As discussed in my last blog post, Rating of Perceived Exertion (RPE) is one way to monitor intensity in a cycle class. Being a visual learner myself, I appreciate any form of visual cueing during a cycle class. I have created individual RPE cards, which are affixed to each bike (see picture below for an example). I encourage cycle participants to use the card throughout the class to monitor intensity. The cards cover the modified Borg RPE scale (0-10), which seems to be easier to follow than the traditional Borg RPE scale (6-20).
When I use the cards in class, I start with a brief overview of what the numbers represent and how the scale is a subjective assessment of each individual’s exertion level or intensity. Ensure to clearly describe!
The following two drills are one way to use the cards in your class:
To start, set a baseline tension and cadence to match a 3-4/10 for a moderate to somewhat hard exertion. This can be tricky to begin with so take time to let participants juggle tension and cadence to find the right balance.
1.Use tension only to set the exertion. Maintain a cadence of 80-90 rpm. Each section can be held for 30-60 seconds depending on the physical fitness of your group.
Add tension to a rating of 5/10 (hard)
Take tension off to a rating of 3/10 (moderate)
Add tension to a rating of 7/10 (very hard)
Take tension off to a rating of 2/10 (light)
2.Use cadence only to set the exertion. Maintain tension at moderate or slightly higher resistance (steady state tension). Each section can be held for 30-60 seconds depending on the physical fitness of your group.
Increase cadence to a rating of 5/10 (hard)
Decrease cadence to a rating of 3/10 (moderate)
Increase cadence to a rating of 7/10 (very hard)
Decrease cadence to a rating of 2/10 (light)
These two drills give the cycle participants an opportunity to monitor their own exertion level, as well as, manipulate their exertion by using either tension or cadence. I would encourage asking cycle participants which version was more effective to mimic the assigned exertion level.
This is just one (visual) tool to help monitor exertion/intensity in a cycle class.
Workman's Cycle Drills & Skills
Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home!