by Jim Karanas | Jul 27, 2020 | Master Instructor Blog, Mental Toughness
By Team ICG® Master Trainer Jim Karanas –
What’s the use of a state-of-the-art bicycle and a robust training plan if the rider hasn’t developed spirit or mental control?
Many coaches will tell you that no equipment or training method has value unless it helps to develop your spirit. Those coaches search for ways to infuse a calm and balanced mental attitude in their students and assure heightened clarity of perception. They may turn to enlightenment/spirituality to help students understand life better and cope with its complexity.
In the pursuit of effortless power on the bike, you must know that you are more than your intellect tells you. Training that emphasizes discipline of mind and recognition of spirit is paramount in that. To my understanding, two concepts are the basis of all training: center and intrinsic energy. In previous posts, I’ve referred to these as balance and aliveness or vitality.
I first witnessed effortless power in the mid-1970s at a martial arts demonstration. An aikido master displayed the power of ki (or chi), our intrinsic energy. With the slightest shove, he sent the five students attacking him into the air and onto the floor. The attackers appeared to be on wires doing a Hollywood stunt.
The next time I witnessed it was in the late 1990s at an indoor rowing regatta. The women’s world record holder for 2000 meters was on a rowing ergometer, warming up for the upcoming heat. The power output on her computer and the ease with which she rowed simply did not match. It was the first time I witnessed the combination of advanced fitness and the effortless generation of power.
I saw it again in 2002, during an annual time-trial up Mt. Diablo in Northern California. I was pursuing the coveted “under an hour” t-shirt for the 10.8-mile, 3200’ ascent. Most of the way, I followed a giant of a man, 6’4” tall, who outweighed me by 50 lbs. He wasn’t built for climbing but floated up the mountain effortlessly. He broke the hour and I did not. What I saw didn’t match what I believed he should have looked like on that climb.
My first personal experience with effortless power was in 2006, during the Furnace Creek 508, which I rode in 33 hours and 49 minutes, qualifying for RAAM. It was my pinnacle in cycling, training and racing. During my race preparation, my coach instructed me to “forget everything you think you know about cycling.” I learned that you can’t train your way to effortless power.
Although effortless power is not a result of fitness, fitness does result from the necessary training that culminates in effortless power. The simplicity is what I still struggle with, even to this day. It’s not a constant state, being centered and channeling intrinsic energy. The last time I experienced it was in 2008.
Center, maintaining balance, is always a struggle because of our chaotic reality. I spoke with one of my mentors recently about the difficulty of maintaining balance if you’re involved with business, friends and family, or are at an age where health matters manifest. Balance is more achievable when things are simple. In our society, living simply takes great discipline and sacrifice. Our balance is in constant flux, and so is our ability to achieve effortless power.
Sensing intrinsic energy is easier for some than for others. It’s not a simple declaration that you’re happy to be alive. It’s not a thought at all. Thinking obscures the sensation of feeling alive, even though it’s inherent in everyone. It takes discipline and practice to stay constantly aware of it, even more so to direct it. I spend time in all my classes searching for new ways to communicate the sensation. Without it, effortless power can’t be experienced.
In part 1, “What About The Watt?” I alluded to an indoor cycling practice that uses watts for something more meaningful than measuring power and improved fitness (along with its inevitable decline).
The watt measures force. How much force you can apply is a perception. So watts represent a limitation — in your mind — of your ability. Typically, to improve your ability to generate watts, you train your fitness. This improvement is short-lived. My experience is that generating watts beyond your current belief system is largely unrelated to fitness. It’s related to balance and your ability to coordinate and direct your intrinsic energy.
If the training you provide in your classes deals solely with fitness improvement, your students will never sense effortless power. Their watts may go up for the short term, but will eventually decline and disappoint. If, instead, the training you provide deals with achieving balance and coordinating the sensation of life, the students’ watt display will, at times, feel effortless, regardless of age. The pursuit of that engages the student for life and will lead to greater clarity and understanding.
Accepting that effortless power happens can be difficult, but becomes more possible once you witness it or experience it yourself. To experience it, however, you must have the discipline to deviate from the way you currently train and train others.
You can experience this through indoor cycling and using watts. My next post will provide pragmatic, specific, how-to exercises for leading yourself and your students to effortless power.
Originally posted 2012-12-10 04:43:02.
by Jim Karanas | Jul 18, 2020 | Master Instructor Blog, Video PROfiles
By Team ICG® Master Trainer Jim Karanas
At the Indoor Cycling Group, we believe that teaching with video will be the next wave to influence Indoor Cycling, differentiate in the eyes of customers, and keep instructors from being seen as a commodity by the big-box clubs.
Media consoles like Myride®+ will enable instructors to work with cycling videos more easily than ever before.
- It takes only seconds to create a video playlist of any length and any profile from the most extensive cycling-video library in the world.
- One touch moves the video forward or back seamlessly from one point in the video to another.
- Organizing the video library by terrain type (flat, mixed, climb, descent) gives instant access to any type of terrain with just a touch.
- Cutting-edge technology enables any video to fit any piece of music, and vice versa.
The strategy here is simple. Movies are slick, impact our physical sensations and drive emotion. ICG® is speculating that, once club operators see the quality of our video and its ease of use, they’ll want to offer it and get an edge on their competition. We wouldn’t be doing this if people weren’t already asking for it.
Now it comes down to us, the instructors. To differentiate ourselves and go beyond being a commodity — one that club operators see in blanket terms regardless of how much we invest in our education or how high the quality of our classes is — we have to be ready and able to teach with video.
We’re guessing that this transition will be hard for many instructors. Anytime change feels intimidating, we tend to dodge it. At ICG®, we don’t see that as good for the industry, or for us.
When the change feels too big, we’ve got to shrink it to make it more manageable.
[!private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
“Shrink the Change” has gotten a lot of press lately. Chip and Dan Heath, authors of the bestsellers Made to Stick and Switch, have discovered that the rational mind and the emotional mind are two different systems. The rational mind wants to change something; the emotional mind loves the comfort of the existing routine. This tension can doom a change effort. If it’s overcome, though, change can come quickly.
We believe that the Myride®+ technology, along with our latest online tutorial will shrink this change and make it easy and fun for everyone to use video in their classes. For instance, with just a touch of the screen, you can display a forward-moving flat road — indefinitely. You can do the same with a climb. Or just use beautiful scenery without forward motion. You can pause and start, prepare fully, partially, or not at all. BTW, the online tutorial is free for everyone.
Three videos follow that demonstrate how incredible it is. These videos have been selected from over 30 that make up our online tutorial. Each one is a gem and shows you another cool way to use Myride®+ and/or teach with video.
NOTE: These are massive HD Video files – click play and then stop… and wait for the video to buffer before clicking play again if you have a slow Internet connection.
Teaching with Video Introduction
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Teaching with Video Road Ride
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Teaching with Video Trail Ride
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We’re launching Myride®+ at the IHRSA 2012 trade show on March 15-16 in Los Angeles at Booth 1201A. I hope you can come by and join Team ICG® for one of the 20 Myride®+ demo rides we’ll lead over the two days.
Will we see you there?[/!private]
Originally posted 2012-03-12 17:13:49.
by Jim Karanas | Jul 12, 2020 | Master Instructor Blog
Team ICG® Master Trainer Jim Karanas
In order to excel in a sport or activity, it’s necessary to train specifically for that activity. The term “cross-training” refers to a routine that involves different forms of exercise. The idea behind it is to permit recovery of the primary muscles used in the primary activity, while maintaining a high level of fitness. Cross-training is thought to limit stress on a given muscle group because different activities use the same muscles in slightly different ways.
Foster et al (1995) tested the cross-training hypothesis that athletes can improve performance in one mode of exercise by training in another, despite the principle of training specificity. It was found that muscularly non-similar cross-training does contribute to improved performance. A runner, for example, could use cycling to enhance muscle strength and reduce the chance of an overuse injury, while improving or maintaining aerobic capacity.
Current cross-training methods offer recovery for the primary muscles only by using them differently (e.g., substituting cycling for running). As a result, finding a cross-training activity for the indoor cyclist that permits complete rest of the primary muscles has been difficult, unless the athlete enjoys swimming — and that uses the legs, too. Besides, this approach won’t help in cases of leg injury.
Many resources recommend indoor rowing. Rowing is a fantastic cardiovascular exercise, but people misinterpret it as upper-body training. As rowing technique literature will confirm, however, rowing uses the legs predominantly. So, once again, we’re using the same muscles, just in a different way.
Non-cardio activities, such as Pilates, have also been recommended for cross-training. Yes, alternative activities can improve some aspects of fitness and provide a different perspective. But what happens to cardio in the meantime? How long can you cross-train without losing cardio fitness? In the case of an injury, time away from the activity could be long. Also, for the enthusiast with little time to experiment, alternatives may feel like a distraction from the preferred activity.
So the dilemma remains: What’s the best form of cross-training for the indoor-cycling enthusiast?
The UBE (upper-body ergometer) has been a long-standing option, but it doesn’t typically generate sufficient intensity to maintain fitness for the primary endeavor. Besides, it isn’t fun. Yet there’s a solution somewhere in there.
Pogliaghi et al (2006) studied the effects of cycling and arm-cranking on peak oxygen consumption (VO2 max) and ventilatory threshold to determine the cross-training benefit of each modality. Results showed cross-training benefit, due to central (i.e., cardiopulmonary) adaptations. Even though the muscles used in arm-cranking were not those used in cycling, the cardio stress to the heart and lungs was significant enough to register a true cross-training benefit.
Arm cranking is the perfect cross-training activity for the indoor cyclist. It’s the most effective form of exercise for maintaining cardio fitness while completely resting the legs. It can be used for general recovery or during periods of injury, and provides enough stress to maintain central cardiovascular fitness. But what about the fact that the UBE is boring?
The KRANKcycle® by Matrix Fitness, introduced fairly recently, fills the need perfectly. It’s easy to learn, and can then be used to generate serious, high-intensity training. Because of the short crank-arms and narrow crank axis, the intensity can be much higher than with a UBE. It can be used in a group setting, namely the cycling studio. The movements easily parallel those of indoor cycling. Finally, unlike using a UBE, Kranking’s a lot of fun.
On a day following an intense cycling class, you could take it easy on the bike — or you could rest your legs and Krank. Hard. The muscles need the rest, not the heart.
If you’re fortunate enough to have access to a KRANKcycle, bring one or two into your cycling space for the cross-training benefits Kranking can offer your students. If you don’t have access now, you might want to look into it. It’s the only true cross-training for cycling you can find, and offers other fitness benefits, as well. There’s nothing out there quite like it.
Originally posted 2012-04-23 16:42:45.
by Jim Karanas | Mar 11, 2020 | Indoor Cycling Group - Team ICG, Instructor Training
A popular choice for Performance Tandems and Single Speed bikes.
Rules are not necessarily sacred; principles are. — Franklin D. Roosevelt
My cycling background revolves around the chain. My coach used to say, “The chain is sacred.” It vibrates, and that’s precisely what gives the bike its feeling of life. The vibration brings the rider a deeper sense of, and connection with, the bicycle. Without that vibration, without a chain, a bike is dead. I’ve believed, taught, and ridden this way since long before belts were introduced to Indoor Cycling.
If you had asked me back then about building a bike with a belt, I would have said without hesitating, “Don’t mess with the chain.”
Because of my background and the coaching I got, I can argue for the chain better than almost anyone. Those arguments, though, are philosophical, not focused on moving the industry of Indoor Cycling forward.
From my new perspective, working for a company (Indoorcycling Group, ICG) that makes a spectacular line of bikes with belts (LIVESTRONG), the conclusion is clear. The belt requires less maintenance, has fewer breakdowns, improves pedaling technique, does not allow for momentum-based recovery, makes the rider work more efficiently, is quieter, and is safer for new riders. It will save the club owner money, decrease liability, train participants more effectively, and make less noise.
No one on the management side of the club business would need to hear more to choose a belt. For economic reasons alone, the industry will go this way. It’s generally wise to ride an elephant in the direction it’s going. It seems foolish to push for a chain drive in light of that.
But here’s another thing to consider: 95% of the people who get on an indoor cycle won’t understand that “the chain is sacred.” They will notice only that the belt is quieter and smoother. This was the point that sold me. Although I tried relentlessly to find people who understood why I insisted that the chain is sacred, few people got it, almost no one felt it. Not even instructors who were currently teaching on chain-driven bikes.
Instructors whose jobs depend on the Indoor Cycling industry should not need any more convincing. Convincing club members who are used to chain-driven bikes, however, may take a bit more work.
The first thing I ask them to do is tell me what they like about bicycle riding. After they go on for a while, I ask them what they like about indoor cycling. That, too, goes on for a while. Regardless of the individual answers, the key point is that indoor cycling is quite different from riding outdoors: no need to balance, different movements, different hand positions, fixed gear, and more. There are many differences, all far more noticeable than the drive train.
Next, I ask them what other kinds of bikes they've ridden. Performance bikes only? How do they react when they see someone riding down the road on a cruiser in flip-flops? My point is a bike is a bike. You’re not a consummate rider if you fixate on what you think a bike should be. In fact, you’re less a cyclist than the overweight woman struggling on the hybrid. She has more grit. She’s happy just to be riding. THAT is a cyclist.
I ask them if they know which bike is the best in the world. It’s the one you’re on 🙂
Cycling is sacred, not the chain. I dig the vibrations and the sound of all the chains in a peloton as much as any roadie. But chains are secondary to the circular motion of the pedal stroke. The continuity of the circle is what creates the sense of peace that allows you to get outside your mind. The chain or belt simply permits the transfer of power to the forward motion. It’s the motion that makes you feel like you’re flying.
If you want to call yourself a cyclist, get past the chain. Respect all bikes. Find peace in a smooth circle with a belt and satisfaction in the increased work it puts your legs through without the free-spin of a chain.
With good instruction, a belt won’t detract from the class experience — and may very well add to it.
Originally posted 2011-11-21 10:54:24.
by Jim Karanas | Oct 21, 2019 | Class DVDS & Videos, Master Instructor Blog
Everything changes…
By Team ICG® Master Trainer Jim Karanas and ICG® Marketing & Product Director Gary Warren
Forward Motion Video was first produced for, and used in, Indoor Cycling classes in the form of DVDs. DVDs paved the way for production companies like Virtual Active to bring Hollywood-level filming to the fitness industry.
We would never detract from the contribution these DVDs and their producers made to the indoor-cycling industry. Going forward, however, there’s a point of contention that we consider critical: continuing to use DVD as the medium for providing forward motion video.
In response to Jim’s last post, “Video Done Right”, Gino Nacey, one of the pioneers of Forward Motion Video, offered his “1% disagreement” and commented, “as long as the DVD is played on a big screen, I don’t really see why we should knock it — if all a site can afford is a projector, screen and some DVDs then if the video is well done, they should have a great experience.” We appreciate Gino’s feedback.
DVDs are seen by some in the industry as a good option for clubs, a way to provide a quality visual experience in an indoor cycling class. ICG® believes that, at this time, DVDs will do more to inhibit the development of both indoor-cycling programs that offer video and the instructors who teach with it.
DVD is being superseded as technology progresses. Despite DVD’s low initial purchase cost for club owners, is it really forward-thinking and fit-for-purpose with respect to the skills instructors need to develop to enhance their classes with video, as they do with music? We believe DVD limitations are one reason more instructors don’t teach with forward motion video.
What can an instructor truly do with a DVD? The instructor can’t alter the programming or investigate the synergies that exist between music and video. The profile is unchangeable. DVD length can’t be altered to fit the music. That limits the music that can be used with the DVD. The instructor can’t swap out portions of the DVDs, which makes it impossible to alter the profiles to create endless class variations.
DVDs lack the essential tools the instructor needs, such as selecting and changing footage at any given point in a profile, repeating parts of a video, skipping parts of a video, or switching to panoramic footage for water breaks or to shift the experience. Even more importantly, DVDs don’t permit the instructor to keep the footage running to match the music track length, or vice versa. Any of the above can be done — with one touch — with a system like Myride®+.
DVD offers the same ride time and again, and the ability to use different music is limited.
The use of DVDs for virtual classes may seem to make sense initially, particularly if the voiceover coaching and the music are good. Again, the number of different rides is limited because DVD footage is fixed and can’t be reprogrammed. Also, quality of filming comes into play because Standard Definition on a large screen looks unrealistic.
But it’s more than that. Virtual classes have to be highly advanced in coaching, graphics, filming techniques, post-production techniques, and exhibit extremely compelling locations because they now do what instructors do — lead the class. We also have to push the limits of technology to enable consoles to provide “virtual class” schedules, where console and projector turn on and off at selected times to enable the club owner to offer classes without an instructor present.
It takes a platform of technology that can continue to grow to make the experience (and the buyer’s investment) stronger over the years without fading. Sustainability is key, and DVDs can’t make the cut.
Are DVDs passable? For the retail market, yes. But for sustainable commercial operations where the consumer is savvier and more demanding as competition rises, perhaps not.
Finally, our tree-hugging moment. DVDs are not green and create an enormous amount of waste product that is eliminated with the use of advanced digital technology. CDs and DVDs don’t decompose. Their composition is too complex to make large-scale recycling possible, unlike aluminum, glass or paper. So old CDs and DVDs must be shipped to a special center for recycling.
Then there’s packaging. 85% of under-24s believe that downloading music can help save the planet by reducing the packaging, waste, and carbon emissions involved in producing and transporting CDs and DVDs to shops.
Here’s what video in indoor cycling needs:
1. Improved content-delivery tools for video that offer increased programming features, designed to enable instructors to utilize this new asset fully and owners to embrace the ROI they can get from video done right.
2. Increased availability of high-quality video through network delivery that will enable us to bring new video to our customers as easily as we bring new songs.
3. Improved filming and post-production techniques to enhance immersion and raise the member experience and the demand for video.
4. A shift away from a retail product that’s not green and that experts say won’t be around much longer.
We believe Myride®+ fulfills these needs, except item 2, which it will in the immediate future.
As always with new technology, there’s a higher initial cost — in this case, for the digital media console and the HD projector. But let’s not confuse initial cost with “total cost of ownership” (TCO). The cost of a DVD media system may be low, but it wastes money if it’s not sustainable and/or doesn’t fully meet the market’s needs. As demand increases and more companies play a role in development, digital video costs will decrease. Continuing to advocate DVDs, which give the club owner a cheaper option without a complete understanding of its limitations, will hinder forward progress.
The end result seems inevitable, and DVD may delay the transition but won’t prevent it.
ICG® respects Gino and his organizations for all they’ve done to pave the way. But ICG® can’t recommend adherence to an outdated form of presenting video to the Indoor Cycling industry.
Originally posted 2012-08-13 07:47:25.
