Wattbike Wattbike User manual

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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: [phone]
Email: [e-mail]
Web: www.wattbike.com

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Wattbike Power Cycling: course manual
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 assessment
The 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
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Wattbike Expert software
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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: course manual
Wattbike power cycling
The principles of Wattbike power cycling
At Wattbike, we want participants of our power cycling classes to
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Enjoying a safe and eective workout
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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.
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to revisit your class time and time again.
Learn about cycling
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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:
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Selecting the correct air brake resistance level and cadence range for each participant is a key skill of a Wattbike power cycling instructor.
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cadence levels within heart rate workout zones, and improving all these aspects over time.
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