Yep, I'm teaching another class where we're using weights!
I'm pretty excited. I'm subbing a Cycle Sculpt class tomorrow! Cycle Sculpt is a branded class format at Life Time Fitness, designed to attract the crowd who would be interested in a SoulCycle like class. This won't be my first time teaching this format – a little over a year ago I had the privilege and wrote about my experience here.
This class format has been evolving. Instead of using weights/bands while on the bikes, now we split the class up into two groups; half ride while the other half completes Boot Camp style circuit training on the floor.
It's like herding cats
Yesterday I discussed with Kadi (it's her class) how she conducted the class. She explained that it can get a little chaotic with so many people moving around the room – she typically has ~50 people. “Give each group a simple objective that they can complete on their own” was her advice, along with doing my best to keep everyone smoothly moving and focused.
As a side note I will be interested to see how many people I recognise. My previous experience was that most of the participants were completely unknown = they don't come to regular cycling classes.
I'm all about self-directed work. So I created the simple profile below and I'm (pretty)confident everyone will be able to follow it successfully đ
[wlm_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']
I'm doing a pretty normal warm up with a series of accelerations during the second track.
A.R. Rahman â Bobbleheads Life Time calls these a Reset = not a real recovery, but a reduced effort ridden to a short fun track.
Avicii â Heart Upon My Sleeve 3:30 Best Effort (this class will still incorporate Power/Watts) that starts one minute into the song. Here's where everyone can observe their PTP.
Jens Buchert â Crypton Recover and discover Base Watts – the wattage that has you working just above “Chatty” (early part of Zone 3 HR using a 5 Zone system).
Each track that follows is about five minutes long. The “On” (riding) group will directed to complete these distances each time they're on the bike:
Men ride 1.5 miles (at 20 mph this should take about 4:30)
Women ride 1 mile
Then complete the segment at “Base Watts” If you get Chatty that means you're not working as hard as you've been assigned.
I love hearing comments like; “I'm giving it everything I've got!” when I'm off the bike, working the room. I asked for their Best Effort and they are delivering. The only thing left is handing out their ribbons đ
So what makes for a great Best Effort track? My personal belief is that it needs sound very powerful when played LOUD and has a building intro to give riders a chance to get set. That's pretty much it. Cadence RPM is open and of course you'd want it at the length you intend.
[wlm_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']
Samples â Malbec is perfect for that last three minute/Big Finish/Best Effort. Nice 20 second intro before a big hit @ 93RPM to send you on your way. Then there's a quiet section, a minute into the effort, where you can question everyone with:
Is this really your best effort? If not add it now and hit the Stage button again to re-commit.
Here's an interesting mashup your class might enjoy.
Disclaimer: this method may not be socially acceptable in your club or studio – but it works great out on the road riding solo – don't even think about trying this on a tandem!
The condition is called exercise-induced rhinitis > your nose runs when you exercise. Mine does, a lot and it always has. I don't normally give a second thought to how I go through two or three hand towels in a typical class, to keep my sinuses mucus free .
I hadn't, that is, until this interesting exchange after my class this morning…
“I appreciate how you use two towels.” The woman speaking was a long time regular and her comment came as I was thanking people at the door as they were leaving.
“Come again?” “I'm not sure what you're talking about.”
“You use two separate towels while you teach the class.” “One to wipe the sweat off your face… and the other to blow your nose.” “I appreciate that” she said with a big smile.
I didn't know how to respond. I stammered for a few moments until I could offer a sheepish (and slightly embarrassed); “Thank You!”
As she walked out I felt a bit guilty. Yes I had two towels on the bike, but I wasn't very particular which one I used and for what. You can bet I will be in the future đ
Exercise-induced rhinitis is one of those weird maladies. Some people are prone to getting a runny nose when they workout and some don't. I'd add it to the list that includes the sweat-ers and non-sweat-ers. I'm not sure > is sweat-er even a real word? You get the point… people who leave a big puddle under their bike and those who appear to no more than glow during a hard effort.
To the best of my knowledge, beyond taking an antihistamine before you teach, there's really nothing can do other than ensure you have a supply of towels or plenty of tissues.
Which brings up the issue of towel management
Found this at http://blog.rateyourburn.com/blog/post/2012/08/01/which-indoor-cyclist-are-you-16-types-of-spinners-i-always-see-in-class.aspx
Toweling off during class is an integral part of what we most of us do (those of you who just glow consider yourself lucky). So it surprised me to find we've never discussed proper Instructor “towel management” here at ICI/PRO – ever.  In fact I did quick google search and found nothing beyond this graphic from rateyourburn.com poking fun at anal retentive particpants. Like everything else we do, you'd think there's a Best Practice. Here are my thoughts.
Towel(s) size and placement
Having a towel hanging from your handlebars can look a little tatty – not to mention it obstructs the view of your legs like you see here.
The better place to hang your towel is on the seat slider that extends beyond the saddle on most indoor cycles. This SpinningÂŽ Master Class shows good towel placement.
With your towel behind you, it's always within reach, but partially hidden from your participants – and ready to whip around your head when you really want to stir things up!
At LifeTime we have two sizes of towels: big bath (not beach) size and hand-towels. My preference is to start the class with three hand towels; one on the handlebar (which is small so it doesn't impede rider's vision) and two spares on the stereo cabinet.
One of which I'll only use to blow my nose đ
What's your solution… or do you just plug one nostril and let-er-fly?
2/3/2015 UPDATE: ICI/PRO contributor Joan Kenk Ph.D. has published a new book on Sugar Addiction! So to celebrate her success I thought it would be helpful to republish her interview from 2011 – it was previously only for ICI/PRO members.
The first thirty seconds of the podcast will have you convinced she is the expert on the addictive qualities of sugar – and what to do about it.
As I was preparing this interview I went back and counted… Dr. Joan Kent is the 20th different Master Instructor that I've had the privilege of interviewing for the Indoor Cycle Instructor Podcast!
Dr. Kent is a Master Instructor with The Indoor Cycling Group of North America and she holds a Doctorate in psychoactive nutrition; the study of how foods effect brain chemistry along with a Masters in Exercise Physiology.
We got off of our intended track when I described an eating problem that I have and Joan helps me with a possible solution, one that maybe of interest to someone in you class.
Joan's suggested solution to my problem of yielding to sugar cravings after dinner was to take a spoonful of Super B Complex Vitamins. I'll let you know how it works đ
I love helping startup companies like Kalara Kelly by promoting their products! Amy loves these non-slip headbands and wears the samples she was sent in every class she teaches.
Owner/entrepreneur Melissa Sherwood emailed me about a new Brand Clan Ambassador program. They are hoping to outfit some influential Instructors to show off their headbands. Click that link for more details.
They offer Indoor Cycling Studio Owners a wholesale program so you can offer these at retail to your participants. You can request details here.
