April 10: Only Pedaling Pyramids (OPP) -- 90 minute ride

“Dubbed the 100th Monkey effect, it’s when ideas spread from one group to all associated groups —until a critical mass of members demonstrate the new idea. ”

1) in the 1950s, Japanese scientists stumbled upon young monkeys washing their sweet potatoes before eating them. Standard practice for us humans, but out of the ordinary for Macaca monkeys.
The researchers visited other islands and discovered the practice there too! The idea somehow traveled, osmosis-like, and soon a critical mass was reached. Dubbed the 100th Monkey effect, it’s when ideas spread from one group to all associated groups —until a critical mass of members demonstrate the new idea.

I don’t put much stock into the 100th Monkey concept when it comes to indoor cycling (just showing up isn’t the hard part), but for 90-minute rides, it’s a different story. Just being in the room with other folks who DECIDED to double their average ride time . . . there is magic in the spin studio when no one gaps at a twelve minute spin up. I LOVE IT! THANK YOU to those who came out today.

2) Today’s ride touches all energy systems. Primarily we will work in zones three through five. I tend to offer alternate ways of pedaling through the longer blocks - 3 min on , 1 min off, 3 min on for the seven-minute efforts is one example of a modification. The three minute FTP test was intense . . . here’s the calculation you want to use to ‘convert’ your three-minute average watts to FTP. The 20-minute test is better…but the three-minute test is great for newbies.

Image courtesy of Stages Indoor Cycling

3) The playlist (do check out GoGo Penguin —it was the jazz song we used for the 3 minute FTP).
I am a music head and love collecting 6+ minute songs. I’ve been preparing for seven-minute intervals for about four years!!!! (Remember OPP = Outstanding Pedal Power! or Only Pedaling Pyramids).

4) We also discussed using heart rate zones to manage effort. We are BREATH KEEPERS, not BREATH LOSERS. Understanding your heart rate zones goes a long way toward endurance.

Once you learn to sync heart rate with cadence and watts, you unlock your distance-based potential on the bike. Here’s an article I wrote for Echelon on heart rate zones (apologies for the janky graphics) which may be of help.

5) A few links to items mentioned in class:

  • According to a new study, goldfish now have a longer attention span the humans. (imagine me asking for a 7-minute interval in a 45-minute class????)

  • Five ways to breathe better on the bike — we discussed these during class.

  • Habits . . . I referenced James Clear as my fave but BJ Fogg, and Nir Eyal bring something to the table too. 90 minutes isn’t just a 45-minute class multiplied by two. Honing new, efficiency-based habits is important.

My riders are way too intelligent for me not to fess up, the Hundredth Money phenomenon was debunked. A looooooong time ago:). But it’s a great opener for meetings, lectures or spin classes:)

REMEMBER TO KEEP BELIEVING IN MAGIC!

Coach Druprofiles