by Jim Karanas | Mar 25, 2013 | Best Practices, Master Instructor Blog
By Team ICG® Master Trainer Jim Karanas
IHRSA 2013 demonstrated a major increase in club owners’ interest in virtual indoor cycling classes — rides led by a virtual coach or voice-over using Forward Motion Video (FMV). No instructor present. It was apparent at the IHRSA Trade Show that many club owners are now considering technology-based workouts.
Fitness companies have picked up on the benefits of virtual indoor cycling, chronicled by ICG in past posts. Some companies are investing millions of dollars in creating compelling content, geared to presenting a virtual experience that competes with live instruction. And an increasing number of clubs are realizing the economic benefit of offering and marketing virtual classes. These clubs range from budget clubs that have no intention of hiring instructors to major chains that support strong instructor programs.
Les Mills International (LMI) announced the launch of LES MILLSâ„¢ VIRTUAL at this IHRSA convention. LMI virtual workouts are based on master class content and demonstrated by their top instructors. These workouts will include virtual RPM classes, their brand of indoor cycling. Their filming and editing techniques are Hollywood quality. They have invested a great deal of money in making virtual classes that replicate the actual experience and energy of the master classes they present to their instructors all over the world.
The importance of LMI’s decision to provide virtual classes should not be overlooked. With their move to virtual and the high quality of their production, LMI, the industry leader in group-fitness programming, is indicating a shift in the industry’s acceptance of virtual classes.
Could virtual change the nature and economics of the fitness industry? The technology is fairly simple and getting better and cheaper. The content is improving. And the problems around maintaining an instructor staff are legendary. Ask any Program Manager: training instructors; making sure they stay current, show up on time, and fill out their timesheets properly; and much more. Virtual classes might just work in a major way.
So, speaking as an instructor, what are my options? If I support the use of virtual classes, and they keep improving, I could lose my job to a video of an instructor who’s much better than I am. If I don’t support it, my club owner may think that I’m not staying current in the industry, or that I have only my personal interests in mind. The owner may let me go, thinking I was the kind of instructor he/she wanted to get rid of, anyway. If I do nothing, I may suddenly be faced with a large screen and projector in the cycling studio and told to promote virtual rides to my students. Worse, I may be told that the club is scaling back its instructor-led classes because virtual is the future.
Here are the facts. Club owners see virtual classes as: a cost-effective way to boost class capacity and use the cycling studio at off-peak times; a way for members to fit classes into their busy schedules; a great way to introduce more people to group fitness and grow overall attendance; an effective marketing tool for enticing member prospects to join; a trend that’s here to stay.
To be proactive, I need to keep my instruction better than a virtual class. What can I do that video cannot?
1. I can learn people’s names and compliment them daily.
2. I can introduce them to others in the class and create a sense of camaraderie and group effort.
3. I can change my workouts and music for every class. (Some virtual programs are currently able to do this, but there’s likely to be greater repetition.)
4. I can get off my bike and provide individual coaching during class, as needed by the students.
5. I can improve my skills as an instructor, class leader, cyclist and dedicated employee so that, no matter who’s on the video, my abilities deliver a better class experience.
Having been a Program Director for over 30 years, I know that everything on the list above has been told to instructors in countless ways without large-scale success. The five items make you not only a better instructor, but also a better employee.
The industry is changing. I encourage everyone who is resistant to technology to change quickly. Invest in learning to teach with FMV, power, an iPod, or Spotify. Accept, even welcome, the advent of virtual classes.
Most importantly, do everything you can do to remind the industry that what makes group training most enjoyable is the social atmosphere and human connection that only you, the instructor, can create.
by Jim Karanas | Mar 11, 2013 | Instructor Training, Leading Group Rides, Master Instructor Blog
Our parents had an easier time deciding on a bicycle.
By Team ICG® Master Trainer Jim Karanas
If you teach an authentic style of Indoor Cycling and pattern your classes after riding a real bicycle, invariably students who have not ridden a bike for many years will ask you the above question. Unless you are an avid rider or coach people outdoors, as well as indoors, you may not have an educated response. If you read John’s recent post “Sticker Shock”, you may realize that our students really need our advice on how much of an investment to make.
Hundreds of articles online can answer the question. What I want to share with you is some of what I’ve personally learned through the years.
How Much Should I Spend?
Rule #1: The more you spend, the better the bike feels. This is one of the most direct, linear relationships on the planet — from the frame, to the wheels, to the components, to the tires. The more you spend, the more the bike rides like a dream.
Rule #2: The more you ride, the more you’ll appreciate Rule #1. A Ferrari is wasted on me, but I can feel the difference between Ultegra and Dura Ace. The more you ride, the more you can appreciate the subtleties of a bicycle.
Rule #3: Never bring your credit card until the 3rd shopping trip. Absolutely never. Obviously, this is to prevent impulse buying. On the other side, few things are more fun than buying a bike. You’ll feel like a kid again. Except now you’re responsible for your bills.
Which Type Of Bicycle Should I Get?
Rule #1: Speed hurts. A road bike hurts your back and your crotch the most and is the easiest to crash, but you get to go really fast, wear lots of cool gear, and shave your legs.
Rule #2: Think DIRT if you don’t take yourself too seriously. If you want to ride ego-free and experience down-to-earth cool, then get a Mountain Bike and hit the trail with loosened inhibitions and a spirit of adventure.
Rule #3: What’s the best bike in the world? The one you’re on. There’s nothing wrong with a hybrid.
Should I Buy New or Used?
Rule #1: A bike is like a pet. A bicycle works its way into your heart. Everyone who has sold a bike on Craigslist has sold a piece of his or her soul. You pray that you can find a good owner who will keep riding your bike.
Rule #2: Every bike needs a wrench. A Wrench is the affectionate name given to a bike mechanic. One of the main reasons to buy a bike from a shop is that you build a relationship with that shop and with the mechanics who tweak your bike so it feels fantastic to ride.
Rule #3: Pay homage to the beater. On the other hand, don’t overlook getting a broken-down wreck that has been neglected for decades and bringing it back to life. It will probably be your favorite bike ever.
Which Bike Shop Should I Go To?
Rule #1: Sandals with socks. The small, local shop will always have the best personalities, gentle souls who have dedicated themselves to helping others ride bicycles. The small shop will typically have great mechanics who have been there for years. They’ll know your name and be happy to see you.
Rule #2: Bright lights. The Big-Box Shops always have bright lights for some reason, and everybody’s shirt is tucked in. They’re corporately owned and very professional. Some people like that.
Rule #3: Buy something every time. Whichever type of shop you choose, be a good customer. A shop will take care of you if you support their business. Never drop into a shop, ask for a derailleur adjustment, and then just say “thanks”.
Okay, so this wasn’t the article you expected. You may have hoped I would talk about researching bikes online, or setting a price limit. You can Google that stuff.
When your students ask you about buying a bicycle, remember that bikes differ. They’re built for different situations and different terrain. Remember that riders differ in their dreams, goals and desire to ride a bike. Instead of being overly analytical, I suggest that being completely subjective — based on your student’s needs — about how much to spend, which bike to buy, where to buy it, and how to service it will be the best way for you to help the student decide.
by Jim Karanas | Mar 4, 2013 | Master Instructor Blog
By Team ICG® Master Trainer Jim Karanas
Daylight Savings Time and warm weather are fast approaching. Students will begin to alter their training schedules to include more outdoor riding. I’ve always encouraged that. In teaching an authentic method of indoor cycling (my style of teaching is patterned after riding a real bicycle), I’ve always urged my students to try the real thing. As enjoyable as a class can be, there’s nothing like the open road or trail.
What if my compensation as an instructor were based on how many people came to class? This might pose a problem if I needed the revenue, or if my class were temporarily removed from the schedule due to lack of attendance. How can I stay true to my feelings of promoting outdoor rides when I need my students to keep coming to class?
I’ve found several ways to encourage my students to do both. There are a few ways in which indoor cycling trumps outdoor cycling.
1. Efficiency In Metabolic Training. If you base your class on sound training principles and implement heart rate and/or power, there’s no doubt that the student will obtain greater metabolic benefits from taking your class than from riding outdoors. Unless the student works with a coach, the metabolic impact of an outdoor ride depends on the course and how hard the rider intends to ride. In 45 minutes, I can impact a student’s metabolism beyond what many of them will be able to achieve in three hours of riding alone or with friends at a “social” pace.
2. Coaching. If you teach indoor cycling in an authentic way, the coaching that you provide is invaluable and will be missed by students when they ride outdoors. This means you must bring something more to class than just the music and a workout. If you teach principles of motivation, engagement, awareness and mindfulness, your students will miss hearing your words and the lessons you teach as they ride without you.
3. Technique. It may seem strange to say that riding a stationary bike can improve technique on a real bike. Yet, if you’re a technician at heart, it’s obvious that students need constant reminders to maintain good posture, pedal smoothly, and hold a consistent cadence. Without those reminders, many students will return to class after the outdoor season with new movement and postural habits that don’t benefit their overall development.
4. Fixed Gear. Unless students spend some time riding a “fixie”, their ability to pedal continuously and minimize coasting will weaken.
5. Socializing. There’s nothing like the feeling of a peloton — except maybe the feeling of a packed class, and the class is both friendly and safe. When you’re racing, the peloton is intense and not friendly, with racers vying for other riders’ wheels, potential crashes, and a lot of yelling. Group rides usually start friendly, but I’ve been in many that turned just as bad as a race. If you bring elements of the peloton experience to your class and support socialization, however, the experience is wonderful. At times I’ll say, “I want to start today’s ride as a group ride and encourage you to chat during the first song.” Then I’ll explain that a group ride begins loosely, but we’ll fall into a double paceline as we build the tempo.
6. Family Time. It’s difficult for people of different abilities to ride together outdoors, especially couples. Indoors, couples and families can enjoy more time together while they each get the workout that’s best for them.
I am thoroughly convinced that using the above methods and extolling the benefits of coming to class when it’s nice outside help me maintain good class participation when the weather is beautiful. I share my perspective on the above information during classes and, even while advocating the road or trail experience, remind them of the advantages of continuing to take my classes.
I feel the best regimen for most of my students is to split their time between indoor and outdoor training. I often encourage them to find ways to increase their total training time by not giving up classes for outdoor rides but, instead, doing both.
Hit class with me in the morning, and take a leisurely ride in the afternoon.
Get your conditioning done early when you’re fresh, and then just enjoy a refreshing ride later in the day.
Be in my class at 9 AM on Saturday. Don’t miss the joy the camaraderie in that class has been bringing you. Ride your bike to class and bring an extra kit. When class is done, get back out on the road and enjoy the beautiful weather.
There’s balance in combining indoor cycling with outdoor riding. I think it serves us well to nurture that and not forget it during good-weather days.
by Jim Karanas | Feb 25, 2013 | Featured Studios, Master Instructor Blog
Body by X owners; Xavier & Nadia McClinton
By Team ICG® Master Trainer Jim Karanas
Early adopters of any new product or service are important in the fitness industry. They’re adventurous, even brave, individuals who put their business reputation on the line to promote something new before anyone else. They do this to differentiate from traditional fitness offerings and stay cutting edge.
Body By X Skill Development & Training Center in Corte Madera, California (www.getfitmarin.com) was the third location in North America to offer indoor cycling classes featuring Myride+, allowing instructors to enhance their classes with video. It was also one of the first clubs in the U.S. to provide a virtual class schedule.
Body By X members learn to become comfortable with the uncomfortable, which Nadia and X feel is key to achieving fitness goals. They focus on mind as well as body, and their philosophy is teamwork.
What impressed me most about the Body by X cycling program was how quickly and effectively they implemented forward-motion video. They have scripted hundreds of IC workouts. Each features a specific ride, audio AND video profile, using Myride+ Destinations on Demand. They’ve even written scripts for each ride, giving detailed information about the video content.
The time spent developing their indoor cycling program has paid off in packed classes and happy members. I asked Nadia and X to describe it in their own words. Nadia replied:
“Our motive was to create a unique, safe fitness environment where we could help people reach their fitness goals and have fun. Our fitness center is for people of all ages. We have clients 7 years old and clients over 70.
“Xavier has been a personal trainer for over 25 years. I’m new to the fitness world and always felt intimidated by gyms. We combined our experiences to create a welcoming environment with fun classes that you can’t find everywhere.
“Indoor cycling is a safe and enjoyable way to get in cardiovascular condition. It’s an option for many people because it’s low impact, and you can do it regardless of your level of conditioning. Xavier’s knowledge of all kinds of music made it a logical offering at Body By X.”
When I asked what makes their indoor-cycling classes so successful and how video supports that, Nadia said, “Xavier’s dynamic, exuberant and optimistic personality makes his classes exhilarating. He motivates people to work harder than they think they can! The videos add the visual element. Xavier’s classes include lots of climbs, and the videos make participants feel they’re really climbing a hill. The intensity of his classes varies, but there are always points — often many — when participants are breathless. The videos keep people going. If they haven’t reached the top of the hill in the video, how can they stop?”
Nadia wanted to reach people new to cycling. She felt she could use her anxiety about the gym to make others feel at ease: “I fell in love with indoor cycling immediately. I had never experienced that endorphin rush and wanted to share it, to have people see that indoor cycling didn’t have to be about LOUD music and tons of sweat!”
Although there’s not a ton of what Nadia calls “sweat energy” in her classes, videos bring their own energy. “I’ve created a unique experience by using the videos to tell a story,” Nadia says. For each video, she creates a script with history or facts about the location. “My clients love the stories so much that if I don’t tell them where we’re riding soon enough, they’ll ask, Where are we? What’s this place about?”
Nadia continues, “At Body By X, we educate people about heart rate zone training. We use metabolic assessments to create custom cardio programs. Our clients learn that you don’t always have to do cardio at 110%. We tell them to use a combination of workouts, alternating easy, moderate and difficult.
“MyRide+ allows clients to ride to video on their own. Clients on 12-week custom cardio programs ask for flat rides to help them stay at zone 1 heart rates, or for mixed rides or climbs if the program requires them to raise their heart rates that day. Helping people stick to a challenging program this way is phenomenal.”
I asked how they decided to dedicate such an enormous effort to creating so many classes.
“Our personalities have played a role! We realized early on that our clients appreciate our differences. Yet, ultimately, our goals are the same: to create a state-of-the-art fitness center that is welcoming, safe and fun.
“We believe you shouldn’t do the same cardio every day, so we offer alternatives. Music has always been a vital motivational tool in indoor cycling classes, so we invested in a spectacular theater-like environment that includes a movie screen to show the videos.
“We want to immerse our cycling students in the experience, and creating stories about the videos does this. Videos are the next step in indoor cycling evolution, and we always want to be on the cutting edge. It separates us from other fitness centers. By offering unique classes that differ from anything else out there, we provide our clients with the tools to reach their fitness goals.”
Classes at Body by X certainly are unique, providing specific training, exciting music, the perfect video, and a wealth of information about where each video takes the students. What a ride!
by Jim Karanas | Feb 11, 2013 | Master Instructor Blog
By Team ICG® Master Trainer Jim Karanas
Video impacts Indoor Cycling more than any other form of Group Fitness. With the advent of Forward-Motion Video (FMV), the indoor cycling instructor can integrate the video into the ride profile for the day’s class. It’s an asset that the instructor can use to enhance the experience of the class participant directly. This can’t be done in any other type of class. You can use video of scenery to create a mood during a yoga class and create the impression of doing yoga outdoors, for example, but using video as an integral part of the class to direct class structure and choreography? In that, Indoor Cycling stands alone.
In a recent post (“Video is JUST Video”), we stated our belief that education and training will drive video use in indoor cycling. By providing tools and training methods that empower instructors, FMV will elevate indoor cycling to a new level.
In an earlier post (“Video and Indoor Cycling, Part 2 — Teaching With Video”), we introduced the concept of creating immersion through a cuing system we created, called SIT — Simulation, Interaction, and Telepresence. After a year of testing the teaching process, we can happily say that SIT works: Decide on your level of interaction with the video (None, Partial or Complete), then add Simulation (factual information about the video) and Telepresence cues (referring to aspects of the video) to involve the students in what they’re watching.
This results in immersion. The students’ self-awareness blends into the absorbing footage, and they feel as if they’re riding in the video.
We get many questions about how and when to prepare the video portion of a class. That’s the subject of this post. The answer is it depends on which FMV system you’re using.
Two FMV formats are currently on the market. With a “permanent” format, the video profile is permanently configured and can’t be altered. A DVD featuring FMV is permanent. The ride display is the same every time.
FMV can also be “changeable”. Destinations on Demand by Myride®+ is the only FMV on the market that allows you to rearrange your video for every class. The videos are cataloged in libraries of varying terrain (flat, mixed, climb, and descent) to enable you to select segments and create a ride that conforms to your audio profile.
Currently, most indoor-cycling instructors plan their classes in one of two ways. They may start with a fitness concept (say, endurance) and construct a ride using movements, cadence and intensity that support an endurance workout. They then choose the correct music to support their profile.
Alternately, instructors may start with music, compile an audio profile of songs they enjoy, and — based on the song — select the movement, cadence and intensity.
Both methods of class design are supported only by FMV that’s changeable. The selection of the video typically happens after the ride or audio profile has been created. It’s simple to match a video segment to movements selected for the ride or the song when the video segments conform to standard indoor cycling movements and can be lengthened or shortened to fit your exact needs.
If you use permanent FMV, the video will always come first in class preparation. Songs and ride movements will need to be choreographed to what’s happening in the video. If they aren’t, your choreography and/or song selection will be contrary to what the students see. If you cue a seated climb when the video displays a descent, the mismatched cues and video may seem absurd to the participants. Permanent FMV includes all DVDs, the Challenge and Expedition video libraries on Myride+, and all FMV on other media consoles, such as Fitness on Demand.
Changeable FMV (Destinations on Demand) can actually be the impetus behind the class design. Much the way a song can drive a ride movement or a movement can dictate the song, a spectacular video can drive the selection of either song or ride movement, or both.
Building a profile with changeable video segments differs from the use of permanent FMV. You can control the type of class you teach. You’re simply choosing to feature the visual aspect of the class before everything else.
FMV is changing indoor cycling classes around the world. Instructors must now consider how to work with all FMV and integrate it into their classes. Teaching with video is easy but, as with music, also a skill that develops over time. Eventually it will become a standard part of every instructor’s class preparation.
