Module Objective:

• Learn the basic metrics you’ll use to set goals
• Set realistic goals for each participant

These classes can be heterogeneous. This means that each individual can control his or her intensity to best suit ability and fitness levels. Active and dynamic encouragement will help all riders achieve their level of success.

Coaches will use the practical and technical advice learned in the Parkinson’s Cycle Coach Program for improving cardiovascular fitness (aerobic base) and increasing cadence / RPMs.

Most of these riders will be de-conditioned or aerobically challenged. Cadences are voluntary and usually riding at 55-60 RPMs. Working with these participants to increase RPMs is the priority. The desired results from this program are dependent on achieving and maintaining pedaling speeds between 80-90Rpms.

The rider and coach will work first on gradually increasing (and then maintaining) the required pedaling RPMs, and then adding work intervals at elevated Heart rates, during the duration of the program.

For example:
The instructor separates the goals into smaller goals.

1. RPMs or cadence building
The rider has 3 months to get to 80RPMs.
1st month or 1st 4 weeks – the rider gets to 60Rpms during the work intervals
2nd month or 8 weeks- the rider pedals at 70 Rpms during the work intervals
3rd month or 12 weeks- the rider pedals at 80 Rpms during the work intervals
In conclusion, start this rider at 60 Rpms and encourage the rider to pedal up to 80 Rpms by the end of 12 weeks.

2. Measuring Heart rate /Aerobic base building
Use the initial heart rate parameters as the guideline for exertion level. It is a good idea to keep the heart rate at the lower end of the zone as the rider builds cadence. After 4 weeks, add 5% points to the heart rate. This will encourage aerobic base building.
For example:
Katie’s initial assessment test shows a heart rate of 90. After 4 weeks encourage the rider to bring the heart rate to approximately 95 bpm during the ride intervals. Add 5% to the heart rate after 8 weeks, 12 weeks, etc.

3. Time in work intervals
This goal is achieved at a faster rate than the 2 previous goals.
The rider can maintain the work effort for 1 minute to start with. Keep that work effort at 1 minute for the first 2 weeks. During the 3rd week increase that work effort to 90 seconds or 1-½ minutes. The instructor sets new goals every 2 weeks depending on the rider’s progress and success.

4. Wattage or Power
If your studio has Power/Wattage you have a wonderful tool to track progress in your program.

Review progress of the rider every 2 weeks. Encourage and support this rider continuously – remember; showing up and completing a class maybe a huge accomplishment for some of your participants.

Approximately 15% of riders will not achieve these goals at the end of 12 weeks. The coach continues to encourage and support this rider. Remember that part of the success of this program is the group or peer support. It is also helpful for building aerobic base. The rider may not get everything we want them to from the program to help with symptomatic management, but they will get peer support and a more conditioned cardiovascular system.