ICA Master Class Twenty-Minute Field Test Twenty-Minute Field Test: Coaching Play by Play Created by Jennifer Sage Training Type: Threshold Field Test Working HR Zones: Zone 4/5a Total Class Length: 60 minutes This is the coaching play by play that accompanies the 20-minute field test explained in the ICA threshold field-testing document and audio. Please listen to that audio for the detailed explanation of the physiology of the field test and what to do with the numbers following the test. (This Master Class has a separate audio). A field test is run much like a time trial (except in position on the bike indoors), with the specific goal to find an estimate that closely approximates lactate threshold heart rate (LTHR), or functional threshold power (FTP). Most time trials of 30-40km that last 30–60 minutes are held at lactate threshold heart rate intensity. Keep in mind that the coaching cues here are specific to the 20-minute test to determine average threshold heart rate. If you have a power meter and are measuring FTP, you can still use these same coaching cues to motivate your students; simply modify the verbiage to include your power meter and motivate them to maintain the highest sustainable power output for those twenty minutes, every now and then asking for a few extra watts instead of a few extra heart beats. A note about music for field-testing I used to simply choose the highest-energy music that motivated me (and my students), not worrying as much about the beat as I do now. You’ll see this is my past field test playlist suggestions. Some of my favorite field test songs included many songs in the 130–150 bpm range. This is a high-energy rhythm of music, but when you follow this beat and want to get to this level of intensity, it requires that you push a big gear at cadences of 65–75 rpm. My favorite used to always be Conga Fury by Juno Reactor, which at 162 bpm is still only 81 rpm. But as explained in the field test description and audio, if riders push big gears at these slower cadences, it requires a much higher engagement of fast-twitch, glycolytic muscle fibers, which fatigue more quickly than the more aerobic, slow-twitch muscle fibers. For the purpose of a field test, we want to engage more slow-twitch oxidative (aerobic) muscle fibers at higher cadence efforts. Of course, that doesn’t mean that for non-field test time trials or threshold efforts or intervals you can’t pedal at these slower, climbing cadences to these high-energy songs! The purpose is simply different. Make sure you explain this to your students. Copyright © 2011, 2012 Jennifer Sage and Indoor Cycling Association Page 1 Indoor Cycling Association Master Class Twenty-Minute Field Test But this does make it a bit tricky to find high-energy songs in the 85-95 bpm/rpm range, especially longer ones. Certain rock songs work well, some 80’s retro, and some hip-hop songs work, but most pop songs usually fall into the 125-145 bpm range so you’ll be hard-pressed to find those. Most of these genres are shorter songs. Personally, I find it a bit distracting for a field test in which the mental component is so important, to have six or seven 3- or 4-minute songs strung together. Instead, I use the shorter songs to round out a couple of longer ones (as you’ll see in this playlist). One answer is the downtempo genre, which is the perfect tempo for field tests at 85-95 bpm, and are often longer songs of 7–12 minutes long. The problem is that often the energy is a little bit more subdued than what you want for a high intensity field test. For that reason, they work perfect for tempo rides in Zone 3. But I have found a few downtempo songs that do seem to work quite well. Let it be known that my biggest search for music these days is high-energy 85- 95 bpm songs! When I find them, I’ll be posting them on the Friday Favorites. In this particular profile, I start and end with two shorter, rock/retro songs of 86 and 88 bpm, and put two 90-bpm songs in the middle. In fact, the song Mandala by Chronos perfectly embodies what I am looking for in a 90-ish rpm downtempo high-energy song for a field test. The rhythm and energy of the song is mesmerizing, but not one that lulls you into an easier tempo pace; it drives you to turn the pedals with its consistent rhythm that builds throughout the song. You will not want to let go of the beat. THIS is what I am searching for more of! (If you have any ideas for more songs like this, please post them in the comments section). My four songs ends up being a little longer than 21 minutes, so you can either use Mixmeister to blend them to a perfect 21 minutes (or 20 if you are doing an FTP test), or you can wait to start the test until about 1:20 into the first song. Ending with a song like Dancing With Myself by Billy Idol usually puts a smile on the grimacing faces of my students. Also mixing the genres like this during a field test helps satisfy your most picky audiences. Following my playlist at the end of this handout, I list other songs that seem to work well for 85- 95 rpm tempo, mostly in the downtempo/electronic genre, but some mainstream and rock as well. I also give you a handful of other choices for the 5-minute hard effort following the warm- up. The song you use for this effort is one in which you can have some fun, because the cadence isn’t as important, and you just want to set them on fire to prepare physically and mentally for the field test. Just find a 5-ish minute song that you really love! Copyright © 2013 Jennifer Sage and Indoor Cycling Association Page 2 Indoor Cycling Association Master Class Twenty-Minute Field Test The ICA Twenty-Minute Field Test Note that I give suggested times within the field test for certain cues. These of course are not hard and fast rules for when to cue, this is just to show that I’m trying to motivate them throughout the effort just enough without talking too much. You can choose which cues work best with your style, and space them out as needed. Pre-class So, you’ve all got your heart rate monitors? And you know how to use them? Hopefully you’ve played with those average functions a bit if it’s new to you – I’ll give you a chance in about 15 minutes to test it. Don’t have a HRM? As I told you before, you can still ride this class, and you will get an excellent workout and have fun. But promise me one thing – as you push yourself through the time trial, the field test, ask yourself “what valuable information am I missing out on? What could I be learning about my body if I did get a HRM?” The warm-up Song 1: Cosmic Love (Short Club Remix), Florence and The Machine, 100 bpm, 7:26 Song 2: Seven Nation Prayer (Bon Jovi vs. The White Stripes), 125 bpm, 3:51 Song 3: Letting Go ft. Nicki Minaj (Kingdom Dub), Sean Kingston, 92 bpm, 4:26 Let’s begin turning those pedals nice and easy. I’m going to give you 15 minutes to warm up the legs to gradually increase to a moderate pace. Let’s enjoy this warm-up – believe me, you will be very, very appreciative of it in about 40 minutes from now! Establish a real-road cadence of somewhere around 80-90 rpm. No faster for now. As we move up the road, every couple of minutes, I want you to engage a little more road underneath you. If you were riding outside, as your legs warmed up, you would shift up only when you were able to take on another gear. Once we get into the “test”, or the “race” if it helps you to think of it in those terms, you won’t have as much time to be readjusting your form, so let’s establish your good form right from the beginning. Remember, upper body is relaxed. Especially once we get into the meat of the workout, you don't want to waste energy on tight neck and shoulder muscles, or a core that’s being sucked in. That is energy your legs can use to propel you forward (even if we’re not going anywhere)! Wiggle your fingers so you’re not gripping the handlebars excessively, I’ll remind you to do that occasionally through the test. Let it be the reminder to relax from your fingers to your neck. Copyright © 2013 Jennifer Sage and Indoor Cycling Association Page 3 Indoor Cycling Association Master Class Twenty-Minute Field Test Where are your knees? Right over your toes, not out to the side. You’re going to have a lot of revolutions of those legs, better to make sure they are the revolutions you want! Productive ones lined up properly! Where’s your head? Not just physically. But yes, physically I want it in alignment with your spine so you’re not dropping your chin or hyper extending your head.