POSITIONS, MOVES & ATTACKS
POSITIONS
The BPM Cycle™ Instructor will take the participants through these positions during the warm-up:
POSITIONS: Aero, Seated, Standing, Tall, Flex
• In Saddle Positions - shoulders rolled back and the head is a natural extension of the spine
◦ Seated: Sitz bones on the back of the saddle, legs and knees parallel, engaged core, chest is facing forward, shoulders back and down (neutral posture), the arms are slightly bent.
◦ Aero: Sitz bones are on the back of the saddle, legs and knees parallel, engaged core, chest is facing down, shoulders back and down (neutral posture) forearms or hands extended (modified) on the handlebars
• Out of Saddle Positions
** SAFETY NOTE ** MINIMUM 4 RESISTANCE WHEN OUT OF THE SADDLE
◦ Standing: Slight spinal flexion for gluteal emphasis, the gluteals and the core are engaged, hands are secured on the ends of the handlebars.
◦ Tall: Similar to standing and the hands are secured on the center of handlebars, flex and pectorals are engaged, chin up, minimal spinal flexion, erect position
◦ Flex: Gluteals 12-18 inches out of the saddle, increased spinal flexion for engagement of gluteals, hands are secured on side of the handlebars, head is a natural extension of the spine, chin up and neutral and chest is facing downward.
MOVES
Cue moves with the “4R/2C” Resistance Number/Cadence Number method: Always start the moves in a standing position and never use the number one (1) when counting. The current position should be stated instead of the first count of one and then the numbers count up. Always start the moves on the first beat of each 16 or 32 count phrase (refer to Module 7). Moves include Rocks, Rolls, Combos, Diamonds, and Attacks.
During any and all BPM Cycle™ moves it is imperative never to instruct to take a foot out of the pedal or to ride without constant and secure contact to the handlebars with the hands. BPM Cycle™ prides itself on being a safe and effective “dance on the bike” beat based rhythm ride and the following moves and counts are how we consistently offer an amazing and exhilarating ride!
** SAFETY NOTE ** REMINDER THAT ANYTIME THE MOVES ARE OUT OF THE SADDLE THE RESISTANCE MUST BE A 4 RESISTANCE. NEVER CUE TO TAKE YOUR FOOT OUT OF THE PEDAL AND HANDS MUST BE ON THE HANDLEBARS AT ALL TIMES
• Rocks: Seated to Standing, Repeat (also knowing the industry as “jumps”)
- 2 counts = Stand, 2, Sit 2, Stand, 2, Sit, 2…
- 4 counts = Stand, 2, 3, 4, Sit, 2, 3, 4, Stand, 2, 3, 4
- 8 counts = Stand, 2, 3, 4, 5, 6, 7, 8, Sit, 2, 3, 4, 5, 6, 7, 8, Stand, 2, 3, 4, 5, 6, 7, 8
• Rolls: Standing to Flex, Repeat
- 2 counts = Stand, 2, Flex, 2, Stand, 2, Flex, 2…
- 4 counts = Stand, 2, 3, 4, Flex, 2, 3, 4, Stand, 2, 3, 4…
- 8 counts = Stand, 2, 3, 4, 5, 6, 7, 8, Flex, 2, 3, 4, 5, 6, 7, 8, Stand, 2, 3, 4, 5, 6, 7, 8
• Rock and Roll Combos or “Combos”: Combine the Rocks and the Rolls, Repeat
- 2 counts = Stand, 2, Sit, 2, Stand, 2, Flex, 2…
- 4 counts = Stand, 2, 3, 4, Sit, 2, 3, 4, Stand, 2, 3, 4…Flex 2, 3, 4
- 8 counts = Stand, 2 ,3, 4, 5, 6, 7, 8, Sit, 2, 3, 4, 5, 6, 7, 8, Stand, 2, 3, 4, 5, 6, 7, 8 Flex 2, 3, 4, 5, 6, 7, 8
• Diamonds: Standing, Tall, Flex, Seated, Repeat
- 2 counts = Stand, 2, Tall, 2, Flex, 2, Sit 2…
- 4 counts = Stand, 2, 3, 4, Tall, 2, 3, 4, Flex, 2, 3, 4, Sit, 2, 3, 4
- 8 counts = Stand, 2, 3, 4, 5, 6, 7, 8, Tall, 2, 3, 4, 5, 6, 7, 8, Flex, 2, 3, 4, 5, 6, 7,8
ATTACKS
Standing Attack
4R/3C for a standing position attack. Slight spinal flexion. Gluteus and pecs flexed. Control is key.
Aero Attack
4R/3C This is an in the saddle Aero position. As with all ATTACKS control pedal strokes and avoid bouncing, be sure to cue enough resistance before beginning the attack.
Flex Attack
4R/3C Flex position. Increased spinal flexion at the hips, dropping the chest slightly and draw the bum back over saddle. Raised tailbone. Control is key.
Triple Attack
4R/3C Combining all of the ATTACKS starting with the Standing Attack, then to Flex Attack, to Aero Attack. One position to the next.
All Attacks cued with the (4 Resistance / 3 Cadence: 4R/3C): Unlike the moves which count higher (Stand, 2,3,4…) the attacks should be counted down i.e 5.4.3.2.1
Known as “sprints” in the industry. BPM emphasizes maintaining resistance when cueing speed. Some riders may prefer a fast cadence without resistance. This is not acceptable to the BPM Cycling™ program due to safety concerns and injury prevention.
(Note: If during class a participant is cycling too fast and appears out of control or is standing and pedaling faster than a 3 Cadence (80-100 RPMs) during an attack it is up to you to remind the entire class that fast pedaling is not recommended and to ensure everyone has the proper resistance. Do not single an individual rider out. If the rider continues the ferocious pedaling then address the individual after class in a private manner and explain the benefits of power instead of speed).
The goal of the attack is to get the heart rate up towards the top of your target Heart Rate Training Zone. Attacks are generally cued for five to ten-seconds followed by a heart rate recovery drill. This is known as High Intensity Interval Training (HIIT). These intense bursts of activity followed by the rest gets your heart rate up quick and allows for proper rest following each attack for recovery. One of the biggest benefits of (HIIT) is it helps to burn more fat in less time.
As mentioned earlier in the manual, the resistance setting is important for the intensity of the workout and also for the safety. When performing attacks, it is essential to have sufficient resistance. If participants are bouncing during the attack then there is no protection of their joints and injury can occur. When performing these attacks, speed is a good thing. Without the resistance, however, there is no power behind the workout and any potential fitness gains won’t occur as easily. The key note is to emphasize that there is no bouncing during the ATTACK. All muscles should be “locked and loaded” or flexed and engaged.
ATTACKS
All Attacks cued with the (4 Resistance / 3 Cadence: 4R/3C): Unlike the moves which count higher (Stand, 2,3,4…) the attacks should be counted down i.e 5.4.3.2.1
- Standing Attack: 4R/3C for a standing position attack. Slight spinal flexion. Gluteus and pecs flexed. Control is key.
- Flex Attack: 4R/3C Flex position. Increased spinal flexion at the hips, dropping the chest slightly and draw the bum back over saddle. Raised tailbone. Control is key.
- Aero Attack: 4R/3C This is an in the saddle Aero position. As with all ATTACKS control pedal strokes and avoid bouncing, be sure to cue enough resistance before beginning the attack.
- Triple Attack: 4R/3C Combining all of the ATTACKS starting with the Standing Attack, then to Flex Attack, to Aero Attack. No breaks. One position to the next.
Known as “sprints” in the industry. BPM emphasizes maintaining resistance when cueing speed. Some riders may prefer a fast cadence without resistance. This is not acceptable to the BPM Cycling™ program due to safety concerns and injury prevention.
(Note: If during class a participant is cycling too fast and appears out of control or is standing and pedaling faster than a 3 Cadence (80-100 RPMs) during an attack it is up to you to remind the entire class that fast pedaling is not recommended and to ensure everyone has the proper resistance. Do not single an individual rider out. If the rider continues the ferocious pedaling then address the individual after class in a private manner and explain the benefits of power instead of speed).
The goal of the attack is to get the heart rate up towards the top of your target Heart Rate Training Zone. Attacks are generally cued for five to ten-seconds followed by a heart rate recovery drill. This is known as High Intensity Interval Training (HIIT). These intense bursts of activity followed by the rest gets your heart rate up quick and allows for proper rest following each attack for recovery. One of the biggest benefits of (HIIT) is it helps to burn more fat in less time.
As mentioned earlier in the manual, the resistance setting is important for the intensity of the workout and also for the safety. When performing attacks, it is essential to have sufficient resistance. If participants are bouncing during the attack then there is no protection of their joints and injury can occur. When performing these attacks, speed is a good thing. Without the resistance, however, there is no power behind the workout and any potential fitness gains won’t occur as easily. The key note is to emphasize that there is no bouncing during the ATTACK. All muscles should be “locked and loaded” or flexed and engaged.