,960 --> 00:20:08,439 Speaker 1: parts as well as the material. And especially during the 337 00:20:08,440 --> 00:20:10,240 Speaker 1: privacy of your own home. By the way, who cares 338 00:20:10,240 --> 00:20:13,000 Speaker 1: the way you look? You know, you want to be comfortable, 339 00:20:13,440 --> 00:20:16,199 Speaker 1: and that's one of the huge benefits of doing this 340 00:20:16,320 --> 00:20:19,439 Speaker 1: at home. There's no one looking. Go downstairs but on 341 00:20:19,480 --> 00:20:22,760 Speaker 1: your bike shorts with your bed head and just do 342 00:20:22,880 --> 00:20:29,200 Speaker 1: it as comfortably as you want. Huge benefit to being 343 00:20:30,760 --> 00:20:36,639 Speaker 1: at home, all right, And then finally a fan. Now, 344 00:20:36,640 --> 00:20:40,240 Speaker 1: I did a whole show on you know, um, you know, 345 00:20:40,320 --> 00:20:45,680 Speaker 1: cooling down and sweat and evaporation and different types of uh, 346 00:20:45,720 --> 00:20:48,919 Speaker 1: you know, convection, conduction, all that kind of stuff. But 347 00:20:49,080 --> 00:20:53,200 Speaker 1: one of the reasons that exercising at home can be 348 00:20:53,280 --> 00:20:55,359 Speaker 1: more challenging is because it gets really hot. I mean 349 00:20:55,359 --> 00:20:59,679 Speaker 1: obviously depends on where you're exercising, but because there's no wind, 350 00:21:00,280 --> 00:21:03,920 Speaker 1: you know, you're not outside and uh, this is why 351 00:21:04,440 --> 00:21:06,879 Speaker 1: people like me have not one, but like three or 352 00:21:06,920 --> 00:21:09,800 Speaker 1: four fans going, especially for the longer workouts. So that 353 00:21:09,880 --> 00:21:12,399 Speaker 1: is just another thing to keep you comfortable. Depending on 354 00:21:12,480 --> 00:21:15,080 Speaker 1: your situation. If you're somebody who sweats quickly and easily, 355 00:21:15,440 --> 00:21:18,920 Speaker 1: you know, high body temperature to begin with, and you're 356 00:21:18,920 --> 00:21:21,680 Speaker 1: seeing that pool sweat on the floor, you know, an 357 00:21:21,720 --> 00:21:24,240 Speaker 1: inexpensive fan goes a long way. I mean, I find 358 00:21:24,240 --> 00:21:31,920 Speaker 1: it almost impossible to exercise indoors, whether that's my indoor bike, treadmill, whatever, 359 00:21:32,560 --> 00:21:37,960 Speaker 1: without at least one fan. So padded seat, biking shorts, 360 00:21:38,760 --> 00:21:43,760 Speaker 1: comfortable comfortable clothing, and consider a fan, many other things. 361 00:21:43,800 --> 00:21:46,040 Speaker 1: But trying to keep it simple for this show. All right, 362 00:21:46,440 --> 00:21:49,800 Speaker 1: speaking of that, let's take one final break. I'm gonna 363 00:21:49,800 --> 00:21:53,600 Speaker 1: give you the content discussion. I'm gonna talk about resistance 364 00:21:53,640 --> 00:21:56,480 Speaker 1: and output things like that, but you know, first level stuff. 365 00:21:56,560 --> 00:21:58,800 Speaker 1: Canna help you get the most out of your indoor 366 00:21:58,920 --> 00:22:13,040 Speaker 1: cycling workout? Will be right back, all right, How do 367 00:22:13,200 --> 00:22:16,720 Speaker 1: you get the most out of your indoor cycling workouts? Now? 368 00:22:16,760 --> 00:22:19,680 Speaker 1: One question that comes up often are the bike shoes? 369 00:22:19,680 --> 00:22:22,920 Speaker 1: Do you need to clip in? Answers No, but over 370 00:22:22,960 --> 00:22:26,560 Speaker 1: time you might want to. All right, So, the vast 371 00:22:26,600 --> 00:22:29,159 Speaker 1: majority of people, at least when I started, I think 372 00:22:29,240 --> 00:22:31,480 Speaker 1: more it's changing a little bit. But you start out 373 00:22:31,480 --> 00:22:34,720 Speaker 1: with the sneakers, whatever shoes you're comfortable with, you don't 374 00:22:34,720 --> 00:22:38,000 Speaker 1: want to invest necessarily right away, although again that's changing. 375 00:22:38,280 --> 00:22:40,680 Speaker 1: Oftentimes you'll get the shoes with the bike, but you 376 00:22:40,720 --> 00:22:44,000 Speaker 1: don't have to. So there are cages where you're gonna 377 00:22:44,040 --> 00:22:48,040 Speaker 1: put your shoes in your regular like running shoes, walking shoes, 378 00:22:48,080 --> 00:22:51,320 Speaker 1: whatever the comfortable sneakers are you were normally, and then 379 00:22:51,720 --> 00:22:56,160 Speaker 1: you can clip in with the special shoes. Now why 380 00:22:56,160 --> 00:22:58,800 Speaker 1: would you do that, Well, efficiency, You're going to be 381 00:22:58,880 --> 00:23:02,680 Speaker 1: more efficient as actually with your pedal stroke. I don't 382 00:23:02,680 --> 00:23:05,600 Speaker 1: want to get into the deep mechanics of this at all, 383 00:23:06,480 --> 00:23:10,840 Speaker 1: but just know that, yes, over time, most people do 384 00:23:10,960 --> 00:23:14,760 Speaker 1: graduate to the biking shoes, and now because it's so popular, 385 00:23:15,040 --> 00:23:18,120 Speaker 1: oftentimes people are buying shoes with clips right away when 386 00:23:18,160 --> 00:23:21,880 Speaker 1: they buy the bike. So totally up to you. If 387 00:23:21,880 --> 00:23:25,600 Speaker 1: you're investing in the bike anyway, you might as well 388 00:23:25,640 --> 00:23:27,600 Speaker 1: go with the shoes if you have the means. You know, 389 00:23:27,720 --> 00:23:29,560 Speaker 1: in years past, the advice as well, you're coming to 390 00:23:29,600 --> 00:23:32,800 Speaker 1: take a class, you're not buying the bike, so you 391 00:23:32,840 --> 00:23:36,480 Speaker 1: didn't have to push the clipping into the shoes because 392 00:23:36,560 --> 00:23:38,800 Speaker 1: you know, people might say, I hate this, I'm gonna 393 00:23:38,800 --> 00:23:41,239 Speaker 1: go back to the treadmill or the elliptical. But you're 394 00:23:41,280 --> 00:23:45,399 Speaker 1: buying the bike for the house and you're thinking about 395 00:23:45,440 --> 00:23:49,240 Speaker 1: the shoes and you're gonna have that bike. Sure, different 396 00:23:49,240 --> 00:23:52,600 Speaker 1: advice today, But you don't have to is a short answer. 397 00:23:52,960 --> 00:23:56,359 Speaker 1: That being said, check with your bike. Not every bike 398 00:23:56,400 --> 00:24:01,040 Speaker 1: has both sides, so some come with the clips clipped in, 399 00:24:01,200 --> 00:24:03,560 Speaker 1: you know, type pedals. It's also called clip lists to 400 00:24:03,920 --> 00:24:07,959 Speaker 1: just really confuse you. But with bike shoes without bike shoes. 401 00:24:08,280 --> 00:24:11,919 Speaker 1: One way to keep it simple. But just see which 402 00:24:12,160 --> 00:24:15,040 Speaker 1: you're getting or you already have, right and you can 403 00:24:15,119 --> 00:24:17,840 Speaker 1: change those by the way, simple change if you want 404 00:24:17,840 --> 00:24:20,439 Speaker 1: to switch from one to the other or have both 405 00:24:20,600 --> 00:24:23,080 Speaker 1: on one pedal as well. If you have a family 406 00:24:23,119 --> 00:24:25,120 Speaker 1: member who says, you know, I don't want to use 407 00:24:26,080 --> 00:24:28,600 Speaker 1: the clips, you don't have to. Um, you can use 408 00:24:28,600 --> 00:24:32,480 Speaker 1: your regular shoes, all right, So there you go, comfort 409 00:24:33,119 --> 00:24:36,399 Speaker 1: bike fit bike shoes. All right. Now, we gotta just 410 00:24:36,440 --> 00:24:39,680 Speaker 1: talk content because that's everything. That's the reason that one 411 00:24:40,240 --> 00:24:42,600 Speaker 1: company got the bikes into the house and are just 412 00:24:42,680 --> 00:24:45,159 Speaker 1: dominating the market right now. But there are many other 413 00:24:45,240 --> 00:24:49,000 Speaker 1: options as well. It's the content. They got the instructors 414 00:24:49,000 --> 00:24:52,240 Speaker 1: into the house. There was other companies doing it, so 415 00:24:52,280 --> 00:24:54,120 Speaker 1: many other ways to get the content in the house. 416 00:24:54,240 --> 00:24:56,200 Speaker 1: This was just the perfect storm. They did it better 417 00:24:56,240 --> 00:25:00,080 Speaker 1: than anyone else, and that's why they are who they 418 00:25:00,119 --> 00:25:03,160 Speaker 1: are today in the huge explosion. Okay, But so many 419 00:25:03,200 --> 00:25:07,040 Speaker 1: different ways to have the content. First and foremost, the instructor, Lad, 420 00:25:07,359 --> 00:25:09,560 Speaker 1: that's what we're talking about. Got the instructor into the house. 421 00:25:09,880 --> 00:25:12,320 Speaker 1: You have all these instructors now that are stars in 422 00:25:12,359 --> 00:25:15,879 Speaker 1: their own right and people love them. Okay, and that 423 00:25:15,920 --> 00:25:19,080 Speaker 1: goes to the instructor. If this is how you are going, 424 00:25:19,119 --> 00:25:22,520 Speaker 1: by the way, So because there's so many different options 425 00:25:22,560 --> 00:25:25,920 Speaker 1: for bikes today, um, I'm just gonna give you the overview. 426 00:25:26,080 --> 00:25:28,920 Speaker 1: So you're gonna buy a bike maybe with the instructors. 427 00:25:29,119 --> 00:25:31,639 Speaker 1: There are bikes now you can just buy and you 428 00:25:31,680 --> 00:25:35,920 Speaker 1: can use your device and pay the monthly membership so 429 00:25:35,960 --> 00:25:37,879 Speaker 1: you don't need to get one with a screen. You 430 00:25:37,920 --> 00:25:41,840 Speaker 1: can literally use your iPad, your phone, whatever it is. 431 00:25:42,080 --> 00:25:45,240 Speaker 1: So I'm gonna give you the content kind of ideas 432 00:25:45,920 --> 00:25:50,119 Speaker 1: and then you can piecemeal or choose whichever bike you 433 00:25:50,160 --> 00:25:54,360 Speaker 1: want with the screen without paying the membership separately. So 434 00:25:54,400 --> 00:25:56,960 Speaker 1: many different ways to do it. But when we're talking 435 00:25:56,960 --> 00:26:01,080 Speaker 1: about the content, you have your instructor, Lad, you have 436 00:26:01,160 --> 00:26:03,479 Speaker 1: your computer Lead where there's no instructor, but they give 437 00:26:03,520 --> 00:26:06,760 Speaker 1: you the workout speed up, slow down, hold these metrics 438 00:26:06,760 --> 00:26:10,960 Speaker 1: type thing. That's more for the kind of the hard 439 00:26:11,000 --> 00:26:15,840 Speaker 1: harder core cyclist slash triathlete um in my opinion and experience. 440 00:26:16,240 --> 00:26:19,400 Speaker 1: Then you have no content. You know where you're gonna 441 00:26:19,640 --> 00:26:22,359 Speaker 1: do it yourself, and I'll give you that kind of 442 00:26:22,960 --> 00:26:27,320 Speaker 1: ideas in a second. And then you have riding through 443 00:26:27,359 --> 00:26:30,760 Speaker 1: the countryside and riding with other people. So five or 444 00:26:30,760 --> 00:26:33,639 Speaker 1: six different ways to do it. Okay, So the instructor 445 00:26:33,720 --> 00:26:36,199 Speaker 1: lad that's where you pay for the service and you 446 00:26:36,240 --> 00:26:38,119 Speaker 1: find an instructor you like. That is one of the 447 00:26:38,160 --> 00:26:42,040 Speaker 1: most popular ways right now with the fitness enthusiasts cycling 448 00:26:42,160 --> 00:26:45,480 Speaker 1: person and that is an enormous way to maximize what 449 00:26:45,600 --> 00:26:47,080 Speaker 1: you get out of your workout. You finally have a 450 00:26:47,080 --> 00:26:51,120 Speaker 1: great coach and again hopefully that that instructor is safe 451 00:26:51,160 --> 00:26:55,399 Speaker 1: and effective. Always qualify it with that. But when you 452 00:26:55,480 --> 00:26:57,960 Speaker 1: have someone telling you what to do in the privacy 453 00:26:57,960 --> 00:27:01,560 Speaker 1: of your own home, that is awesome. So if you 454 00:27:01,600 --> 00:27:04,080 Speaker 1: have a bike that doesn't have a screen, but you 455 00:27:04,119 --> 00:27:07,119 Speaker 1: can pay to get those different services, and I'm not 456 00:27:07,119 --> 00:27:09,679 Speaker 1: gonna give you a specific one, but many of you 457 00:27:09,720 --> 00:27:11,920 Speaker 1: know who I'm talking about, and there's many other options 458 00:27:11,920 --> 00:27:14,400 Speaker 1: as well. That's how you're gonna get the most out 459 00:27:14,400 --> 00:27:17,440 Speaker 1: of your workout because you have a coach and you're 460 00:27:17,440 --> 00:27:22,280 Speaker 1: not just getting on and just riding aimlessly, and there's 461 00:27:22,320 --> 00:27:24,359 Speaker 1: a start and to finish and you feel good. So 462 00:27:24,440 --> 00:27:29,000 Speaker 1: that is one of the primary reasons people are loving 463 00:27:29,040 --> 00:27:31,960 Speaker 1: indoor cycling. Goes back to what I started the show 464 00:27:31,960 --> 00:27:35,240 Speaker 1: by talking about it's fun. You are seeing results because 465 00:27:35,280 --> 00:27:37,760 Speaker 1: people are using it more frequently. They're losing weight, they're 466 00:27:37,760 --> 00:27:41,200 Speaker 1: getting stronger, and many of you listening are are living 467 00:27:41,240 --> 00:27:46,760 Speaker 1: proof of that. It's fun, it's effective, and you're getting 468 00:27:46,840 --> 00:27:53,520 Speaker 1: on it. So totally consider the instructor, buying a bike 469 00:27:53,600 --> 00:27:57,160 Speaker 1: that either has that built in or using your existing 470 00:27:57,240 --> 00:28:01,959 Speaker 1: bike and getting the content some other way on your screen, 471 00:28:02,320 --> 00:28:06,480 Speaker 1: you know, on your TV, so many different ways. Here's 472 00:28:06,520 --> 00:28:10,320 Speaker 1: one thing so important, so so important. When you are 473 00:28:11,040 --> 00:28:15,200 Speaker 1: watching that instructor and doing that workout, do what they say. 474 00:28:16,760 --> 00:28:19,840 Speaker 1: Do at least eighty or nine of what they say. 475 00:28:19,960 --> 00:28:23,840 Speaker 1: That goes for stretching, that goes for turning up the resistance, 476 00:28:24,080 --> 00:28:26,840 Speaker 1: that goes for pushing yourself. If you want to get 477 00:28:26,880 --> 00:28:31,080 Speaker 1: the most out of your workout, do what the instructor asks. 478 00:28:31,600 --> 00:28:34,600 Speaker 1: It is much easier to cheat in the privacy of 479 00:28:34,600 --> 00:28:36,320 Speaker 1: your own home, and that's okay. Again, I don't expect 480 00:28:36,359 --> 00:28:40,040 Speaker 1: to do some will, most won't. But if you're doing 481 00:28:41,360 --> 00:28:45,280 Speaker 1: what the instructor asks, that's really good. And do the 482 00:28:45,320 --> 00:28:48,080 Speaker 1: stuff that you don't want to do, and listen. I 483 00:28:48,120 --> 00:28:51,080 Speaker 1: get it when I take these classes. It's really tough 484 00:28:51,200 --> 00:28:52,760 Speaker 1: to have an instructor who's been doing it for a 485 00:28:52,800 --> 00:28:56,800 Speaker 1: really long time take anyone else's instruction. But I found 486 00:28:56,800 --> 00:29:00,600 Speaker 1: one person who's a cyclist, and I enjoy everything. You know, 487 00:29:00,960 --> 00:29:03,800 Speaker 1: he knows what he's talking about. But I find myself 488 00:29:03,800 --> 00:29:07,160 Speaker 1: sometimes and I don't feel I do it. So do 489 00:29:07,480 --> 00:29:11,200 Speaker 1: what your instructor asks, because this is stuff you wouldn't do. 490 00:29:11,200 --> 00:29:14,640 Speaker 1: That's the whole point and having the instructor. And I 491 00:29:14,720 --> 00:29:17,200 Speaker 1: was using the analogy. It's like, you know, cooking a 492 00:29:17,280 --> 00:29:19,960 Speaker 1: recipe but leaving out a couple of ingredients. Don't expect 493 00:29:20,320 --> 00:29:22,520 Speaker 1: to get the same results, don't expect it to taste 494 00:29:23,240 --> 00:29:26,959 Speaker 1: the way it should. So do what the instructor asks, 495 00:29:27,320 --> 00:29:30,040 Speaker 1: and finally try to mix it up. I know most people, 496 00:29:30,080 --> 00:29:33,400 Speaker 1: many people have like their favorite person, and that's great. 497 00:29:35,200 --> 00:29:38,080 Speaker 1: But you're gonna get different things out of different instructors, 498 00:29:38,120 --> 00:29:42,040 Speaker 1: So try to find several that you like, because different 499 00:29:42,040 --> 00:29:46,400 Speaker 1: ways of teaching, different formats to the class, different strengths 500 00:29:46,440 --> 00:29:51,400 Speaker 1: and weaknesses. You know, I often talk about when I 501 00:29:51,440 --> 00:29:53,920 Speaker 1: was really practicing the drums back in the day. You know, 502 00:29:53,960 --> 00:29:57,240 Speaker 1: I realized after, like my thirty drum teacher, how important 503 00:29:57,360 --> 00:29:59,440 Speaker 1: was to have so many different teachers because you learned 504 00:29:59,480 --> 00:30:02,520 Speaker 1: something from everyone, and then you've got your own style essentially, 505 00:30:03,120 --> 00:30:06,080 Speaker 1: and that will come to with your fitness. So try 506 00:30:06,120 --> 00:30:08,240 Speaker 1: to mix up your instructors as well. Don't get stuck 507 00:30:08,280 --> 00:30:10,920 Speaker 1: with one person, even though that's super fun and I 508 00:30:11,000 --> 00:30:13,600 Speaker 1: get it, but just like everything else, you need variation. 509 00:30:14,280 --> 00:30:17,520 Speaker 1: So I talked about the computer led type of content. 510 00:30:17,600 --> 00:30:20,640 Speaker 1: So this is like you see, you know, peaks and valleys. 511 00:30:21,000 --> 00:30:23,920 Speaker 1: It will tell you resistance, different things to change. For 512 00:30:24,000 --> 00:30:26,120 Speaker 1: some people, that's what they want. They don't want to 513 00:30:26,160 --> 00:30:28,760 Speaker 1: look at someone, they don't want someone yelling at them, 514 00:30:28,960 --> 00:30:31,440 Speaker 1: they don't want that music that they don't like. So 515 00:30:31,480 --> 00:30:34,560 Speaker 1: if that's you, that's you. And so that is another 516 00:30:35,720 --> 00:30:38,520 Speaker 1: great way to do it because you're still following a workout, 517 00:30:39,120 --> 00:30:42,240 Speaker 1: you're following a routine, you're speeding up, slowing down, you're 518 00:30:42,320 --> 00:30:45,760 Speaker 1: changing resistance, doing all those things. So a computer lad 519 00:30:46,640 --> 00:30:50,960 Speaker 1: workout might be the option for you, but it's the content. 520 00:30:51,960 --> 00:30:54,280 Speaker 1: And then there's the ride through the countryside, as I 521 00:30:54,320 --> 00:30:56,000 Speaker 1: call it, I mean, and you see these on TV 522 00:30:56,120 --> 00:30:58,239 Speaker 1: all the time, the ads for these types. You know, 523 00:30:58,320 --> 00:31:00,920 Speaker 1: you can ride through the Alps, you can you know, 524 00:31:01,040 --> 00:31:05,479 Speaker 1: bike the Tour de France course amazing, and for some 525 00:31:05,520 --> 00:31:08,360 Speaker 1: people that's what you want. You don't want the instructor, 526 00:31:08,400 --> 00:31:10,960 Speaker 1: and you don't want just the computer telling you to, 527 00:31:11,240 --> 00:31:13,760 Speaker 1: you know, pick it up, slow down, and you want 528 00:31:13,760 --> 00:31:19,280 Speaker 1: to disassociate by seeing nature. So there's that option. And 529 00:31:19,320 --> 00:31:22,440 Speaker 1: then there's ride with other people. Now this goes a 530 00:31:22,520 --> 00:31:25,960 Speaker 1: little bit more towards the harder core, the more advanced 531 00:31:25,960 --> 00:31:28,800 Speaker 1: cyclist triathletes. And I'm just gonna give you a list 532 00:31:28,880 --> 00:31:31,960 Speaker 1: of like what was that, We got about four of 533 00:31:32,040 --> 00:31:34,520 Speaker 1: the most popular. You've got swift, you've got trainer, road, 534 00:31:34,600 --> 00:31:37,960 Speaker 1: you've got to suffer fast, Ruby, just different ways to 535 00:31:38,120 --> 00:31:42,200 Speaker 1: actually have other people biking in real time with you. 536 00:31:42,920 --> 00:31:46,719 Speaker 1: And that's really cool option and I generally use that 537 00:31:47,000 --> 00:31:49,160 Speaker 1: personally when I'm training for an iron Man. Those will 538 00:31:49,160 --> 00:31:52,000 Speaker 1: be my longer rides for the most part, and I'll 539 00:31:52,040 --> 00:31:56,000 Speaker 1: mix that up. Even so, if you're someone who's more 540 00:31:56,080 --> 00:32:01,040 Speaker 1: motivated by that, especially the cyclists, you may want to 541 00:32:01,040 --> 00:32:05,800 Speaker 1: look into one of those type of services. And again, 542 00:32:05,840 --> 00:32:08,680 Speaker 1: if you buy that bike, just avoiding saying that the 543 00:32:08,760 --> 00:32:11,480 Speaker 1: brand name that doesn't have this option, this is why 544 00:32:11,520 --> 00:32:14,280 Speaker 1: you may think of a different bike where you can 545 00:32:14,400 --> 00:32:16,880 Speaker 1: have all of these options. So when you buy a 546 00:32:16,920 --> 00:32:19,840 Speaker 1: bike that doesn't have a screen and a set content 547 00:32:20,240 --> 00:32:25,760 Speaker 1: delivered to that screen, I almost think, you know, for 548 00:32:25,840 --> 00:32:28,520 Speaker 1: many people. I know for many people, having that variation 549 00:32:29,080 --> 00:32:32,880 Speaker 1: is better, right, not to say, you know, obviously the 550 00:32:32,920 --> 00:32:35,640 Speaker 1: other company is super popular for a reason, but you 551 00:32:35,720 --> 00:32:39,760 Speaker 1: also want potentially to have the ability to have different content. 552 00:32:40,000 --> 00:32:42,800 Speaker 1: So there you go. You can have your instructors, which 553 00:32:42,800 --> 00:32:45,080 Speaker 1: is what most people know. You can have your computer 554 00:32:45,200 --> 00:32:49,560 Speaker 1: lad almost AI type in some instances workouts. You can 555 00:32:49,720 --> 00:32:53,080 Speaker 1: ride through the countryside, just disassociate right through the woods. 556 00:32:53,400 --> 00:32:55,960 Speaker 1: You can ride with other people with the swift trainer 557 00:32:56,040 --> 00:32:59,800 Speaker 1: road type of trainer roads. Not that's more um that 558 00:32:59,880 --> 00:33:02,840 Speaker 1: is actually you know, just the computer lad. Uh So 559 00:33:02,880 --> 00:33:04,400 Speaker 1: that shouldn't be in the list. I take that back. 560 00:33:04,440 --> 00:33:06,600 Speaker 1: That was that was meant for the computer led one, 561 00:33:06,640 --> 00:33:09,520 Speaker 1: but with definitely one of the most popular ones out there. 562 00:33:09,520 --> 00:33:11,680 Speaker 1: If you're looking for something like that. And then finally 563 00:33:11,680 --> 00:33:13,680 Speaker 1: I have to throw in there no content. You've got 564 00:33:13,680 --> 00:33:15,800 Speaker 1: a bike and you don't want to pay for those services, 565 00:33:15,960 --> 00:33:18,000 Speaker 1: you don't have to. You can go to the old 566 00:33:18,040 --> 00:33:20,880 Speaker 1: school away music. I still love doing that. I still 567 00:33:20,880 --> 00:33:24,239 Speaker 1: have my mixes. Gosh do I have mixes, thousands of 568 00:33:24,320 --> 00:33:28,719 Speaker 1: songs and routines, playlists from the days when I taught. 569 00:33:29,280 --> 00:33:32,120 Speaker 1: It's a great way to do that. So put your 570 00:33:32,160 --> 00:33:33,800 Speaker 1: favorite music on. If you want to do a thirty 571 00:33:33,840 --> 00:33:38,000 Speaker 1: minute workout, put a thirty minute mixed together, and here's 572 00:33:38,040 --> 00:33:41,520 Speaker 1: one simple way to do it. When the courses come on. 573 00:33:41,600 --> 00:33:44,800 Speaker 1: In a fast song, do your sprints. Generally it's like 574 00:33:44,800 --> 00:33:48,000 Speaker 1: thirty seconds the time out perfectly. When it's a slow song, 575 00:33:49,200 --> 00:33:54,920 Speaker 1: that's your hill, slow tempo, you're gonna go slower and 576 00:33:54,960 --> 00:33:56,960 Speaker 1: make that a hill. And then if you have long 577 00:33:57,000 --> 00:33:59,960 Speaker 1: songs like I used to do Freebird, Yes I'm Old 578 00:34:00,080 --> 00:34:03,280 Speaker 1: or Peter Frampton's do you feel like I do? There's 579 00:34:03,280 --> 00:34:08,399 Speaker 1: your like either straightaway just hold it endurance portion or 580 00:34:08,440 --> 00:34:11,080 Speaker 1: your hills especially do you feel like I do? That's 581 00:34:11,120 --> 00:34:14,200 Speaker 1: great and free bird could be a hill song. So music. 582 00:34:14,360 --> 00:34:17,680 Speaker 1: You don't need to spend a lot of money on 583 00:34:17,800 --> 00:34:21,000 Speaker 1: a subscription to something if you don't want to. And 584 00:34:21,040 --> 00:34:26,520 Speaker 1: the last easiest option is just to binge watch your 585 00:34:26,520 --> 00:34:30,399 Speaker 1: favorite show. And that's a great way to do it too. 586 00:34:30,440 --> 00:34:32,719 Speaker 1: On your endurance days. You binge watched the show. On 587 00:34:32,719 --> 00:34:34,360 Speaker 1: your days when you want to throw some in in 588 00:34:34,480 --> 00:34:38,200 Speaker 1: some intervals and more kind of specific way of doing 589 00:34:38,200 --> 00:34:41,000 Speaker 1: what you want to do, then that's your music day. 590 00:34:41,400 --> 00:34:44,080 Speaker 1: All of this will help you burn more calories, have 591 00:34:44,280 --> 00:34:47,000 Speaker 1: more fun, and be more likely to get on it. 592 00:34:47,480 --> 00:34:51,080 Speaker 1: All right, I knew this was gonna go longer than 593 00:34:51,160 --> 00:34:53,520 Speaker 1: I thought. Let's go through these last couple real quick. 594 00:34:53,680 --> 00:34:56,600 Speaker 1: Make your space inspiring. If you have a home, you 595 00:34:56,600 --> 00:34:58,920 Speaker 1: have a home gym, and if you have a place 596 00:34:58,920 --> 00:35:01,759 Speaker 1: where even a corner for room where your bike is, 597 00:35:02,719 --> 00:35:05,239 Speaker 1: make it as inspiring as you can to motivate you, 598 00:35:05,360 --> 00:35:10,239 Speaker 1: whether that's motivational posters, pictures, I got led lighting in 599 00:35:10,280 --> 00:35:13,760 Speaker 1: the ceiling. You can put a small fridge with water 600 00:35:14,239 --> 00:35:16,960 Speaker 1: your sports drinks. And you can put a little box 601 00:35:17,719 --> 00:35:20,000 Speaker 1: or a shelf next to your bike where your towels, 602 00:35:20,040 --> 00:35:22,359 Speaker 1: maybe a couple of extra water bottles. You can throw 603 00:35:22,400 --> 00:35:26,920 Speaker 1: your phone there. So make your space inspiring. That is 604 00:35:26,920 --> 00:35:30,680 Speaker 1: going to significantly help with your indoor cycling workout. And 605 00:35:30,719 --> 00:35:35,120 Speaker 1: I really encourage you if you do have the space 606 00:35:35,200 --> 00:35:38,799 Speaker 1: to dedicate like even a small room to your gym 607 00:35:38,840 --> 00:35:42,120 Speaker 1: space or you know, the basement, the garage. So many 608 00:35:42,160 --> 00:35:45,319 Speaker 1: people are doing now. It is so worth it. It 609 00:35:45,440 --> 00:35:49,280 Speaker 1: is so worth it. So make your space inspiring for you. 610 00:35:50,400 --> 00:35:54,760 Speaker 1: All right, monitor your metrics, not too much, not too little, 611 00:35:54,800 --> 00:35:57,160 Speaker 1: whatever works for you. But as they say, you know, 612 00:35:57,200 --> 00:35:58,839 Speaker 1: you've got to measure it if you want to change 613 00:35:58,880 --> 00:36:00,239 Speaker 1: it to some degree. And I'm gonn give you the 614 00:36:00,280 --> 00:36:03,720 Speaker 1: most important metrics to close off this show. But that's time, 615 00:36:03,800 --> 00:36:08,880 Speaker 1: that's distance, that's calories burned. Okay, So monitor that whatichever 616 00:36:08,920 --> 00:36:11,680 Speaker 1: way you want on your phone, in an app, in 617 00:36:11,719 --> 00:36:15,920 Speaker 1: a notebook, old school, but that will help. And if 618 00:36:16,000 --> 00:36:18,680 Speaker 1: you're someone who wants to test, you know, take an 619 00:36:18,719 --> 00:36:22,480 Speaker 1: FTP test. So many of these programs will have that 620 00:36:22,520 --> 00:36:25,319 Speaker 1: built in where a coach will lead you through and 621 00:36:25,360 --> 00:36:27,480 Speaker 1: that's going to give your zones. Again. I want to 622 00:36:27,520 --> 00:36:30,279 Speaker 1: get deep into that here, but that is part of 623 00:36:30,320 --> 00:36:34,080 Speaker 1: the success. But listen, so many people I don't want 624 00:36:34,080 --> 00:36:36,040 Speaker 1: to get that deep into it. I get it. Some 625 00:36:36,120 --> 00:36:38,279 Speaker 1: of you do that are listening, and I'll give you 626 00:36:38,320 --> 00:36:40,719 Speaker 1: those shows as well. But this is just the way 627 00:36:40,719 --> 00:36:44,920 Speaker 1: to really start making it what a habit. And that's 628 00:36:44,960 --> 00:36:48,120 Speaker 1: gonna lead to my final most important metric. Alright, so 629 00:36:48,239 --> 00:36:56,800 Speaker 1: monitor metrics, time, distance, calories burned, and for those people 630 00:36:56,840 --> 00:37:00,279 Speaker 1: who are really looking at you know, cycling metric X, 631 00:37:00,760 --> 00:37:03,879 Speaker 1: we're going to talk about your your power output, your 632 00:37:03,960 --> 00:37:09,920 Speaker 1: wattage measured in wattage, okay, And so this is an 633 00:37:09,920 --> 00:37:14,040 Speaker 1: important point where we talk about resistance and cadence. So 634 00:37:14,239 --> 00:37:18,879 Speaker 1: when indoor cycling first really started in the gyms, there 635 00:37:18,960 --> 00:37:22,719 Speaker 1: was the tendency to do no resistance and bike as 636 00:37:22,719 --> 00:37:25,280 Speaker 1: fast as you could, as high a cadence as you could, 637 00:37:25,560 --> 00:37:29,480 Speaker 1: and that was like visually appealing and fund to some degree, 638 00:37:30,080 --> 00:37:32,440 Speaker 1: and it helps support that we don't want to bulk 639 00:37:32,520 --> 00:37:35,920 Speaker 1: up our legs. But thank goodness, that's going away. So 640 00:37:36,440 --> 00:37:41,759 Speaker 1: the quick tutorial on that is you want resistance and 641 00:37:41,840 --> 00:37:45,680 Speaker 1: you want cadence, right, So in other words, more resistance 642 00:37:45,760 --> 00:37:49,960 Speaker 1: it's harder, higher cadence it's harder. And that is what 643 00:37:50,680 --> 00:37:54,520 Speaker 1: especially for that one brand of bike that is super 644 00:37:54,520 --> 00:37:57,839 Speaker 1: popular that I'm avoiding naming. That's what the output number is. 645 00:37:58,880 --> 00:38:02,239 Speaker 1: It's cadence, it's output. So what I want you to 646 00:38:02,280 --> 00:38:05,759 Speaker 1: know is you want to have resistance. You want to 647 00:38:05,800 --> 00:38:08,319 Speaker 1: mix up those resistances, but you don't want to be 648 00:38:08,400 --> 00:38:13,759 Speaker 1: super high cadence all the time with no resistance anytime. 649 00:38:14,400 --> 00:38:18,160 Speaker 1: That was really confusing. You want to follow the instructor 650 00:38:19,160 --> 00:38:24,080 Speaker 1: and have the resistance and monitor the cadence. So seventy 651 00:38:24,360 --> 00:38:26,840 Speaker 1: nineties where a lot of people spend a lot of time, 652 00:38:27,840 --> 00:38:30,840 Speaker 1: and then you bring that resistance up. The stronger you get, 653 00:38:31,320 --> 00:38:34,319 Speaker 1: the more resistance, obviously you're going to be able to 654 00:38:34,640 --> 00:38:39,560 Speaker 1: push and to utilize. So cadence and resistance. Don't go 655 00:38:39,600 --> 00:38:44,200 Speaker 1: old school with the high cadence no resistance. That's actually 656 00:38:44,239 --> 00:38:48,200 Speaker 1: where a lot of injuries happen as well, especially when 657 00:38:48,200 --> 00:38:51,839 Speaker 1: the wheels weighted. There are different resistances now magnetic weighted 658 00:38:51,840 --> 00:38:54,239 Speaker 1: wheels depending on the bike you have. I talked about 659 00:38:54,239 --> 00:38:57,880 Speaker 1: that in a prior podcast, but that is another thing 660 00:38:57,920 --> 00:39:02,440 Speaker 1: you can monitor. Okay, power and that is one of 661 00:39:02,480 --> 00:39:09,040 Speaker 1: the more important metrics that cyclists will take a look at. 662 00:39:10,080 --> 00:39:13,200 Speaker 1: And that goes also with heart rate, so heart rate 663 00:39:13,200 --> 00:39:17,320 Speaker 1: will always be there as well. That is more variable, 664 00:39:17,400 --> 00:39:20,400 Speaker 1: which is why cyclists like to use power less variability 665 00:39:20,440 --> 00:39:24,799 Speaker 1: there much less, but it's still something you use. Right, 666 00:39:24,880 --> 00:39:28,040 Speaker 1: So you're taking a class and your average heart rate 667 00:39:28,160 --> 00:39:32,360 Speaker 1: is and two months later you've taken a bunch of 668 00:39:32,400 --> 00:39:34,520 Speaker 1: classes and you do that same class or the same 669 00:39:34,520 --> 00:39:36,640 Speaker 1: type of workout, and your heart rate is now one 670 00:39:36,760 --> 00:39:40,759 Speaker 1: thirty five. You're getting stronger, you're getting fitter. All right, 671 00:39:41,920 --> 00:39:45,280 Speaker 1: there you go, and again, just finish up with the output. 672 00:39:46,440 --> 00:39:49,520 Speaker 1: Your output, it's measured in watts, and that's how much 673 00:39:49,600 --> 00:39:53,560 Speaker 1: power you are exerting at any point in time. Okay, 674 00:39:53,680 --> 00:39:56,120 Speaker 1: you can increase your output, and this is for that 675 00:39:56,239 --> 00:40:01,800 Speaker 1: specific um workout itself or brand I should say, you 676 00:40:01,840 --> 00:40:04,000 Speaker 1: can increase your output by doing what I just said, 677 00:40:04,080 --> 00:40:07,960 Speaker 1: increase your cadence, your resistance or both. So those are 678 00:40:07,960 --> 00:40:10,359 Speaker 1: the two most of you are gonna spend a lot 679 00:40:10,360 --> 00:40:14,560 Speaker 1: of time focusing on your cadence and your resistance. Okay, 680 00:40:14,640 --> 00:40:17,239 Speaker 1: when you up both of them, then that number really 681 00:40:17,239 --> 00:40:20,920 Speaker 1: goes up. Okay, and your total output is how much 682 00:40:20,960 --> 00:40:24,439 Speaker 1: work you've done for the whole ride. The stronger you get, 683 00:40:24,440 --> 00:40:27,680 Speaker 1: the fitter you get, the higher your total output at 684 00:40:27,719 --> 00:40:29,680 Speaker 1: the end of each tried. All right, let's wrap it 685 00:40:29,680 --> 00:40:33,840 Speaker 1: all up just like everything else. People, you want to 686 00:40:33,840 --> 00:40:36,720 Speaker 1: mix up your workouts for your body and your brain. 687 00:40:37,280 --> 00:40:39,520 Speaker 1: I get it. You find an instructor you love, you 688 00:40:39,560 --> 00:40:42,560 Speaker 1: find a class you love time, and you do it, 689 00:40:43,000 --> 00:40:46,080 Speaker 1: and then you burn out and you're gonna probably get injured, 690 00:40:46,800 --> 00:40:49,040 Speaker 1: you know, but you're definitely gonna get bored with it 691 00:40:49,120 --> 00:40:51,760 Speaker 1: over time, so so that you can continue to enjoy 692 00:40:51,800 --> 00:40:53,600 Speaker 1: that workout and get the most out of it. Mix 693 00:40:53,840 --> 00:40:58,160 Speaker 1: up your workouts, and this goes for the type of 694 00:40:58,160 --> 00:41:00,920 Speaker 1: workouts too, so you're gonna have easy days in your 695 00:41:00,920 --> 00:41:03,680 Speaker 1: hard days. You know. That's why when you look at 696 00:41:03,760 --> 00:41:09,560 Speaker 1: many of these content programs, they'll have endurance ride, interval ride, 697 00:41:10,040 --> 00:41:15,279 Speaker 1: to bottle ride, hit ride, do all of them? Do 698 00:41:15,400 --> 00:41:18,560 Speaker 1: all of them? Have your shorter workouts, as I say, 699 00:41:18,760 --> 00:41:23,000 Speaker 1: those are more likely to be your intervals and your 700 00:41:23,080 --> 00:41:27,080 Speaker 1: longer workouts, which is your steady state, low intensity or 701 00:41:27,200 --> 00:41:30,560 Speaker 1: lower intensity. You want your endurance days, you want your 702 00:41:30,560 --> 00:41:33,319 Speaker 1: interval days, you want your hill days. You want to 703 00:41:33,360 --> 00:41:36,719 Speaker 1: mix it all up, just like my podcast on four 704 00:41:36,760 --> 00:41:39,239 Speaker 1: different types of runs. You know, as I trained for 705 00:41:39,280 --> 00:41:41,799 Speaker 1: this next Iron Man, I have my hill day, I 706 00:41:41,840 --> 00:41:45,319 Speaker 1: have my interval day, I have my long run day. 707 00:41:45,680 --> 00:41:51,400 Speaker 1: And those are the three basics. Hills, intervals, endurance, and 708 00:41:51,400 --> 00:41:54,440 Speaker 1: then the tempo gets a little funky for most people. 709 00:41:54,840 --> 00:41:59,759 Speaker 1: But mix it up, mix it up, and mix up everything. 710 00:42:00,120 --> 00:42:02,960 Speaker 1: Some days use a coach, some days do the coach workout. 711 00:42:03,000 --> 00:42:04,560 Speaker 1: Some days go I don't want to listen to anyone. 712 00:42:04,600 --> 00:42:06,359 Speaker 1: I want to explore the world. I want to ride 713 00:42:06,360 --> 00:42:08,560 Speaker 1: through the countryside. And then some days say, you know what, 714 00:42:08,560 --> 00:42:10,480 Speaker 1: I don't want any of that. I want to just 715 00:42:10,480 --> 00:42:13,120 Speaker 1: watch TV and do that work out. And then other 716 00:42:13,160 --> 00:42:14,400 Speaker 1: days say, you know what, I want to put on 717 00:42:14,440 --> 00:42:18,960 Speaker 1: my own music. That is to abuse the horrible term. 718 00:42:19,239 --> 00:42:22,120 Speaker 1: That is the secret to success. That is why a 719 00:42:22,239 --> 00:42:26,520 Speaker 1: fifty one, having been doing this since I was, you know, 720 00:42:26,600 --> 00:42:30,439 Speaker 1: in my teens, I'm still doing it and I'm injury free, 721 00:42:30,480 --> 00:42:33,239 Speaker 1: and I'm still having fun because of mix it all 722 00:42:33,320 --> 00:42:37,799 Speaker 1: up all the time. Some days I binge watch a show. 723 00:42:37,880 --> 00:42:40,920 Speaker 1: Some days I'll do a workout with an instructor. And 724 00:42:40,960 --> 00:42:44,160 Speaker 1: that's really hard for me, as I said earlier, because 725 00:42:44,760 --> 00:42:47,600 Speaker 1: you know, it's just hard. I don't like to listen 726 00:42:47,640 --> 00:42:49,160 Speaker 1: to other people tell me what to do. I have 727 00:42:49,239 --> 00:42:52,000 Speaker 1: my own way. But that's why I know it's beneficial 728 00:42:52,160 --> 00:42:55,320 Speaker 1: as long as I totally trust and respect the instructor. 729 00:42:56,400 --> 00:43:00,319 Speaker 1: That's obviously super important for me. Mix it up, Sit up, 730 00:43:00,360 --> 00:43:03,319 Speaker 1: mix it up, mix it up. Final two points, real quick, 731 00:43:03,800 --> 00:43:06,719 Speaker 1: what's the most important metric? My wife often comes to 732 00:43:06,760 --> 00:43:10,120 Speaker 1: me now, so she's super into this now, like crazy, 733 00:43:10,320 --> 00:43:15,520 Speaker 1: super busy, works full time TV producer, you know, and 734 00:43:16,160 --> 00:43:20,840 Speaker 1: she's doing the intercycling workouts, shorter ones, loving it frequency 735 00:43:20,880 --> 00:43:23,600 Speaker 1: through the roof. But she sometimes gets down on herself 736 00:43:23,600 --> 00:43:26,279 Speaker 1: because she sees the numbers, the metrics, you know, the 737 00:43:26,280 --> 00:43:29,080 Speaker 1: total output. I talked about things like that going down 738 00:43:29,239 --> 00:43:32,280 Speaker 1: or not always increasing. You can't. The most important metric, 739 00:43:32,320 --> 00:43:34,120 Speaker 1: as I say to her all the time, is how 740 00:43:34,120 --> 00:43:36,239 Speaker 1: many times you get on it. That at the end 741 00:43:36,239 --> 00:43:37,920 Speaker 1: of the day is all that matters. When it comes 742 00:43:38,280 --> 00:43:40,400 Speaker 1: and all that matters. That is the most important thing 743 00:43:40,440 --> 00:43:44,040 Speaker 1: to start because it goes to excessive moderation. You need 744 00:43:44,040 --> 00:43:46,640 Speaker 1: to do a little bit frequently, not a lot infrequently, 745 00:43:47,320 --> 00:43:49,120 Speaker 1: when you mix all this stuff up. When you actually 746 00:43:49,120 --> 00:43:52,360 Speaker 1: do what I say and have done myself for years, 747 00:43:52,400 --> 00:43:55,200 Speaker 1: it's incredible the results you will see. So the most 748 00:43:55,200 --> 00:43:57,400 Speaker 1: important metric, and I used to say this when I 749 00:43:57,400 --> 00:43:59,680 Speaker 1: taught my class, and you know, they came out with 750 00:43:59,719 --> 00:44:02,200 Speaker 1: the the first apps that I would use in the class, 751 00:44:02,440 --> 00:44:03,759 Speaker 1: and I'd say, okay, you open up that app and 752 00:44:03,800 --> 00:44:05,040 Speaker 1: look at all these things we can do. And I said, 753 00:44:05,040 --> 00:44:06,359 Speaker 1: but you know what, the most important thing in this 754 00:44:06,360 --> 00:44:08,480 Speaker 1: app is the calendar and at the end of the month, 755 00:44:08,480 --> 00:44:10,080 Speaker 1: to look back and go, you know what, I went 756 00:44:10,120 --> 00:44:14,799 Speaker 1: to Tom's class twenty times this month. That's the most 757 00:44:14,800 --> 00:44:16,839 Speaker 1: important thing. Not hey, look at my number. I went 758 00:44:16,880 --> 00:44:21,240 Speaker 1: twice and here's my total output. It's awesome to talk about, 759 00:44:21,960 --> 00:44:24,120 Speaker 1: but it doesn't go to your health and wellness. So 760 00:44:24,160 --> 00:44:27,439 Speaker 1: that's the most important thing. Focus on your frequency, most 761 00:44:27,480 --> 00:44:30,520 Speaker 1: important metric. Then you start to bring in heart rate 762 00:44:30,520 --> 00:44:35,120 Speaker 1: and power and distance and time and calories burned, and 763 00:44:35,160 --> 00:44:39,319 Speaker 1: finally you gotta have fun. I started the show by saying, 764 00:44:39,400 --> 00:44:42,040 Speaker 1: that's what this all is about. It's making it fun. 765 00:44:42,480 --> 00:44:44,920 Speaker 1: You are not competing with anyone else unless you want to, 766 00:44:45,040 --> 00:44:47,000 Speaker 1: which many people do. But what I find is those 767 00:44:47,000 --> 00:44:50,960 Speaker 1: people who are super into competing with other people, they 768 00:44:50,960 --> 00:44:53,560 Speaker 1: tend to burn out and get hurt. And let me 769 00:44:53,640 --> 00:44:59,960 Speaker 1: say this real, real quickly. For that major main bike company, 770 00:45:00,120 --> 00:45:06,280 Speaker 1: you do compete with the leaderboard, Um, people are cheating. Uh, 771 00:45:06,400 --> 00:45:09,160 Speaker 1: you need to have the bike calibrated, people are going 772 00:45:09,239 --> 00:45:12,920 Speaker 1: fast during the cool downs in the warmups, so the 773 00:45:13,040 --> 00:45:18,239 Speaker 1: leaderboard is um is far from perfect. I'll leave it 774 00:45:18,280 --> 00:45:21,560 Speaker 1: at that. And you know, when you do a ride 775 00:45:21,719 --> 00:45:24,239 Speaker 1: on on a program like that and it's a it's 776 00:45:24,239 --> 00:45:26,640 Speaker 1: an endurance ride. What why is there a leaderboard to 777 00:45:26,680 --> 00:45:30,080 Speaker 1: begin with? So my point is, sure, use that leaderboard 778 00:45:30,120 --> 00:45:33,560 Speaker 1: to motivate you, and that's a great tool for many people. 779 00:45:34,360 --> 00:45:36,759 Speaker 1: But in the end, the cliche is true. You're not 780 00:45:36,760 --> 00:45:40,120 Speaker 1: competing with anyone except yourself, and you can't and won't 781 00:45:40,200 --> 00:45:43,359 Speaker 1: always beat yesterday. It's impossible, and you don't want to. 782 00:45:43,600 --> 00:45:45,319 Speaker 1: You want your easy days in your hard days, as 783 00:45:45,360 --> 00:45:50,200 Speaker 1: I just said. So there you have it, way longer 784 00:45:50,239 --> 00:45:52,600 Speaker 1: than I thought it would be, but I thought it 785 00:45:52,600 --> 00:45:55,799 Speaker 1: would possibly go longer because I love it. I've been 786 00:45:55,840 --> 00:45:57,719 Speaker 1: doing this for a really long time, and I would 787 00:45:57,719 --> 00:46:03,040 Speaker 1: be getting on my bike today tonight and doing all 788 00:46:03,080 --> 00:46:06,279 Speaker 1: the things that I talked about. Everything I talk about here, 789 00:46:06,320 --> 00:46:13,279 Speaker 1: I do. I mix it up. I have fun. I 790 00:46:13,360 --> 00:46:17,840 Speaker 1: focus on not competing with anyone else. Couldn't care less, 791 00:46:17,960 --> 00:46:22,080 Speaker 1: it really couldn't don't care. What does that mean? So 792 00:46:22,400 --> 00:46:25,680 Speaker 1: you know, I'll use it as a motivational tool sometimes 793 00:46:26,440 --> 00:46:29,000 Speaker 1: during you know, a ride where I'm using that type 794 00:46:29,000 --> 00:46:35,200 Speaker 1: of technology. But it's about being healthy, it's about being consistent, 795 00:46:36,080 --> 00:46:39,120 Speaker 1: it's about having fun. It's about being great role models 796 00:46:39,160 --> 00:46:44,439 Speaker 1: for our kids if you have them. And I want 797 00:46:44,480 --> 00:46:49,640 Speaker 1: to be feeling this good at as I am right 798 00:46:49,640 --> 00:46:54,279 Speaker 1: now at and I want you to as well. And 799 00:46:54,280 --> 00:46:57,440 Speaker 1: that's why I do these shows, and that's my entire career, 800 00:46:57,920 --> 00:47:02,680 Speaker 1: helping you live your best life. Enough. Thank you so 801 00:47:02,760 --> 00:47:06,279 Speaker 1: much for listening. If you have questions comments, show again, 802 00:47:06,400 --> 00:47:09,640 Speaker 1: could have been way longer. I might cut it down 803 00:47:09,680 --> 00:47:11,880 Speaker 1: just enough. I feel like it did. The whole power 804 00:47:12,000 --> 00:47:14,920 Speaker 1: thing will do a whole you know other separate shows 805 00:47:14,920 --> 00:47:17,600 Speaker 1: on that as well. Reach out what you gotta subscribe 806 00:47:17,760 --> 00:47:20,440 Speaker 1: first and foremost subscribed to the podcast. Please rate it 807 00:47:20,480 --> 00:47:23,160 Speaker 1: as well. Leave comments if you can where you are listening, 808 00:47:23,160 --> 00:47:25,680 Speaker 1: Always appreciated. You want to reach out Tom h Fit 809 00:47:25,800 --> 00:47:29,520 Speaker 1: is Twitter and Instagram Tom h Fit, and you can 810 00:47:29,560 --> 00:47:36,000 Speaker 1: email me right through the website Fitness Disrupted dot com. 811 00:47:36,040 --> 00:47:38,440 Speaker 1: I love what I do. I have the greatest job 812 00:47:38,440 --> 00:47:41,880 Speaker 1: in the world and I take it really seriously the 813 00:47:41,920 --> 00:47:46,480 Speaker 1: information I give you. Thank you for listening. I am 814 00:47:46,560 --> 00:47:54,560 Speaker 1: Tom Holland This is Fitness Disrupted. Believe in yourself. Fitness 815 00:47:54,640 --> 00:47:58,040 Speaker 1: Disrupted is a production of I heart Radio. For more 816 00:47:58,120 --> 00:48:01,319 Speaker 1: podcast from my heart Radio, visit the i heart Radio app, 817 00:48:01,520 --> 00:48:04,960 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.