What not to do: "Two turns up!"

But you've heard it, right?

Lemme tell you why it's not effective and therefore most definitely not best practice...

1. If the bikes are not well-maintained (weekly matenance check and repairs are required as a minumum) then it's not long before bikes develop personalities of their own. Some will be evil, and some will be nice. Riders quickly work out which bike is which. Two turns up on the Hufflepuff bike is not at all the same as two turns on Slytherin, get my meaning?

2. No rider is the same. Two turns up means different things to the rider who weighs only 52kg, the rider who regular participates in triathlons, and the rider who is trying to lose 10kg. It's all about fitness, muscle strength, bodyweight, and a whole host of other factors.

What should you do instead? The key is to give riders the information they need to replicate the workout you've planned for them on their own bikes. Describe how the effort should feel - at what point should they start to feel breathless? When will their heartrates reach their anaerobic zone, if at all? At what point should their quads start to feel the extra effort? How long should they be able to sustain the effort?
These are quick ways to give riders an idea of the intensity you have in mind. If they replicate this - they'll all get the same workout regardless of their fitness level, body composition or other factors.

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