Wattbike Power Cycling Course Manual

www.wattbike.com

Wattbike Power Cycling:course manual

Bringing accurate performance data and technique feedback to group cycling

Wattbike Power Cycling: course manual

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Contents Outline of the Wattbike power cycling instructor course 4 Course assessment 5 Wattbike power cycling 6 Skills of instructing and motivation 7 Wattbike health and safety guidelines 10 Introduction to the Wattbike 11 How the Wattbike works 14 How to set zero on a Wattbike 16 Wattbike cycling position and set-up 18 Pedalling technique 20 Upper body, core and lower body 22 Air resistance, cadence and power 25 Power to weight ratio 27 Wattbike power cycling class design 28 Warm-up and cool-down 32 Wattbike cycling tests 35 Suggested Wattbike power cycling workouts 40

APPENDICES Physical Activity Readiness Questionnaire (PAR-Q) 44 Informed consent 45 Bibliography 46 Course evaluation form 47

CONTACT US Phone: +44 (0)115 9455454 Email: [email protected] Web: www.wattbike.com

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Outline of the Wattbike power cycling instructor course

09:00-09:15 Registration 09:15-10:30 How the Wattbike works The Wattbike performance monitor (active session on Wattbikes) Wattbike cycling position set-up (active session on Wattbikes)

10:30-11:00 Using the software (Wattbike Expert and Power Cycling)

11:00-11:15 Break

11:15-12:15 Masterclass including pedalling technique, seated vs out of the saddle, warm-up (body charge) and cool-down (body recharge)

12:15-13:00 Lunch

13:00-15:00 Understanding the workout design principles of a Wattbike power cycling class Heart rate and power training zones/Borg scale Cadence/power/heart rate Tests

15:00-15:15 Break

15:15-15:30 Written assessment (multiple choice questionnaire)

15:30-17:30 Personal assessment/presentations

17:30-17:50 Q&A

17:50-18:00 Evaluation Close


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Course assessmentThe course assessment consists of two parts: 1. A multiple choice questionnaire (you must achieve 90% to pass)

2. A personal assessment

While there will be a continuous assessment of your performance across the whole course, you must pass the personal assessment before you can be approved as a Wattbike power cycling instructor.

The aim of the personal assessment is for you to

Wattbike Expert software

NB: A Wattbike power cycling instructor needs to be able to demonstrate good technique when teaching a power cycling class.

The personal assessment is split into two sections – your Wattbike master instructor will allocate one of each section (example: A1 = Demonstrate Wattbike cycling position and set-up, and teach a pedalling technique workout) although throughout the personal assessment you will be expected to demonstrate all the key knowledge and skills you have learnt from the online prior learning and reading modules, and during the course.

You will be given up to 15 minutes to plan a 5-10 minute presentation that you will then teach to the group.

Assessment sections

A. Wattbike cycling position and set-up

B. Warm-up – body charge

C. Cool-down – body recharge

1. Pedalling technique workout

2. Using heart rate to monitor a class

3. Using cadence and power to monitor a class

During the assessment process you will be expected to demonstrate the skills of instructing and motivation described in the skills of instructing and motivation section of this manual.

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Wattbike power cycling The principles of Wattbike power cycling

At Wattbike, we want participants of our power cycling classes to

Enjoying a safe and e!ective workout

It is important that we keep the workout safe. Correct Wattbike cycling position set-up for each of your participants is essential for safe operation. Using structured warm-ups and cool-downs will ensure that your participants are well prepared for the workout and recover post-workout.

to revisit your class time and time again.

Learn about cycling

-

We want the workouts to represent good cycling knowledge, teaching and safety throughout each class, every time you teach. When people like what they are doing, learn and improve, they are more likely to return to your class and hopefully test their ability outdoors.

Work out e!ectively and see the bene"ts

Many group cycling classes don’t have the ability to visually monitor the performance of each participant.

The !ve key focus points for a Wattbike power cycling instructor to monitor for each participant are as follows:

Selecting the correct air brake resistance level and cadence range for each participant is a key skill of a Wattbike power cycling instructor.

cadence levels within heart rate workout zones, and improving all these aspects over time.


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Skills of instructing and motivationTeaching a Wattbike power cycling class

instructors is to get caught up in the terminology and blind participants with science. It is important to remember that information delivered is only powerful when understood.

It is a fundamental part of delivering successful classes to use easily understandable language. You will be continually assessed throughout the course on your instructing and motivational skills.

To ensure that you are using the correct language and that the information is being understood, use the following three-step process.

Step 1 – Establish your class objective

I want the participants in my group cycling class to

(write your answer here)

Examples include

the language that I use

power cycling class to understand how their heart rate changes throughout the class

power cycling class to understand the importance of the cool-down

much information that will confuse both you and your participants.

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Step 2 – Establish an objective for each block of your class

For example, the following is a block of work from the warm-up of a 60-minute group cycling class. The objective here could be:

Time duration 6secs 1 6secs 1 6secs 2.42

Rev out Recovery Rev out Recovery Rev out Recovery

Beginner’s cadence Max 80 Max 80 Max 70-80

Intermediate cadence Max 85 Max 85 Max 80-85

Advanced cadence Max 90 Max 90 Max 85-90

Step 3 – Develop your own language

terms which are common in the cycling world. List your own alternatives based on the class participants that you may have. Where possible, limit the

Terminology Alternative

Cadence

Power

Speed

Pace

Intensity

Rev out

This list can then be used for multiple classes and will form the basis of the information that you deliver.

How to create the greatest impact when teaching

Each Wattbike power cycling class should be a positive experience for all of your participants. Your language should focus on the positive. For example, when cueing participants on technique, always refer to what you would like your participants to do rather than what they are doing

Negative cueing Positive cueing

Don’t only push through the pedal Focus on good technique throughout the entire pedal stroke

Don’t lock out your elbows Keep your elbows soft

Don’t go above 90rpm Keep your cadence below 90rpm

By keeping the focus on positive aspects, your participants will increase their knowledge of correct cycling technique. This will enhance both their


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Visual cueing

To create a positive Wattbike power cycling class you need to make sure that all the information you deliver is completely understood and followed by each and every one of your participants and caters for all learning styles. It is therefore important to use both visual and verbal cues when teaching.

Below are the key visual methods for teaching a successful group cycling class.

Posture and position

The most powerful visual tool that you have as a Wattbike power cycling instructor is your own posture and position on the bike. Consistently review your own position and posture by using mirrors and video to self-critique.

Hand gestures

As Wattbike power cycling instructors it is important to maintain the persona of a cyclist which means showcasing and role demonstrating great technique at all times. While using hand gestures can be a very powerful way of attracting attention, they should be used sparingly to create impact. Too many hand gestures will detract from great cycling technique.

Facial expressions and eye contact

The use of facial expressions is a very powerful method of showing both intensity and feel for any workout. By showing the intensity of the workout through our face, your participants receive a representation of how they should be feeling. Eye contact is also a useful tool to receive feedback from any individual and also as a method of directing feedback or technique advice. Use eye contact to scan the class and give advice where required.

Pre-Wattbike power cycling workout procedure

documentation (PAR-Q, informed consent)

workout – do a quick check and help out where needed

Wattbike power cycling procedure at the start and during a class

Post-Wattbike power cycling workout procedure

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Wattbike health and safety guidelinesThis section outlines the health safeguards and precautions for the installation and safe use of the Wattbike.

Please read this section carefully before installing or using the Wattbike.

Health and safety precautions

DO

DO NOT

user manual

WARNING

PIC OR NOTES TO GO HERE

Notes

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Introduction to the Wattbike

power output and cycling technique.

The accuracy of the Wattbike means that it is possible to test and train individuals using either the onboard performance computer, or for added

the best position for their training.

The Wattbike’s incomparable design and robust build means that it is suitable for everyone from children to Olympic champions, and is used

The bene"ts of using the Wattbike

Just some of the bene!ts of using a Wattbike are

You can see your cycling technique on the onboard computer and take immediate action to improve

cater for beginners through to elite cyclists

level (revolutions per minute) with conversions to speed and pace per kilometre

for interactive power cycling classes

standard toe clips – the pedals can easily be changed for

Wattbike performance computer

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Wattbike performance computer

included in the online learning materials.

This is one of the online prior reading modules which you should have completed prior to the course.

Your Wattbike master instructor will explain the monitor in detail throughout the course and you will be given the opportunity throughout the course to use it. You will be expected to know your way around the Wattbike performance computer by the end of the course and demonstrate its functions during your personal assessment.

The Wattbike performance computer


TIME

METRES

KM

CADENCE

POLAR


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Wattbike Expert software

Wattbike Expert software is our very powerful real-time monitoring and analysis software which you can use with individual participants and even

users, it is a storage area to easily log and compare workouts, whereas for sports scientists it allows the testing of cyclists easily, and analysis in amazing depth. For group cycling it can be used for racing to add some excitement to the class.

analysis of every single pedal turn.

Wattbike Power Cycling software

Wattbike Power Cycling software allows you to display all the performance parameters for all participants of your class on a big screen, adding another dimension to training with Wattbikes

In real time you can show any combination of power, speed, cadence (rpm), heart rate and distance in individual training zones for each participant. graphs’. Switching between all the participants and an

individual participant is as simple as a mouse click.

All the data can be saved in the software for further analysis or for tracking progress.

There is also a great piece of race software included so that you can introduce a competitive element to your workouts where appropriate.

Wattbike Power Cycling software is an integral part of the Wattbike Power Cycling programme and will be used extensively throughout the

Wattbike Expert and Wattbike Power Cycling software can be downloaded free at www.wattbike.com

Notes

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How the Wattbike worksKnowing how the Wattbike works is an important aspect of using the Wattbike. It will help you understand and structure group cycling classes for each individual participant. In this section you will learn how the Wattbike works and why it is an accurate, repeatable and comparable cycling tool.

The Wattbike displays absolute mechanical power in Watts. The amount of power produced is calculated from the sum of all the forces applied to the chain through the cranks.

Load cell

Despite there being only one load cell, the sequencing of the applied force is measured according to each leg position. The double action of the legs – press with left and recover with right – press with right and recover with left – gives the total force applied to the chain.

Magnet sensors

The time for a half turn (180°) is measured. The pedal motion has near constant velocity, so we can calculate the position in degrees with the time.

Polar View (force curve)

The angle of peak force gives the picture of the riding position. If the rider stands up or moves the saddle backward/forward, the angle will change.

In#uence of the air and magnetic resistance

The bike uses a combined air and magnetic resistance to provide a resistance that the rider works against. Both braking systems increase the resistance the rider experiences.

In#uence of the chain

Calibration

The Wattbike is factory calibrated and does not need recalibrating. The only procedure needed is the set zero function (see section on how to set zero on a Wattbike).

It is very accurate. The mean accuracy of the Wattbike is typically within 2% (-0.42% +/- 1.21%) – South Australian Institute of Sport, 31/3/2010.

Split down into intermediate ranges, the Wattbike accuracy is typically within 2% (over the full range 0-3760W).


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Air and magnetic brake

The Wattbike features a unique patent-protected dual braking system to recreate the feel of cycling.

The combination of an air brake gear lever and magnetic lever means that the Wattbike can be used for high cadence (pedal revolutions per minute, rpm) low wattage at one extreme, and low cadence (rpm) high wattage at the other.

For most workouts, only the air brake gear lever is needed. The air brake gear lever can be adjusted during a workout without compromising the validity of the data.

Notes

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How to set zero on a WattbikeYour Wattbike master instructor will explain why it is important to periodically set zero on a Wattbike and show you how to do it.

Select Setup from the Main menu then Memory and simultaneously press all four buttons.

Rotate the pedals backwards for a few revolutions to unload the Wattbike. The cranks should be unladened and in a horizontal position.Press ENTER – the monitor will automatically set zero.

Which Wattbike?It is important that Wattbike power cycling instructors understand which Wattbike is needed for an individual participant.

This section gives you a short guide on how to select the right bike for your group cycling participants.

There are two Wattbike models to choose from; the Trainer and the Pro.

What’s the di!erence?

Both Wattbikes have the same measurement system, accuracy, monitor and Wattbike Expert software functions and deliver a professional range of

The Trainer is low to medium resistance while the Pro is medium to high resistance.

There is an overlap from the Trainer to the Pro at the medium level. At each equivalent resistance level and cadence, the Trainer power output (W) is approximately 57% of the equivalent output on the Pro.

Simply put, if you cycled at 90 cadence on the Wattbike Trainer at resistance level 1, you would produce 85W and, at resistance level 10, 225W. On the Wattbike Pro, resistance level 1 at 90 cadence delivers 150W and, at resistance level 10, 390W.

How to choose the right Wattbike for your participants

The choice is easier to make if the Wattbike is for individual use. If it will be used by others (family members, young adults/children) then the choice

Choosing the right Wattbike

The Wattbike Trainer is the preferred model for most people and almost all of the people who are likely to attend your classes, as they can use the combination of the air brake and the magnetic brake to replicate any desired power to meet practical exercise and training needs.If your participants do not fall into any of the following categories, we would recommend the Wattbike Trainer.


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If the Wattbike is for individual use then the following guidelines may be of use.

A Wattbike Pro is suitable if your participants:

Wattbike cycling tests)

Wattbike Pro should still be your choice)

You really should consider having at least one Wattbike Trainer and one Wattbike Pro if your participants:

Throughout this manual we will indicate when it is appropriate to use the Wattbike Pro or the Wattbike Trainer.

Notes

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Wattbike cycling position and set-upIt is important that you set up a safe and comfortable cycling position for all your group cycling class participants. The correct set-up is crucial to

demonstrate your understanding of bike set-up during both the course and during the personal assessment process.

This is one of the online learning modules which you should have completed prior to the course.

The correct sequence for set-up is: saddle height, horizontal saddle position, handlebar height and horizontal handlebar position.

Before starting, ensure that the saddle is horizontal, using a spirit level if necessary.

Saddle height

The easiest way to get a rough height for the saddle height is to stand the participant next to the bike with the foot heel pushed into the back stabiliser, then lift the saddle up so that the top of the saddle is level with the boney protrusion of the hip.

Sit the participant on the Wattbike and bring the pedals to the vertical position in line with the

straight (but not locked out).

When clipped in (or with feet in the toe clips) and with the pedal at its longest stroke (in line with the seat tube), there should be an approximate 25-30! bend on the knee. Your participant should

backwards; they should be able to complete rotations with only a slight rocking of the hips and without the legs locking out.

Saddle horizontal position

With the feet clipped in (or in the toe clips), bring the pedals to the horizontal position. Drop a plumb line from the front of the knee – it should fall

Handlebar height (saddle to handlebar di!erence)

general exercise classes, the saddle and handlebars should be at the same height.

handlebars – they should be able to hold position.

British Cycling guidelines are relative to a cyclist’s height:

Rider height (cm) Saddle to handlebar di"erence (cm)

155 4

165 6

175 8

185 10

25-300


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Handlebar horizontal position

Ask your participant to place their hands on the handlebars and bring the pedals horizontal. Drop a plumb

handlebars backwards/forwards to get the correct position.

By following these simple steps, your participants will be placed in the optimum position for both comfort

muscles and subsequently technique. Ensure that you follow these simple steps with every new participant and recap where required with your existing, regular participants.

Examples of good cycling positions

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Pedalling techniqueOne of the unique features of the Wattbike is the ability to monitor pedalling technique as your group cycling class participants ride. Along with bike set-up, it is a key area Wattbike power cycling instructors are expected to understand and demonstrate.

Your Wattbike master instructor will spend some considerable time explaining, demonstrating and getting you to practise cycling technique and you will be expected to demonstrate a good understanding of pedalling technique during the personal assessment.

This section explains in some detail what the Wattbike force curve shows and issues surrounding pedalling technique.

position of the pedals during each pedal revolution – you can play around with the graph, pushing on the left leg will create a large force shape on the left, pushing hard on the right leg will enlarge the graph on the right.

On the Wattbike performance computer you also see a percentage beneath each side, telling you how much power each leg is generating. Standing up and altering your cycling technique will produce a change in the graph.

How to read the graph

There are four distinct points in the pedal stroke which are explained below.

Where the pedals are

Point A Both pedals are in a vertical line. Your left leg is at the highest point, your right leg is vertical at its lowest point.

Point B Both pedals are horizontal, the left leg on the drive phase, the right leg on the recovery phase.

Point C Both pedals are vertical. Your left leg is at the bottom of the revolution and your right leg is at the top.

Point D Both pedals are horizontal, the right leg on the drive phase, the left leg on the recovery phase.

A

B D

C

Average angle to forcepeak in whole sessionLeft leg: 109°

Average angle to forcepeak in whole sessionRight leg: 109°

Display shown from the Wattbike Expert software


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What your legs are doing

Moving from point A to point B – As you start to drive with your left leg, the graph moves anticlockwise from A to B. The left leg begins to apply force

right leg.

the recovery.

to left leg.

Example shapes

Angle of peak force

The angle of peak force should be the same in each leg. However, the actual angle of peak force is dependent upon a number of things: your cycling position, whether in a seated or standing position and whether using high/low resistance settings and/or high or low cadence.

cadence levels is a key component of getting the best out of your Wattbike power cycling classes.

Your Wattbike master instructor will demonstrate the di"erent angles of peak force and explain the reasons for the di"erences.

Figure of eight – Beginner

This cyclist is losing too much pedal momentum on the transition from right leg to left leg (point 1) and left leg to right leg (point 2) with virtually no pull-up during the recovery.

Tip: Being properly attached in the toe cages or using cycling shoes will help pulling up during the recovery.

The peanut – Good

This cyclist maintains some pedal momentum between leg drives. However, there is still a noticeable loss of momentum.

Tip: Imagine scraping mud o" the ball of your shoes to help extend the leg drive and improve the transitions.

The sausage – Elite

The cyclist has a large rounded shape, which is consistent, balanced between each leg, and they maintain good pedal momentum throughout. Typical shape of a strong drive and a balanced recovery.

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Upper body, core and lower body

The upper body

The position of the upper body is vital to achieving results when using the Wattbike. The positioning of the hands will determine: posture, breathing function and comfort levels. The three main positions in which you can place the hands are as follows:

- This is a hand position that will encourage a comfortable, postural position. Encourage participants to open their hands wide so that the outside of the hands are touching the inside of the handlebars. This will ensure that a participant’s chest is open making breathing easier, especially during any recovery phase.

- Also encourage participants to relax the shoulders, apply a loose grip on the handlebars and keep the elbows soft. This will ensure that no energy is wasted through excessive tension through the upper-body muscles.

- This position may be a more comfortable cycling position allowing increased muscular recruitment in the hips. Encourage participants to keep their elbows soft, the shoulders relaxed and to focus the eyes forward.

- Look for excessive rounding of the upper back and forward head posture as this will both be un-comfortable after a period of time but also waste energy and restrict correct breathing function.

- This position is commonly used during time trials or triathlons to achieve the most aerodynamic position and to eliminate any excessive weight distribution through the upper body. Some of your

the shoulders and elbows to avoid excessive tension.


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The core

The core is an essential part of any exercise to maintain stability. When cycling, the body is in a fairly stable position but the core muscles can still be utilised to increase stability and the power produced. The best way to engage the core is to slide the hips to the back of the saddle so that the hips are on the widest part and brace the mid section to engage the abdominals. By doing this, any excessive movement or bouncing will be reduced, maximising the power produced through the pedals.

The lower body

Each pedal stroke has a push phase and a recovery phase.

Provided that the bike is set up correctly, the predominant muscles recruited during this movement are the gluteals, quadriceps and calf muscles.

However, to produce the maximum power output and maintain cadence, the pull phase is equally important yet often neglected in cycle technique.

Often cycling participants focus on a technique that provides a big push phase on each leg which essentially eliminates the pull phase, resulting in a movement that would have sticking points or corners, commonly known as cycling in squares.

As the focus here is on maximising the use of the quadriceps, the hamstrings are under-utilised and often muscular imbalance and knee pain can

Teach your participants to

Seated vs standing pedalling technique – why seated is best

We think this is mistake for general exercise use. Riding out of the saddle is a specialised skill and an advanced technique for professional/serious cyclists. It can be taught but as a general rule it is not appropriate for Wattbike power cycling classes.

Our experience is that most people cannot maintain any semblance of pedalling technique when out of the saddle. Any perceived advantages of

becomes extreme.

heart rate to do higher intensity interval workouts to achieve smooth, consistent and improved overall performance.

Riding out of the saddle may increase muscle activity of the hip and knee extensors but this is of no use if pedalling technique and physiological response are compromised.

speed, power output and physiological response.

Apart from demonstrating the e"ects of ‘standing’, this course assumes that all Wattbike power cycling workouts are in the seated position with good pedalling technique.

Your Wattbike master instructor will get you to replicate ‘standing’ (and show the e"ects) during the masterclass section of this course. We do not expect to see ‘standing’ used during your personal assessment.

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Ten ways to improve your participants force curve

1

2 Irrespective of the force curve, make sure they are applying force to the pedals evenly with each leg. The left/right leg % should be as

3 Consider recommending that they invest in a good pair of cycling shoes. The use of training shoes will generally compromise the force

4

5

pedal revolution.

6 Note that the Wattbike can be used for high cadence low wattage at one extreme, and low cadence (rpm) high wattage at the other.

50-200 depending on the type of cycling they do.

7

8 angle of peak force and set the display bar at the bottom of the screen to show all the left- and right-leg parameters.

9 rather than on distance, speed, wattage, heart rate, etc. Split the workout into short intervals and gradually expand the time of each interval as they improve.

For example:

10 Then try a 20-minute session holding the force curve for the full 20 minutes.

Notes

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Air resistance, cadence and powerIt is important that you understand the relationship of the air resistance (levels 1-10), cadence and power outputs shown on the Wattbike performance computer. In this section we explain this relationship.

You will be expected to understand this relationship by the end of the course and demonstrate that understanding during your personal assessment.

Within the calibration range of each Wattbike and, for every air resistance setting of the Wattbike and cadence combination, the Watts output is known. This makes it relatively simple to set the resistance and cadence to achieve a required output. Exercising, training and testing on a Wattbike are therefore accurate, repeatable and comparable.

The following tables approximate the power output in Watts for selected combinations of cadence and air resistance settings for both the Wattbike Pro and the Wattbike Trainer, clearly demonstrating the importance of leg speed.

resistance setting) with the full range of air resistance settings available on the Wattbike Trainer.

At 100 cadence, the minimum power output on the Wattbike Pro is 195W at resistance level 1 up to 520W at resistance level 10. On the Wattbike Trainer the range at 100 cadence is 110W at resistance level 1 through to 300W at resistance level 10.

Use the following tables to establish the correct power output (in Watts) by resistance setting and cadence (in 5rpm bands) required for any particular training session. For ease of reference, the Watts have been rounded to the nearest 5W.

Wattbike Pro

Cadence Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Level 8 Level 9 Level 10 (rpm) (W) (W) (W) (W) (W) (W) (W) (W) (W) (W)

40 25 30 30 40 45 45 50 50 55 55

45 35 40 40 45 50 55 55 60 60 65

50 40 40 50 55 60 65 70 70 75 80

55 50 50 60 70 75 80 90 95 100 105

60 60 60 70 80 90 100 110 115 120 125

65 70 80 90 100 115 125 135 150 155 160

70 85 90 105 120 135 150 165 175 185 190

75 100 105 130 150 175 185 200 210 225 240

80 115 125 150 170 195 215 235 250 270 280

85 130 145 170 195 225 260 275 295 320 340

90 150 165 200 235 265 300 325 350 375 390

95 175 185 225 265 310 350 375 400 425 450

100 195 215 260 310 355 395 430 465 500 520

105 210 230 295 350 400 445 490 525 565 600

110 245 270 330 395 455 510 555 600 645 675

115 270 310 380 445 515 575 625 675 725 760

120 300 335 410 490 570 640 695 750 810 850

125 340 370 460 550 650 740 785 835 925 950

130 360 405 495 600 705 785 855 925 995 1045

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Wattbike Trainer

Cadence Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Level 8 Level 9 Level 10 (rpm) "W# "W# "W# "W# "W# "W# "W# "W# "W# "W#

40 15 15 15 20 25 25 20 30 30 30

45 20 20 20 25 30 30 30 35 35 35

50 25 25 25 30 35 35 40 40 45 45

55 30 30 35 40 40 45 50 50 55 55

60 35 35 40 45 50 55 60 65 70 70

65 40 45 50 55 65 70 75 80 85 90

70 50 50 60 70 75 85 95 100 105 110

75 55 60 70 80 95 105 115 120 130 135

80 65 70 85 95 110 125 135 145 155 160

85 75 80 100 115 130 145 160 170 180 190

90 85 95 115 135 150 170 185 200 215 225

95 100 110 130 155 175 200 215 230 245 260

100 110 125 150 175 200 225 245 265 285 300

105 125 140 170 200 230 260 280 300 325 340

110 140 155 190 225 260 290 320 340 365 385

115 155 175 210 250 290 325 355 385 415 435

120 170 190 235 280 325 365 395 490 460 485

125 190 210 260 310 360 405 440 480 513 540

130 210 230 280 340 400 450 490 530 570 595

Notes

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Power to weight ratioRemember the Wattbike displays absolute mechanical power in Watts. One way to utilise the Wattbike’s power data is to determine power to weight

In this section we discuss the relevance of power to weight ratio and its practical application.

What is power to weight ratio?

expressed as

The advantage of the Wattbike is the control and immediate accurate feedback on relevant parameters such as resistance, cadence, power output and pedalling technique to optimise performance.

Notes

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Wattbike power cycling class designIn this section we outline the basic principles behind the design of a group cycling class.

Your Wattbike master instructor will explain in more detail, and you will experience a masterclass during the course. You will be expected to demonstrate a good understanding of Wattbike power cycling class design during the personal assessment.

Workout design

Every workout you design must have a purpose and be set in the context of a periodised and individual exercise/training programme. Workouts

steady-state aerobic workouts as you do on higher intensity interval workouts. It is important to try and match participants within individual classes or ensure that you recognise and allow for the ability range of individual riders.

Each workout should consist of

And include

The main workout can be continuous in nature or consist of long/short intervals. It depends on the purpose of the workout. Don’t forget to make your workouts fun, entertaining and exciting!

Please refer to the suggested workouts section of this manual.

Heart rate and power training zones

Wherever possible you should assess each individual participant and establish their Wattbike heart rate and power training zones. This will help you to design appropriate Wattbike power cycling classes to meet the needs of your participants.

We have adopted the British Cycling methodology for calculating heart rate and power training zones. This methodology has been expanded to include a table of recommended Wattbike cadence and air resistance settings to achieve the heart rate and power zones required.

heart rate (see the section on Wattbike cycling tests).

In general, a workout where the heart rate is 50 beats below maximum heart rate is recovery or base endurance. 30 to 50 beats below maximum is endurance training, 15 to 30 beats below maximum is intensive training, and 0 to 15 beats below is very short, high-intensity interval training. Once you have carried out a Wattbike cycling test or used an estimated method to calculate your participant’s maximum heart rate, you will be able to work out individual Wattbike air resistance and cadence settings that apply to each of the heart rate and power training zones using the tables provided in this manual (see the section on air resistance, cadence and power). The key measures you should use to establish (or estimate) heart rate and power training zones are heart rate (bpm), Watts (W) and cadence (rpm).

This means that it is possible to exercise/train with the correct heart rate, power, cadence and air resistance for an exercise/training workout of known duration/distance and intensity. You can choose to design classes by any combination of heart rate, power, cadence and air resistance setting.


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Training zones are determined by percentage of maximum heart rate (MHR), percentage of maximum minute power and duration.

Each training zone has a di"erent purpose as de!ned in the following table:

sensible to spend on a Wattbike – 30-60 minutes in a class environment.

Training zone Purpose % MHR % MMP

and recovery a conversation.

1. Basic Establish base 60-65 35-45 2. Relaxed. Able to carry on a conversation. 90’-300’ endurance

Heart rate and respiration up. May sweat.

3. Intensive Improve 75-85 55-65 5. Hard work. Heart rate and respiration up. 45’-120’ sustainable power Carbon dioxide build up. Sweating. Breathing hard.

4. Intensive Push threshold up 82-89 65-75 6. Stressed. Panting. Sweating freely. 30’-60’

percentage of maximal aerobic power

power output intervals

power output Sweating heavily. intervals

Notes

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The following table summarises the purpose and physiological adaptation of each of the training zones:

and recovery out waste products and provide nutrients training response

endurance tendons/ligaments/nerves used in body for harder training, works on cycling, increases economy technique/skill

technique/skill Zone 3 Improve Improves carbohydrate metabolism, Improved sustainable power, good for sustainable power changes some fast twitch muscle to all cycling events slow twitch

Zone 4 Push threshold up Improves carbohydrate metabolism, Improved sustainable race pace, useful develops lactate threshold, changes during tapering or pre-competition some fast twitch muscle to slow twitch preloads: too much time in this zone can cause staleness

Zone 5 Sustain a high Develops cardiovascular system and Improved time trialing ability and

2max, improves anaerobic energy resistance to short-term fatigue maximal aerobic production and speeds turnover of waste power products

Zone 6 Increase maximum power output

power output develops neural control of pedaling at starting power, sprint speed and the

Borg scale – Rate of perceived exertion (RPE)

(1998), Borg’s rate of perceived exertion and pain scale). Come up with your own verbal descriptions of RPE using everyday, simple language.

1 VERY, VERY EASY 2 3 VERY EASY 4

5 EASY 6 7 8

9 10 11 12 13 SOMEWHAT HARD 14

15 HARD 16 17 VERY HARD 18

19 VERY, VERY HARD 20


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Cadence and power

You will recall from the air resistance, cadence and power section that for each air resistance level on the Wattbike and every cadence level, the power output is known. This means that you can tailor your workouts to the needs of individual participant’s heart rate and power training zones, making sure that they are always exercising at the correct level.

Using high and low resistance

Question: If a high resistance produces greater power, does this mean that it is always better to use a high-resistance setting?

Answer:

The same amount of power (Watts) applied to each pedal revolution will produce the same result whether it is applied when using a high-resistance setting or when a lower setting is employed.

In the case of a high-resistance setting, the power will be applied through a slower movement working against a higher load. Conversely, in the case of a lower resistance setting, the power is applied more quickly working against a lighter load.

For the same power output, a lower resistance setting will require a higher cadence but less force. Conversely, a higher resistance setting allows a higher power output for a given cadence but requires more force.

Question: What cadence should I set? Is there an optimum one?

Answer: For general exercise, the ideal setting is one that allows comfortable pedal spinning at a cadence of between 70-90 pedal revolutions per minute – more experienced cyclists may be able to maintain a cadence of 90-110 revolutions per minute and trained cyclists in excess of 110 revolutions per minute – sprinters can reach 140+. Depending on the circumstances, cadence can vary from 50 to 200rpm.

It is important that you design your workouts to re#ect the cadence range needed for each particular workout – getting the right air

the course.

Fluid intake during a group cycling class

Almost any dehydration impairs performance and it is important to design into your workouts a

Intensity and duration of exercise, external temperature and humidity determine the amount of water lost through sweating. Water loss (dehydration) can seriously impair a workout and subse-quent recovery, so careful attention to the drinking strategy of your participants is important.

dehydration on performance.

days, much more may be needed (up to 3 litres).

bodyweight lost is equivalent to 1 litre of dehydration.

– during a power cycling class try to get into a regular habit of encouraging them to drink every 5-10 minutes.

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Warm-up and cool-down Warm-up and cool-down are very important and form the basis of many group cycling classes. In this section, warm-up and cool-down are explained in detail, and throughout the Wattbike power cycling instructor course, you will be experiencing the recommended warm-up and cool-down workouts.

Your Wattbike master instructor will lead you through one of our recommended warm-ups and, again, as with Wattbike cycling position, set-up and pedalling technique, you will be expected to demonstrate your understanding of warm-up and cool-down throughout the course and during the personal assessment process.

This is one of the online learning modules which you should have completed prior to the course.

cycling classes.

Warm-up – body charge

Warming up before exercising is important and is an integral part of any Wattbike power cycling class. Warming up correctly will improve overall cycling technique and class performance – we call it body charging. This should be a positive experience for your participants.

Your Wattbike master instructor will take you through a Wattbike warm-up during the masterclass session of the course. You will be expected to understand and demonstrate the principles of a good warm-up as part of your personal assessment.

In this section we explain the general principles that underpin a good warm-up.

A warm-up should

How long should a warm-up last?

The duration of a warm-up depends on the overall time of the training session and the intensity of the session, and will vary between 5 minutes and 20 minutes.

What does a Wattbike power cycling instructor do during a warm-up?

The warm-up is your time to

- Technique - Cadence - Power output - Heart rate - Air brake resistance setting


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Recommended warm-ups

You are recommended to read through our online Wattbike training guide to fully appreciate the various warm-ups that should be done before any power cycling class. Warm-up may vary depending on the intensity of the workout.

The recommended warm-up for the di"erent type of workouts by training zone are

(see the Wattbike cycling tests section for de!nition and the Wattbike training guide for the 20-minute warm-up). This warm-up is also a good low-resistance/leg speed workout that can be incorporated into group cycling classes.

Notes

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Cool-down – body recharge

A cool-down is equally important as a warm-up and, again, is an integral part of any Wattbike power cycling class – we call it the Body Recharge. This should be a positive experience for your participants.

Your Wattbike master instructor will take you through a Wattbike cool-down during the masterclass session of the course. You will be expected to understand and demonstrate the principles of a good cool-down as part of your personal assessment.

In this section, we explain the general principles that underpin a good cool-down – there are more detailed warm-up and cool-down sections later in this manual.

The name cool-down suggests the end of a class. Commonly this could be rushed, people tend to leave and the importance of a cool-down is not

A cool-down should

How long should a cool-down last?

The duration of a cool-down depends on the overall time of the training session and the intensity of the session, and will vary between 5 minutes and 20 minutes – see the more detailed warm-up and cool-down sections of this manual.

What does a Wattbike power cycling instructor do during a cool-down?

The cool-down is your time to

Recommended cool-downs

The recommended cool-down for the di"erent types of workout


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Wattbike cycling testsThis section sets out some of the basic tests you can use to help you assess the training zones and Wattbike resistance levels, cadence and power output which will apply to individual participants of your power cycling classes.

In addition, the consistent and reliable data output from a Wattbike cycling test is available to track direct changes in your participants’ performance

This section is not an exhaustive manual of Wattbike cycling tests but the tests selected cover the requirements of this course. You may wish to

is required.

Initial testing provides the data and information required to start a Wattbike power cycling class. Ongoing regular testing will give you a picture of

monitor changes in performance.

Before any test is undertaken your participant should warm-up correctly. Following completion of a test they should also cool-down correctly.

Each test has a recommended warm-up and cool-down and each test protocol clearly states the applicability of the test to individual Wattbike users.

To use a Wattbike e!ectively you need to know or estimate your participants

Maximum minute power is the average power output (in Watts) achieved during a Wattbike cycling 3-minute test, and maximum heart rate is the highest heart rate achieved during the test.

Warning

Do not guess any of these requirements. Use the test in this guide to determine your participants’ personal values.

tests are not suitable for anyone under the age of 18 unless under supervision.

Don’t forget to obtain a Physical Activity Readiness Questionnaire (PAR-Q) and informed consent form before you test any participant.

NOTE: You can only suggest to members that they do a Max HR test, otherwise they can use an estimated HR.

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The tests

3-minute aerobic test

This test estimates aerobic capacity. The absolute average power and maximum heart rate achieved during the test can be used as an estimate of maximum minute power and maximum heart rate to calculate heart rate and power training zones. Aerobic capacity is related to the ability to

Conducting the 3-minute aerobic test

Warm up for 10-20 minutes at low intensity to moderate intensity with a cadence of 70-90rpm. Include 3 x 6 second high-cadence sprints in your warm-up (use the 20-minute warm-up in the Wattbike training guide).

1. From the Main menu select Workout (down button), press ENTER. Select new workout (down button) and set up a New workout for a time of 3 minutes.

is required. 3. From the Main menu go to Setup, select HR and press ENTER – this goes to the HR setup screen, select ANT chest belt or Polar uncoded chest belt (not forgetting to connect the HR interface cable for Polar) and follow the instructions on the display. 4. When connected, press ESC until the display returns to the Main menu. The HR belt is now connected. 5. Press ESC until the display returns to the Main menu. 6. From Custom workout (Main menu – Workout – Custom) select the 3-minute workout. Select the Watts display screen (consider using

7. Set the air resistance lever to the required level. 8. From a static starting position your participant should pedal, in a seated position, at a cadence (rpm) that can be maintained for 3 minutes (recommended 90-110rpm).

Record

Power average (W) – this is the estimate of maximum minute power (use Recall to get this information and also note the average cadence).

The maximum heart rate that your participant achieved (you will need to watch for this visually during the test, or record separately) – this is the estimate of maximum heart rate.

Use the maximum heart rate and maximum minute power with the table in the heart rate and power training zones section.

Air resistance setting and cadence recommendations – based on 3-minute test results

setting. For this test, the magnetic climb lever should ALWAYS be set at 1.

A little experimentation will quickly establish the correct setting and cadence combination.

Air resistance setting and cadence recommendations for the 3-minute aerobic test

Cadence should normally be in the range 90-110 revolutions per minute for this test.

Lower than 90rpm may be relevant for inexperienced cyclists and higher than 110rpm for experienced cyclists although very low cadences may indicate too high an air resistance setting and very high cadences too low an air resistance setting. We suggest you settle on 100rpm as a benchmark.

Within the calibration range of each Wattbike, and for every air resistance setting of the Wattbike and cadence combination, the Watts output is known. This makes it relatively simple to set the resistance and cadence to achieve a required output. Training and testing on a Wattbike is therefore reliable, accurate and comparable.

The following tables approximate the power output in Watts for selected combinations of cadence and air resistance settings for both the Wattbike Pro and the Wattbike Trainer, clearly demonstrating the importance of leg speed.

range 1-5 on the Wattbike Pro (in exceptional circumstances powerful cyclists may need a higher resistance setting) with the full range of air resistance settings available on the Wattbike Trainer.


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At 100 cadence, the minimum power output on the Wattbike Pro is 195W at resistance level 1, up to 520W at resistance level 10. On the Wattbike Trainer, the range at 100 cadence is 110W at resistance level 1, through to 300W at resistance level 10.

As a general rule, if your 3-minute test score is more than 280-320W, you can train on either the Wattbike Pro or Wattbike Trainer although for higher scores the Wattbike Pro is more appropriate. If your score is under 300W then it is recommended that you train on the Wattbike Trainer although note there is some overlap between the Wattbike models.

Resistance levels 5-10 on the Wattbike Trainer overlap resistance levels 1-3/4 on the Wattbike Pro.

Wattbike Pro air resistance cadence/power table

Wattbike Trainer air resistance cadence/power table

Rpm/resistance 1 2 3 4 5 6 7 8 9 10 level "W# "W# "W# "W# "W# "W# "W# "W# "W# "W#

80 65 70 85 95 110 125 135 145 155 160

85 75 80 100 115 130 145 160 170 180 190

90 85 95 115 135 150 170 185 200 215 225

95 100 110 130 155 175 200 215 230 245 260

100 110 125 150 175 200 225 245 265 285 300

105 125 140 170 200 230 260 280 300 325 340

110 140 155 190 225 260 290 320 340 365 385

115 155 175 210 250 290 325 355 385 415 435

120 170 190 235 280 325 365 395 430 460 485

Careful selection of the air resistance setting and cadence range is important as the best result is achieved by maintaining constant cadence and power (Watts) output throughout the whole 3 minutes of the test.

Example The air resistance lever is set at level 3 on the Wattbike Pro and your participant rides at 100 cadence for 3 minutes.

This means they will produce an average power in Watts of 260W equivalent to a speed of 40.8kph and a distance of 2,040m in 3 minutes. For the purposes of the example, assume maximum heart rate during the 3 minutes is 188. Maximum minute power is 260 Watts and maximum heart rate is 188bpm for the purpose of calculating heart rate and power training zones. If they weigh 75kg, then power to weight ratio is 3.47W/kg, i.e., 260/75.

Rpm/resistance 1 2 3 4 5 6 7 8 9 10 level "W# "W# "W# "W# "W# "W# "W# "W# "W# "W#

80 115 125 150 170 195 215 235 250 270 280

85 130 145 170 195 225 260 275 295 320 340

90 150 165 200 235 265 300 325 350 375 390

95 175 185 225 265 310 350 375 400 425 450

100 195 215 260 310 355 395 430 465 500 520

105 210 230 295 350 400 445 490 525 565 600

110 245 270 330 395 455 510 555 600 645 675

115 270 310 380 445 515 575 625 675 725 760

120 300 335 410 490 570 640 695 750 810 850

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Applying this information to the British Cycling power and heart rate training zone chart gives the following training zones:

10-minute progress check

This test is a progress check of aerobic capacity using the result of the 3-minute aerobic test to set the sub-maximal level. It has the advantage of being less fatiguing than a maximal test and has a short recovery period.

power output.

Conducting the Wattbike 10-minute progress check

1. This is a sub-maximal progress check based on the average power achieved during the 3-minute aerobic test

is required

3. In Setup, select HR and press ENTER, this goes to the HR setup screen, select ANT chest belt or Polar uncoded chest belt (not forgetting to connect the HR interface cable for Polar) and follow the instructions on the display

4. When connected, press ESC until the display returns to the Main menu – the HR belt is now connected

5. In the Main menu, select Recall and the Set split – set the split intervals for 1 minute

6. Press ESC until the display returns to the Main menu

7. Warm up for 5 minutes at 50% of the average power achieved in the 3-minute aerobic test

8. From the Main menu, select Workout (down button), press ENTER, select new workout (down button) and set up a New workout for a time of 10 minutes

9. From Custom workout (Main menu – Workout – Custom) select the 10-minute workout; select the Watts display screen (consider using

10. Set the air resistance lever to the setting used during the 3-minute aerobic test

11. From a static starting position, your participant should pedal at an even cadence keeping the power at 70% of the power achieved in the 3-minute test

12. Record the average HR at the end of each 1 minute (use the Recall Summary split information to get this information, once the test has been completed) for comparison against future progress checks

Training zone Purpose % MHR HR (bpm) % MMP Power (Watts)

Recovery Regeneration <60 <133 <35 <91 and recovery

1. Basic Establish 60-65 113-122 35-45 91-117 base endurance

3. Intensive Improve 75-85 141-154 55-65 143-169 sustainable power

4. Intensive Push threshold up 82-89 154-167 65-75 169-195

5. Maximal Sustain high 89-94 167-177 75-85 195-221 percentage of maximal aerobic power

6. Maximal Increase 94+ >177 85-100 221-260 maximum power output

Supra-maximal Increase sprint power output


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The table below may be of help when calculating 50% and 70% of 3-minute power.

Example

3mins 100 "W# 125 "W# 150 "W# 175 "W# 200 "W# 225 "W# 250 "W# 275 "W# 300 "W# 325 "W#

50% 50 "W# 62.5 "W# 75 "W# 87.5 "W# 100 "W# 112.5 "W# 125 "W# 137.5 "W# 150 "W# 162.5 "W#

70% 70 "W# 87.5 "W# 105 "W# 122.5 "W# 140 "W# 157.5 "W# 175 "W# 192.5 "W# 210 "W# 227.5 "W#

3mins 350 "W# 375 "W# 400 "W# 425 "W# 450 "W# 475 "W# 500 "W#

50% 175 "W# 187.5 "W# 200 "W# 212.5 "W# 225 "W# 237.5 "W# 250 "W#

70% 245 "W# 262.5 "W# 280 "W# 297.5 "W# 315 "W# 332.5 "W# 350 "W)

The air resistance lever is set at setting 3 on the Wattbike Pro and they ride at 100 cadence for 3 minutes. The maximum minute power is 260 Watts.

10-minute progress check

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The 45-minute express, technique, leg speed and zones 1-4 interval workout

Purpose: To improve pedalling technique and develop leg speed. Also useful for good zones 1-4 cardiovascular conditioning. Includes a motivating/ benchmark 500m sprint time trial.

45 minutes continuous cycling comprising

concentrating on pedalling technique throughout) - Warm-up - Heart rate progression - Developing leg speed/cadence

- Increasing cadence and power

(reduce resistance) – monitor heart rates at all times - Beginners – same cadence, monitor heart rate (suggest 80-85) - Intermediate – increase cadence on the last 3 minutes (suggest 85-90 intervals 1 and 2 and 90-95 last interval) - Advanced – increase cadence by 5 each 3-minute block (suggest 85-90, 90-95, 95-100)

concentrating on pedalling technique throughout)

power warm-up level and concentrating on pedalling technique throughout)

Suggested Wattbike power cycling workoutsThe 30-minute express, zones 1-3, leg speed and technique workout

Purpose To improve pedalling technique, develop leg speed and adapt to the 20-minute Wattbike warm-up routine. Also useful for good zones 1-3 cardiovascular conditioning.


- Warm-up - Heart rate progression - Developing leg speed/cadence


Whole session with the air resistance at lowest setting OR setting appropriate to individual maximum minute power warm-up level and concentrating on pedalling technique throughout – monitor heart rates at all times.

Time 5mins 2mins 2mins 2mins 1.30mins 30secs 2mins 6secs 1min 6secs 1min 6secs 2.42mins 10mins duration Beginners 80 85 90 95 100 105+ 80 Max 80 Max 80 Max 70-80 < 75

Intermediate 85 90 95 100 105 110+ 85 Max 85 Max 85 Max 80-90 < 80

Advanced 90 95 100 105 110 max 90 Max 90 Max 90 Max 90 < 90


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Time Cadence Instructions Notes

warm-up, technique review

1 minute 80-85 Progressively increase cadence, Progress naturally warm-up, technique review

1 minute 85-90 warm-up, technique review

1 minute 90-95 warm-up, technique review

30 seconds 75-80 Recovery Technique refresh

30 seconds 75-80 Recovery Technique refresh

2 minutes 80-85 Technique refresh

3 minutes 85-90 Interval 1

2 minutes 70-80 Recovery


2 minutes 70-80 Recovery


2 minutes 70-80 Recovery Set-up 3 minutes

500 metre Max Time trial Record times (1 minute)

3 minutes 70-80 Recovery Technique refresh during recovery

10 minutes < 75 Recovery/cool-down Monitor heart rates, maintain technique

3 x 3 minute progressive rides

Beginners – same cadence, monitor heart rate

Intermediate – increase cadence on the last 3 minutes

Advanced – increase cadence by 5 each 3-minute block

Technique refresh during recovery


Notes

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The 60-minute express, leg speed, technique and zones 1-4 interval endurance workout

Purpose To improve pedalling technique, develop leg speed and base endurance.


concentrating on pedalling technique throughout) - Warm-up - Heart rate progression - Developing leg speed/cadence


(reduce resistance) – monitor heart rates at all times - Beginners – same cadence (suggested range 80-95) - Intermediate – increase cadence on the last 3-minute interval (suggest range 85-100) - Advanced – increase cadence by 5 each 3-minute interval (suggest range 90-100+)

concentrating on pedalling technique throughout)

power warm-up level and concentrating on pedalling technique throughout)

Time duration 5mins 2mins 2mins 2mins 1.30mins 30secs 2mins 6secs 1min 6secs 1min 6secs 2.42mins

Beginner’s 80 85 90 95 100 105+ 80 Max 80 Max 80 Max 70-80 cadence

Intermediate 85 90 95 100 105 110+ 85 Max 85 Max 85 Max 80-90 cadence

Advanced 90 95 100 105 110 Max 90 Max 90 Max 90 Max 90 cadence

Warm-up

3-minute set-up

Main workout 3 x 6 minute intervals, 3-minute recovery between intervals

Time duration 6mins 3mins 6mins 3mins 6mins 3mins 10mins

Beginner’s 80-85 70 85-90 70 90-95 70 < 80 declining cadence

Intermediate 85-90 75 90-95 75 95-100 75 < 85 declining cadence

Advanced 90 80 95 80 100+ 80 < 90 declining cadence

3-minutes recovery then into 10 minutes cool-down


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Appendices

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Physical Activity Readiness Questionnaire (PAR-Q)

and are not used to being very active, check with your doctor. Common sense is your best guide when answering these questions. Please read carefully and answer each one honestly: check YES or NO.

Has your doctor ever said you have a heart condition and that you should only do physical activity recommended by a doctor? Yes No

Do you feel pain in your chest when you do physical activity? Yes No

In the past month, have you experienced chest pain when you were not doing physical activity? Yes No

Do you lose your balance because of dizziness or do you ever lose consciousness? Yes No

Yes No

Is your doctor currently prescribing medication for your blood pressure or heart condition? Yes No

Do you know of any other reason why you should not do physical activity? Yes No

If yes please comment:

YES to one or more questions:You should consult with your doctor to clarify that it is safe for you to become physically active at this current time and in your current state of health.

NO to all questions:

determine your ability levels.

I have read, understood and accurately completed this questionnaire. I con!rm that I am voluntarily engaging in an acceptable level of exercise, and my participation involves a risk of injury.

Signature

Print name

Date

Having answered YES to one of the above, I have sought medical advice and my doctor has agreed that I may exercise.

Signature

Date

Note: This physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes invalid if your condition changes so that you would answer YES to any of the seven questions.


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Informed consentExplanation of the exercise test – You will perform a number of exercise tests. These tests will vary in exercise intensity. You will be monitored

you may stop when you wish because of personal feelings of fatigue or discomfort.

Risks and discomfort – There exists the possibility of certain changes occurring during these tests. They include abnormal blood pressure, fainting,

situations that may arise.

Responsibilities of the client –

It is your responsibility to fully disclose such information when requested.

Bene!ts to be expected – The results obtained from the series of tests will assist in evaluating what type of physical activities you may participate in.

Freedom of consent – Your permission to perform the exercise tests is voluntary. You are free to deny consent or stop at any point, if you so desire.

I have read this form and I understand the test procedures that I will perform. I consent to participate.

Wattbike power cycling instructor sign:

Print name:

Date:

Wattbike master instructor sign:

Print name:

Date:

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BibliographyThe Wattbike is a new development with state-of-the-art technology and software. The Wattbike Performance Monitor Firmware, Expert software

associated software were all developed by Wattbike in-house and are the property and copyright of Wattbike Ltd.

the basic science of force application (Newtons) and how to derive power in Watts, see any good science book.

The Wattbike documents referred to in the Wattbike Power Cycling manuals were all written by Eddie Fletcher, Wattbike sports scientist, and are copyright of Wattbike Ltd.

They comprise:

Online prior learning modules

1. How the Wattbike Works2. Wattbike Cycling Position and Set-up3. Pedalling Technique4. Air Resistance, Cadence and Power5. Power to Weight Ratio6. Wattbike Power Cycling Class Design7. Warm-up and Cool-down8. Wattbike Cycling Tests

And prior reading

1. Which Wattbike?2. Wattbike Performance Computer

We have also used material from British Cycling Levels 1, 2 and 3 Coaching Handbooks.


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Wattbike Power Cycling Course Manual

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