Module Objective:
- Learn the Parkinson’s Cycling protocol
- Understand the weekly progression and intensity periodization
- Learn the recommended post class stretches
The Parkinson’s Cycling Program is about to begin….
The Parkinson’s Cycling Program encourages riders to ride to success. Your classes will typically follow this basic format.
Classes are conducted 2-3 times/week
Classes are ~60 minutes in length. A sixty minute class will break down as:
- 10 minute warm-up
- 40 minute interval program
- 10 minute cool down
3. Intervals will target cadences of 80-90 RPMs
4. Heart rates will remain aerobic during interval efforts – refer to Heart Rate Training section for specific information.
5. 10:30-11:30am is (based on our experience) the suggested times for class. Which is an open time slot for most clubs and studios.
The number of classes your club offers will vary by participation levels & demand. The first 3-4 weeks of classes can be a shortened version of our 60 min Parkinson Cycling Class or, when you have a mix of riders of different levels, you may want to offer your Level #1 riders an early exit after the rider has brought the heart rate back to his/her warm up levels.
Coaches remain off the bike during class. This allows the coach/coaches to closely monitor each individual’s heart rate, wattage and RPM – all while giving individual attention to the riders as needed.
12 weeks to success
Many (if not most) of your new riders will have little or no history of regular physical exercise. Our program is designed to slowly layer on the concepts of Forced Exercise, proper cadences, using Heart Rate BPM to guide intensities and finally the use of Power/Watts if available.
Over this first 4 weeks the riders will gradually build their cadence and begin to challenge their heart rates. Cadence will begin to build to 80-90 RPMs during working intervals, recoveries at ~65 RPMs using less intensity.
Weeks 1-4
1st Week- 25 minute class
10 minute warm up on bike
5 minute intervals- 1 minute work/1 minute recovery
5 minute cool down on bike
5 min stretch off the bike.
2nd week- 35 min class
10 min warm up on bike
10 minutes intervals- 1-2 minutes work/1-2 minutes recovery
10 min cool down on bike
5 min stretch off the bike.
Review progress of riders
3rd week- 40 minute class + stretching time
10 minute warm up on the bike
20 minute intervals- 1-3 minute work/1-3 minute recovery
10 minute cool down off the bike
5 min stretch off the bike class
Week 4- 45 minute class + stretching time
10 minute warm up on the bike
25 minute intervals- work 2-3 minutes/ 2-3 minute recovery
10 minute cool down
5 minutes stretch off the bike
Review progress of riders
Over the next 4 weeks the classes will begin to build intensity while holding the RPM between 80-90. At this point you can begin layering in the concepts of Heart Rate training and conduct your first Graded Exercise Aerobic Threshold Assessment. The classes will be lengthened to the 60 minutes + stretching time or 60 minutes total depending on your class offering.
5th week
10 minute warm up- begin to build cadence into the first interval
30 minutes of intervals- work 3 minutes- recover 2-3 minutes
10 minute cool down
5 minute stretch off the bike
6thweek
10 minute warm up- continue to build cadence into the first interval
35 minute intervals- work 4 minutes-recover 2-3 minutes
10 minute cool down
5 minute stretch off the bike
You may consider doing a threshold assessments as part of the intervals in each class. Repetition will bring understanding and confidence to each rider = each time they perform the assessment they will find a more accurate HR BPM.
Review progress of riders
7th and 8th week
10 minute warm up- continue to build cadence into the first interval
40 minute intervals- work up to 5 minutes- recover 2-3 minutes
10 minute cool down
5 minute stretch off the bike
Review progress of riders
9th and 10th week
10 minute warm up- continue to build cadence into the first interval
40 minute intervals- work up to 5-6 minutes- recover 2-3 minutes
10 minute cool down
5 minute stretch off the bike
Review progress of riders
11th and 12th weeks
10 minute warm up building cadence into the first interval
40 minute intervals- work up to 6-7 minutes- recover 2-3 minutes
10 minute cool down
5 minute stretch off the bike
Repeat the Graded Exercise Assessment Test after 12 weeks or 3 months of classes. Record all assessment findings in the Data Collection Binder.
After the 12 weeks or 3 months of consistently successful classes, the riders are ready to be challenged with longer intervals. It’s at this point where your observations will guide you as to how long to run each interval.
Successful Lower body stretches off the bike
All lower body stretches after the Parkinson’s Cycling Class are done off the bike. It is a good idea to encourage the riders to hold onto the seat or handlebars during these stretches.
Coach Kathy demonstrates a proper cool down and post class stretches.
Recommended lower body stretches:
Standing hamstring stretch:
- Holding onto the bike handlebars or wall, place right leg forward with foot flexed.
- Keep your hips facing forward and your standing knee bent.
- Slowly bend your left knee until you feel a very mild pulling or stretch on the back of your right thigh. Do not let your knee go beyond your toes.
- To stretch a little more, bend forward slightly at your hips, keeping your back straight.
- Hold and then repeat with your other leg.
REMEMBER:
- Stretch just until you feel gentle pulling in your muscle, and then hold the stretch in that position. The stretch shouldn’t be painful.
- Stretch gently and smoothly, and do not bounce.
- Breathe naturally as you hold the stretches. Don’t hold your breath.
Standing Psoas or Hip flexor stretch-
- Step forward with left foot keeping right knee bent
- Tuck buttocks tightly under hips
- Feel the stretch on the front of the right hip and upper thigh
- Hold and then repeat with the left leg
Calf stretch
- Holding onto the handlebars or wall, place right foot back and keep toes facing forward.
- Slightly bend the knee of the left leg, keeping knee behind the toes.
- Keep head up and spine straight.
- Press heel of the right foot into the ground.
- To get a deeper stretch, step back further with your right leg.
Hold each of the above stretches 15-20 seconds.
Low back stretch
- Standing with legs hip width apart.
- Slowly bending knees into an easy sitting position keeping weight into the heels.
- Place hands on thighs with fingertips facing inwards.
- Inhale giving a slight arch to the back. Look forward.
- Exhale rounding the back, tucking the pelvis under. Gaze falls downward.
- Repeat 2-3 times.
As the Parkinson’s Cycling Program continues in intensity and duration, the need for good coaching skills remains powerful and significant. Each rider will have his or her own success. But what is that success? Is it helping manage symptoms? Is it an improvement in flexibility? Or is it improved balance? It may be anyone of those things. But 100% of the time it is the feeling of acceptance from their peers. The participants are in a group who all have the same diagnosis. In this group they are taking the class for the same reason… to feel better! That is beauty of Group Exercise. It builds community! We all know it!
We would all love to know who is coming to our classes each time. If your studio or gym has that capability that is great. But if you do not have that information available the instructors have to be prepared for whoever makes it to class. We always have our information readily available for each of the riders. That would include bike set up information which has been already gathered, personalized heart rate zones, and the observations made by the coach during the last class.
Parkinson’s patients usually need support to make it to class. Some are still driving but most are brought by a spouse, friend, or support person or organization. These people are early most of the time! Be prepared and ready to welcome these riders up to 30 minutes before class begins.
Some riders will stay with the program some will not. The Parkinson’s Cycling Program welcomes new riders at all times. The instructor’s job becomes a multi- tasking event. The class might gradually become 2 or 3 different levels of classes. The ride continues the physical and mental challenge as the class moves forward but the effort is always individual and personalized. The coach will not leave anyone behind, physically or emotionally. We are not doctors or therapists but we realize that improvement in making everyday activities easier can be huge!!
Preparation will be the key to your successful program. The coach’s preparation and the riders preparation.
1. The coach needs:
- Data collection binder. This binder houses all the paperwork for each rider. Make the binder easy to use. Keep all exercise requirement forms, assessment details, bike setting, exercise parameters, and notes. Be sure to keep this binder in the proper location to assure privacy.
- Profiles prepared for that day
- Music – Most of these riders will be over 65 as well as kids or young adults in the late 50’s and early 60’s. Finding music that they’ll enjoy will be well worth your effort and works well for them and some that they might recognize.
2. The rider prepares by:
- taking his/her medications on time
- eating at least 30 mins before class and
- Hydrate! Drink 16-20 ounces of water before coming to class. ACSM recommends drinking 20 oz of water for every hour of exercise.
- Visiting the rest room before class
- Informing the coach if any health changes occur and/or communicates how they’re feeling that day.
The Parkinson’s Cycling Coach can use the class for a creative outlet. Encourage social interaction by offering a a snack or place to talk for about 30 minutes after class. As kids we loved to play with our friends. Parkinson’s Cycling offers that “playtime” to a group that needs peer interaction and support. Continue to offer and build this mental and physical challenge while stepping back to watch it unfold into a better quality of life for our riders. It is the best feeling in the world!!!