RESISTANCE & CADENCE
MODULE OVERVIEW
RESISTANCE
The resistance is the amount of tension on the pedal stroke.
• 1 is the lightest
• 2 is light-medium
• 3 is medium
• 4 is medium-heavy
• 5 is the heaviest
Resistance is a key factor in the BPM Cycleâ„¢ program for both the power of your workout as well as safety with the different moves and attacks. Throughout this manual we refer quite a bit to the importance of the resistance for both safety and efficacy.
Communicate to students that it is VERY important you MUST have at least a 4 resistance (4R - Medium Heavy) when you are out of the saddle. It is dangerous and ineffective to stand with medium or light resistance. This is a very important message to your student when setting up for the ride. A good method to ensure proper resistance is to have the student increase the tension knob to a 4 resistance and then a 5 resistance so they can feel the difference in the settings.
CADENCE
The cadence is the speed of pedaling defined by the number of revolutions in one minute.
• 1
is the slowest
• 2
is on beat with the left and right pedal striking alternatively with each beat — one full rotation for every other beat. i.e Left, Right, Left, Right
• 3
is medium pace
• 4
on beat on the whole beat if less than 130 RPM (Revolutions Per Minute) — one full rotation for every beat per pedal. i.e Right, Right, Right, Right
• 5
is a controlled sprint
When using a 4 or 5 cadence it is important to advise students to keep knees parallel with core engaged and plenty of resistance to maintain control while pedaling. Typically, as the resistance increases the cadence will decrease as pedaling at a faster RPM is increasingly difficult with the increased tension.
BPM Cycleâ„¢ emphasizes music and beat as a contributing factor to a great cycling class so it is important for instructors to teach the 2 cadence on beat and when possible match the 4 cadence to the beat as well. When the BPM (Beats Per Minute) of the track is over 130 then the 4 cadence may be too fast to keep with the beat however in most instances the 2 and 4 cadence should be on beat.
RHYTHM & POWER MATCHES
1R 1C
REST
Rest period between intensive intervals or sets.
4R and 2C
SIGNATURE MOVES
The Signature R and C for the BPM Signature Moves!! Essential for power and flow.
2R 4C and 5C
CONTROLLED SPRINT
5C is for brief durations (5-10 Seconds) to peak the heart rate.
4R and 3C
ATTACK!
ATTACK! Focus on power and speed combined for short bursts of high intensity.
3R and 3C
STANDARD FLAT ROAD
Standard flat road cue and great for extended riding in the Seated and Aero positions.
5R and 1C
SLOW AND CONTROLLED
Slow and controlled standing or flex position. Maximum resistance for max effort.
Another important note is that with the 1-5 scale there are certain rules to follow for consistency and understanding. When you increase resistance as a general rule your cadence will become slower.
A majority of the BPM Cycleâ„¢ ride will taught in the 3 Resistance and 3 Cadence for in saddle work and the 4 Resistance and 2 Cadence for the signature moves and finally, occasionally, the 4 Resistance 3 Cadence for attacks (note: 3 Resistance and 4 Cadence is a good hard sequence but is NOT an attack as attack is power and speed at 4R and 3C).