Had a couple now with the same instructor and they are not too bad- providing I listen to my body and do what I can manage. First lesson and I took it steady but pushed just enough and saw 400 watts over the session--I told you I had lost fitness. Second lesson and I did not record watts but Today I had another session with a different instructor. Did not enjoy it.
The first instructor has a "Route" planned out and with a couple of free sessions within it. By that I mean that for a couple of minutes at a time you can relax- take the gearing off- spin up if you want- get out of the saddle and climb--Do what you want in other words. That route she has planned is a variety of climbing- sprinting- flat work so a varied session. Music has a "Rhythm" to it that suits the work being done and Sprint work is fast- Flat work is around 90 to 110 cadence and hill work is around 65 to 80. The gearing you set is up to you and you can raise if you want or take a bit off if required. Good varied session that left me tired- hot and sticky but wanting to go back again.
Today and a different instructor who is a supposed cyclist. No idea what he based this route on but more important- where did he get his music. Some obscure 80's stuff (You can tell by the style) and the cadence was all wrong. He also does not understand what a cyclist does on the flat or uphills. Warm up and music quite low and a cadence of 90 with a midrange gear of 14 (24 gears on these machines). That went on for 10 minutes and then into a climb. He was telling us a cadence of 90 to 100 so tried it but I kept going way down to around 65. The music that had increased in volume had that cadence. So I stuck to the music and wound the gear up to 18. 20 minutes later and the hill is getting steeper and he said wind the cadence up. I just put on gearing to 20.
That instructor had no idea about what happens on a bike and he has to sort his music out so that it has the same beat as the cadence he is setting us. I still got a workout by following the "Route" he was saying but my cadence and my gearing. I won't be going to him again for a session. And that Wattage? Measured 480 today so Still room to improve and I do have something I can measure against to see "If" I am improving.