Wattbike Wattbike User manual

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Wattbike Power Cycling:
course manual
Bringing accurate
performance data and
technique feedback to
group cycling

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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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Skills of instructing and motivation
Teaching a Wattbike power cycling class
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instructors is to get caught up in the terminology and blind participants with science. It is important to remember that information delivered is only
powerful when understood.
It is a fundamental part of delivering successful classes to use easily understandable language. You will be continually assessed throughout the
course on your instructing and motivational skills.
To ensure that you are using the correct language and that the information is being understood, use the following three-step process.
Step 1 – Establish your class objective
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I want the participants in my group cycling class to
(write your answer here)
Examples include
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the language that I use
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much information that will confuse both you and your participants.

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Wattbike Power Cycling: course manual
Step 2 – Establish an objective for each block of your class
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For example, the following is a block of work from the warm-up of a 60-minute group cycling class. The objective here could be:
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Time duration 6secs 1 6secs 1 6secs 2.42
Rev out Recovery Rev out Recovery Rev out Recovery
Beginner’s cadence Max 80 Max 80 Max 70-80
Intermediate cadence Max 85 Max 85 Max 80-85
Advanced cadence Max 90 Max 90 Max 85-90
Step 3 – Develop your own language
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terms which are common in the cycling world. List your own alternatives based on the class participants that you may have. Where possible, limit the
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Terminology Alternative
Cadence
Power
Speed
Pace
Intensity
Rev out
This list can then be used for multiple classes and will form the basis of the information that you deliver.
How to create the greatest impact when teaching
Each Wattbike power cycling class should be a positive experience for all of your participants. Your language should focus on the positive.
For example, when cueing participants on technique, always refer to what you would like your participants to do rather than what they are doing
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Negative cueing Positive cueing
Don’t only push through the pedal Focus on good technique throughout the entire pedal stroke
Don’t lock out your elbows Keep your elbows soft
Don’t go above 90rpm Keep your cadence below 90rpm
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By keeping the focus on positive aspects, your participants will increase their knowledge of correct cycling technique. This will enhance both their
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Visual cueing
To create a positive Wattbike power cycling class you need to make sure that all the information you deliver is completely understood and
followed by each and every one of your participants and caters for all learning styles. It is therefore important to use both visual and verbal cues
when teaching.
Below are the key visual methods for teaching a successful group cycling class.
Posture and position
The most powerful visual tool that you have as a Wattbike power cycling instructor is your own posture and position on the bike. Consistently review
your own position and posture by using mirrors and video to self-critique.
Hand gestures
As Wattbike power cycling instructors it is important to maintain the persona of a cyclist which means showcasing and role demonstrating great
technique at all times. While using hand gestures can be a very powerful way of attracting attention, they should be used sparingly to create impact.
Too many hand gestures will detract from great cycling technique.
Facial expressions and eye contact
The use of facial expressions is a very powerful method of showing both intensity and feel for any workout. By showing the intensity of the workout
through our face, your participants receive a representation of how they should be feeling. Eye contact is also a useful tool to receive feedback from
any individual and also as a method of directing feedback or technique advice. Use eye contact to scan the class and give advice where required.
Pre-Wattbike power cycling workout procedure
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documentation (PAR-Q, informed consent)
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workout – do a quick check and help out where needed
Wattbike power cycling procedure at the start and during a class
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Post-Wattbike power cycling workout procedure
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Wattbike Power Cycling: course manual
Wattbike health and safety guidelines
This section outlines the health safeguards and precautions for the installation and safe use of the Wattbike.
Please read this section carefully before installing or using the Wattbike.
Health and safety precautions
DO
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user manual
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WARNING
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PIC OR NOTES TO GO HERE
Notes
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Wattbike Power Cycling: course manual
www.wattbike.com
11
PIC OR NOTES TO GO HERE
Introduction to the Wattbike
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power output and cycling technique.
The accuracy of the Wattbike means that it is possible to test and train individuals using either the onboard performance computer, or for added
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the best position for their training.
The Wattbike’s incomparable design and robust build means that it is suitable for everyone from children to Olympic champions, and is used
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The benets of using the Wattbike
Just some of the benets of using a Wattbike are
t You can see your cycling technique on the onboard computer and take immediate action to improve
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cater for beginners through to elite cyclists
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level (revolutions per minute) with conversions to speed and pace
per kilometre
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for interactive power cycling classes
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standard toe clips – the pedals can easily be changed for
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Wattbike performance computer

www.wattbike.com
12
Wattbike Power Cycling: course manual
Wattbike performance computer
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included in the online learning materials.
This is one of the online prior reading modules which you should have completed prior to the course.
Your Wattbike master instructor will explain the monitor in detail throughout the course and you will be given the opportunity throughout the
course to use it. You will be expected to know your way around the Wattbike performance computer by the end of the course and demonstrate its
functions during your personal assessment.
The Wattbike performance computer
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PIC OR NOTES TO GO HERE
TIME
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$637&

Wattbike Power Cycling: course manual
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13
Wattbike Expert software
Wattbike Expert software is our very powerful real-time monitoring and analysis software which you can use with individual participants and even
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users, it is a storage area to easily log and compare workouts, whereas for sports scientists it allows the testing of cyclists easily, and analysis in
amazing depth. For group cycling it can be used for racing to add some excitement to the class.
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analysis of every single pedal turn.
Wattbike Power Cycling software
Wattbike Power Cycling software allows you to display all the performance parameters for all participants of your class on a big screen, adding
another dimension to training with Wattbikes
In real time you can show any combination of power, speed, cadence (rpm), heart rate and distance in individual training zones for each participant.
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individual participant is as simple as a mouse click.
All the data can be saved in the software for further analysis or for tracking progress.
There is also a great piece of race software included so that you can introduce a competitive element to your workouts where appropriate.
Wattbike Power Cycling software is an integral part of the Wattbike Power Cycling programme and will be used extensively throughout the
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Wattbike Expert and Wattbike Power Cycling software can be downloaded free at www.wattbike.com
Notes
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Wattbike Power Cycling: course manual
How the Wattbike works
Knowing how the Wattbike works is an important aspect of using the Wattbike. It will help you understand and structure group cycling classes for
each individual participant. In this section you will learn how the Wattbike works and why it is an accurate, repeatable and comparable cycling tool.
The Wattbike displays absolute mechanical power in Watts. The amount of power produced is calculated from
the sum of all the forces applied to the chain through the cranks.
Load cell
Despite there being only one load cell, the sequencing of the applied force is measured according to each leg position. The double action of the legs
– press with left and recover with right – press with right and recover with left – gives the total force applied to the chain.
Magnet sensors
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The time for a half turn (180°) is measured. The pedal motion has near constant velocity, so we can calculate the position in degrees with the time.
Polar View (force curve)
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The angle of peak force gives the picture of the riding position. If the rider stands up or moves the saddle backward/forward, the angle will change.
Inuence of the air and magnetic resistance
The bike uses a combined air and magnetic resistance to provide a resistance that the rider works against. Both braking systems increase the
resistance the rider experiences.
Inuence of the chain
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Calibration
The Wattbike is factory calibrated and does not need recalibrating. The only procedure needed is the set zero function
(see section on how to set zero on a Wattbike).
It is very accurate. The mean accuracy of the Wattbike is typically within 2% (-0.42% +/- 1.21%) – South Australian Institute of Sport, 31/3/2010.
Split down into intermediate ranges, the Wattbike accuracy is typically within 2% (over the full range 0-3760W).

Wattbike Power Cycling: course manual
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15
Air and magnetic brake
The Wattbike features a unique patent-protected dual braking system to recreate the feel of cycling.
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The combination of an air brake gear lever and magnetic lever means that the Wattbike can be used for high cadence (pedal revolutions per minute,
rpm) low wattage at one extreme, and low cadence (rpm) high wattage at the other.
For most workouts, only the air brake gear lever is needed. The air brake gear lever can be adjusted during a workout without compromising
the validity of the data.
Notes
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www.wattbike.com
16
Wattbike Power Cycling: course manual
How to set zero on a Wattbike
Your Wattbike master instructor will explain why it is important to periodically set zero on a Wattbike and show you how to do it.
Select Setup from the Main menu then Memory and simultaneously press all four buttons.
Rotate the pedals backwards for a few revolutions to unload the Wattbike. The cranks should be unladened and in a horizontal position.
Press ENTER – the monitor will automatically set zero.
Which Wattbike?
It is important that Wattbike power cycling instructors understand which Wattbike is needed for an individual participant.
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This section gives you a short guide on how to select the right bike for your group cycling participants.
There are two Wattbike models to choose from; the Trainer and the Pro.
What’s the dierence?
Both Wattbikes have the same measurement system, accuracy, monitor and Wattbike Expert software functions and deliver a professional range of
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The Trainer is low to medium resistance while the Pro is medium to high resistance.
There is an overlap from the Trainer to the Pro at the medium level. At each equivalent resistance level and cadence, the Trainer power output (W) is
approximately 57% of the equivalent output on the Pro.
Simply put, if you cycled at 90 cadence on the Wattbike Trainer at resistance level 1, you would produce 85W and, at resistance level 10, 225W.
On the Wattbike Pro, resistance level 1 at 90 cadence delivers 150W and, at resistance level 10, 390W.
How to choose the right Wattbike for your participants
The choice is easier to make if the Wattbike is for individual use. If it will be used by others (family members, young adults/children) then the choice
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Choosing the right Wattbike
The Wattbike Trainer is the preferred model for most people and almost all of the people who are likely to attend your classes, as they can use the
combination of the air brake and the magnetic brake to replicate any desired power to meet practical exercise and training needs.
If your participants do not fall into any of the following categories, we would recommend the Wattbike Trainer.

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If the Wattbike is for individual use then the following guidelines may be of use.
A Wattbike Pro is suitable if your participants:
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Wattbike cycling tests)
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 t "SFUSJBUIMFUFTBOEIBWFBLUJNFPGMFTTUIBOOPUFJGZPVIBWFBUJNFCFUXFFOBOECVUBSFJNQSPWJOHUIFOUIF
Wattbike Pro should still be your choice)
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You really should consider having at least one Wattbike Trainer and one Wattbike Pro
if your participants:
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 t "SFQBSUPGBHZNPSIFBMUIDMVCBOEXBOUUPCFBCMFUPDBUFSGPSBMMZPVSNFNCFST
Throughout this manual we will indicate when it is appropriate to use the Wattbike Pro or the Wattbike Trainer.
Notes
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Wattbike Power Cycling: course manual
Wattbike cycling position and set-up
It is important that you set up a safe and comfortable cycling position for all your group cycling class participants. The correct set-up is crucial to
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demonstrate your understanding of bike set-up during both the course and during the personal assessment process.
This is one of the online learning modules which you should have completed prior to the course.
The correct sequence for set-up is: saddle height, horizontal saddle position, handlebar height and horizontal handlebar position.
Before starting, ensure that the saddle is horizontal, using a spirit level if necessary.
Saddle height
The easiest way to get a rough height for the saddle height is to stand the participant next to the
bike with the foot heel pushed into the back stabiliser, then lift the saddle up so that the top of the
saddle is level with the boney protrusion of the hip.
Sit the participant on the Wattbike and bring the pedals to the vertical position in line with the
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straight (but not locked out).
When clipped in (or with feet in the toe clips) and with the pedal at its longest stroke (in line with
the seat tube), there should be an approximate 25-300bend on the knee. Your participant should
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backwards; they should be able to complete rotations with only a slight rocking of the hips and without
the legs locking out.
Saddle horizontal position
With the feet clipped in (or in the toe clips), bring the pedals to the horizontal position. Drop a plumb line from the front of the knee – it should fall
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Handlebar height (saddle to handlebar dierence)
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general exercise classes, the saddle and handlebars should be at the same height.
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handlebars – they should be able to hold position.
British Cycling guidelines are relative to a cyclist’s height:
Rider height (cm) Saddle to handlebar dierence (cm)
155 4
165 6
175 8
185 10
25-300

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Handlebar horizontal position
Ask your participant to place their hands on the handlebars and bring the pedals horizontal. Drop a plumb
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handlebars backwards/forwards to get the correct position.
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By following these simple steps, your participants will be placed in the optimum position for both comfort
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muscles and subsequently technique. Ensure that you follow these simple steps with every new participant
and recap where required with your existing, regular participants.
Examples of good cycling positions

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Wattbike Power Cycling: course manual
Pedalling technique
One of the unique features of the Wattbike is the ability to monitor pedalling technique as your group cycling class participants ride. Along with bike
set-up, it is a key area Wattbike power cycling instructors are expected to understand and demonstrate.
Your Wattbike master instructor will spend some considerable time explaining, demonstrating and getting you to practise cycling technique and you will be
expected to demonstrate a good understanding of pedalling technique during the personal assessment.
This section explains in some detail what the Wattbike force curve shows and issues surrounding pedalling technique.
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position of the pedals during each pedal revolution – you can play around with the graph, pushing on the left leg will create a large force shape on
the left, pushing hard on the right leg will enlarge the graph on the right.
On the Wattbike performance computer you also see a percentage beneath each side, telling you how much power each leg is generating.
Standing up and altering your cycling technique will produce a change in the graph.
How to read the graph
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There are four distinct points in the pedal stroke which are explained below.
Where the pedals are
Point A Both pedals are in a vertical line. Your left leg is at the highest point, your right leg is vertical at its lowest point.
Point B Both pedals are horizontal, the left leg on the drive phase, the right leg on the recovery phase.
Point C Both pedals are vertical. Your left leg is at the bottom of the revolution and your right leg is at the top.
Point D Both pedals are horizontal, the right leg on the drive phase, the left leg on the recovery phase.
A
BD
C
Average angle to force
peak in whole session
Left leg: 109°
Average angle to force
peak in whole session
Right leg: 109°
Display shown from the Wattbike Expert software

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What your legs are doing
Moving from point A to point B – As you start to drive with your left leg, the graph moves anticlockwise from A to B. The left leg begins to apply force
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right leg.
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the recovery.
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to left leg.
Example shapes
Angle of peak force
The angle of peak force should be the same in each leg. However, the actual angle of peak force is dependent upon a number of things:
your cycling position, whether in a seated or standing position and whether using high/low resistance settings and/or high or low cadence.
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cadence levels is a key component of getting the best out of your Wattbike power cycling classes.
Your Wattbike master instructor will demonstrate the dierent angles of peak force and explain the reasons for the dierences.
Figure of eight – Beginner
This cyclist is losing too much pedal momentum on the transition from right leg to left leg
(point 1) and left leg to right leg (point 2) with virtually no pull-up during the recovery.
Tip: Being properly attached in the toe cages or using cycling shoes will help pulling up
during the recovery.
The peanut – Good
This cyclist maintains some pedal momentum between leg drives. However, there is still a
noticeable loss of momentum.
Tip: Imagine scraping mud othe ball of your shoes to help extend the leg drive and improve
the transitions.
The sausage – Elite
The cyclist has a large rounded shape, which is consistent, balanced between each leg, and
they maintain good pedal momentum throughout. Typical shape of a strong drive and a
balanced recovery.