photo: core health and fitness
Technology, data, leaderboards and gamification can vastly elevate the indoor cycling experience. However, these can also be hugely intimidating, either because the numbers, colours and graphics are unfamiliar, or because these tools are being used to create a competitive environment, where a newbie rider immediately knows they will ‘lose’ to more experienced riders.
Coaches need the necessary education and skills to make metrics meaningful to their riders, both experienced and beginner. Generally, asking riders to focus on one metric at a time can reduce cognitive overload. For example, having one stage focused on cadence – RPM) – then the next stage focused on power – Watts – simplifies the workout, and gives the coach time to explain that particular metric and how it can help individuals to get more from their workout.
Where leaderboards and challenges are included in class, making these team-based is ideal for newbies, as they feel connected to the group and able to contribute to their team’s performance, without the pressure of their individual performance being visible. Similarly, having challenges based on metrics other than simply who can hit the highest number can unite the class and give everyone a sense of competence – something that is key to intrinsic motivation for any activity.
Individualised metrics such as relative power (watts/kg) and percentage of maximum heart rate (%HRmax) prevent lighter and older riders from being unfairly disadvantaged, while challenges based on consistency of RPMs or maintaining a sub-maximal intensity give people of all experience levels the chance to make it to the winners’ podium.
Asking riders to focus on
one metric at a time can
reduce cognitive overload