So first, let me tell you – I don’t enter every single cue into the Class Builder™. Most of the time I don’t enter every single move for my students to make either – and you’ll notice that when you look at my class profiles.
That also makes those heart rate zones (and even cadence ranges sometimes) pretty “conditional”.
Example: you will see the cues marked on the cue sheet telling me when I want my riders to transition from seated to standing position, but you won’t see the cues for them to get down most of the time. That’s just my laziness of entering an extra cue. 🙂 Once I see the “Up” cue on my screen during class, I take a note of time and get them back in the saddle when I need to on that day and that particular star alignment. You have to keep safety in mind. Use your best judgment and the guidelines of your certification type to decide how long your riders should stay out of the saddle.
So, here’s my own glossary to “decode” my cues:
Add – add resistance. I number my resistance increases and here’s why. This is what your screen looks like in class if the adds are not numbered:
You can see that you have 31 seconds until the next resistance increase, but if you miss that “cue changing” point on the screen, you mess up because you don’t know which increase you’re on. Here’s what it looks like if you number them:
So, I see that I just told them to take an add #1, and they have 26 seconds until add #2. If I miss to cue them on add #2 for some reason, I will see that it moved to the top line, and I missed it. In this case (depending on the time left until the next resistance increase (which will be in the bottom line)) I will either cue them to take add #2 or skip #2 all together 🙂 Does that make sense? I hope it does.
Add hill – this cue is usually used in the beginning of a climb to ask the riders to transition from the flat road to very moderate resistance, the so called “base of the hill”.
Attack – transition to HP3 and increase speed.
Cadence check/C-check – I use this cue when I give my riders the task to choose and maintain a constant cadence of their choice (within the defined range) for the drill. I use this cue to remind them to glance at their bike monitors to make sure their cadence is still where it should be.
Down – transitioning from standing to seated position (back in the saddle).
Down and faster – return to the saddle from standing position and increase cadence/speed.
Faster – well, it is what is sounds like – increase speed/cadence. In this case I just decided not to give them any numbers in RPM’s to go by – just accelerate a little. Most of the time I’ll give the class a top acceleration threshold (e.g. accelerate by not more than 10 RPM from your current cadence and make sure you stay within the cadence guidelines for this drill – 60-80 RPM for climbs, 80-110 for flats).
Flat – flat road, very light resistance simulating riding on a flat road with no elevation. “Back to flat” is the cue I usually use to have my riders take off the resistance after a climb, or some resistance increases.
HP2/3 – hand position 2 or 3. This is either or, not up to them to choose. 🙂 I will use either HP2 or HP3 as a cue.
+5, +10 – cadence increase from what is currently on their screens. The number is the amount in RPM’s we’re increasing by.
Run – transition from seated to standing, Hand Position 2.
Up – transition from seated to standing position out of the saddle. This may mean both Hand Position 2 (runs on a flat or running with resistance), and Hand Position 3 (climbing).