ICI/PRO member Dr. Marc Schlosberg is one of those Early Adopters you've no doubt heard discussed in the media. This group is quick to experiment with and embrace new technology. Marc was one of the first Instructors to use Spotify in his classes and he joined me on the podcast to discuss this (at the time) exciting new option for delivering music to our classes. Marc sent me this email yesterday, providing his comments related to my conversation with Chris Hawthorne on Podcast #303
Hi John,
I was listening to the latest podcast and heard about the Spotify syncing issues. I have a couple of suggestions/solutions. I think the reason rebooting all units works to fix syncing is that the newest versions are then installed on all devices. I believe syncing problems develop when Spotify updates and there is a version mismatch. You don’t always know this is the case or sometimes it’s difficult to track that one device has updated, but you haven’t checked the others. Simply shutting Spotify down, checking for updates and updating it, then restarting the program should solve the problem. You have to do this with all the devices you use.
Another roadblock to syncing is lack of space on a device. It won’t tell you you’re out of space, but won’t take individual tracks offline — they stay grey rather than green. It’s a good idea to switch playlists to online only after you’ve used them to preserve space (except for those you always like to have in your back pocket). You could also delete unused apps to make room. My iPhone is 16gb and I’ve run into this problems (and 16gb used to be an unimaginable amount of space). It’s probably less of an issue for those with 32gb and up or Android devices with huge plugin memory — unless the memory is full.
Whoa — it looks like Spotify updated their iPhone interface yet again while I was writing this.
Hope this helps.
Take care,
Marc
Thanks for this Marc! Your suggestion that available storage maybe limiting the number of “off line” playlists is a good one and begs the question; “how can I tell how full is the memory on my iPhone?”
There are a couple of places that will show you how much space/memory you've got left. My preference is to go to: Settings > General > Usage… where at the top you'll see how much room there is for a few more playlists.
This also shows you all the other memory hungry Apps on your phone. One common culprit is your camera's memory and all those pictures and HD videos. Downloading them to your computer and then deleting can free up some space.
Depending on your settings, Podcasts download automatically and can quickly crowd out your favorite playlists. Open your Podcast App select a specific Podcast > Settings > Episodes to keep and select a number to save (Last 2 / Last 5 / ect…) instead of All.
Over the last couple of days I've remembered a few points that didn't make it into either part 1 or part 2 of my SoulCycle articles that I wanted to share today.
3 pound hand weights can get really heavy
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I failed to complete part of the weight segment in the first class. I'm not kidding 🙁 Amy was right there next to me when I was unable to finish (I can't remember exactly what exercise) and had to drop my arms and rest, before I was able to continue. I didn't pick them myself, those little 3 pound weights were already there on the bike for me – given the chance I would probably grabbed something larger.
Our Instructor (Heather) had us with a lot of load on the flywheel and sitting up straight and tall. We went through multiple, high repetition series of shoulder, bicep and tricep exercises. I'd guess it was 5 or so minutes total and I worked to failure of my shoulder muscles before the end.
Something to consider…
But you can't gain strength with those little weights! That's what I've heard expressed by multiple “experts” that light weight/high repetition exercise has no value. I was discussing this with a former SoulCycle Instructor and his response to me was along the lines of; wait… so riding a bicycle has no value either? Isn't the act of pedalling a bicycle, with its high repetition and relatively low force, exactly the same as what we are doing with small weights in class? Why would one be “good” and the other “bad”?
The fact is that many women don't want to build muscular size – they only want to tone their upper body and rarely go near a weight room. SoulCycle obviously understands this = that's why they offer these exercises. Poke your head into any Group Fitness “Sculpt” class and you'll see a room full of women using similar sized weights – often while sitting on something unstable, like a Bosu or exercise ball.
They know their music… I mean REALLY KNOW THEIR MUSIC!
Yes, I mentioned this in the original article > When I compare how well both SoulCycle Instructors knew their music, as compared to my rather A.D.D. (feeling the need for something new every week) approach, I'm thinking I have a lot to learn here. In both classes it was uncanny how each Instructor was able to pre-cue every significant change in the music > or at least it seemed that way. The net effect was powerful and very impressive 🙂
Question: what, exactly, is wrong with using the same playlist for multiple classes? In the pre-digital music days, I watched Amy painstakingly create cassette tape playlists. She would use each for a month or more and then recycle her favorites months later. After a few classes she would know the ebb and flow of each song perfectly + what track was to follow. My (and maybe your) need to deliver new music every week (or class?) has me scanning my iPhone or crib sheet for what's coming next > is this a climb or a fast flat? What's going to follow? Does your class really need new music every week? Or is that just an insecurity of yours… one you'll need to get over? [/wlm_private]
This was surprising to me John!
I received a bunch of emails and read multiple Facebook comments, all expressing the same basic sentiments; your observations are the exact opposite from what I've heard others say about SoulCycle. Why haven't I heard this perspective before?
Good question!
Why do you think much of what you've read/heard about SoulCycle is negative? I have my ideas, but I prefer to hear yours below >
Are you an independent thinker when it comes to conducting an effective, entertaining and motivating Indoor Cycling class? If so please consider joining us here as an ICI/PRO memberwhereeveryone is welcome – no matter where, our how, you choose to teach!
I know that whenever I'm feeling the need to get more creative, I'll attend someone else's cycling class. Typically Amy's Saturday morning Evolution class at Fife Time. Not having to focus on delivering the class myself, after about 15 minutes I tend to zone-out and new ideas just start coming to me. I know I'm not the only person who experiences this – actually I feel it's pretty common amongst endurance athletes.
I describe pedaling along, blissfully oblivious to what's happening around you (inside or outdoors) as JRA – Just Riding Along. You might call it being in a state of Zen, or in-the-zone or your “happy place”. If you've ever felt you were in a place where time seems to both stand still and fly by, you know what I'm talking about.
Last year I talked about how you, as the Instructor, can distract your participants who are enjoying their time JRA by calling out the equivalent of SQUIRREL.
It turns out that there's a bunch of neuroscience that goes on while we are aerobic. You'll learn a lot about the science of what's happening to your brain during exercise from this video that feature neuroscientist/group fitness instructor Dr. Wendy Suzuki.
Creativity Indoor Cycling?
So if our riders are already benefiting from the mental/creative stimulation that comes from participating our our classes, why not promote this benefit? Better yet, why not structure classes to actually enhance the experience?
The long, steady efforts are magical in their ability to bring on JRA 🙂 If you really want people to zone out and get into their own heads, this 15 minute track from the ZENDURANCE profile is nearly guaranteed to do the trick.
Next I'm thinking I would create a slideshow of random images of interesting geometric shapes and colors. Maybe cool architecture, bridges & buildings, flowers & plants, etc… I don't think I'd include pictures of people or animals that could trigger emotional responses – that's at least my initial idea.
The important part would be that riders wouldn't need to maintain their attention, like you do when you're watching a video. Maybe instead of class > Keeping it Fun, you offer > Keeping it Interesting?
Cuing would be the real challenge. Maybe you don't cue anything beyond the introduction. Or, you might offer a word problem or show a series of brain exercises from Lumosity.com or other online resourse with each song changes.
What ever you come up with, it will be important to properly identify the class format and include its description on your class schedule.
Brainstorming sessions?
Your Creativity Indoor Classes could potentially have value to a local company looking to solve a problem or develop a new product. Bring in a big white board and then team up with a moderator who writes down all the new ideas, while you guide the class. The possibilities are endless and structured properly, could be a very profitable class you could offer.
There I was, enjoying another instructor's class JRA (just riding along) in my own little zoned out world. I get that way often, when I'm aerobic and don't have to focus on teaching. It's typical for this to happen to me in a class where the instructor tends to offer too much… of everything.
Too much droning, unrecognizable fitness music.
Too much explanation.
Too much encouragement.
Too much talking/chatter… period.
So I tune them out and ride by myself until I hear the Instructor yell “SQUIRREL” and I snap back to reality. OK, they don't exactly say “SQUIRREL” but they may as well have.
I can't repeat them verbatim, but it sounds something like this to me; “Blah blah blah, blah blah Mitochondria blah blah blah. Blah blah blah, blah blah blah blah blah blah Shoulders blah blah blah.Blah blah blah, blah blah blah blah blah blah Blah blah blah, RPE of 7 blah blah blah blah blah blah Blah blah blah, blah blah blah Scrape Mud blah blah blah Blah blah blah, blah blah blah blah Hand Position Three blah blah Blah blah blah, blah blah blah blah blah blah Blah blah blah, blah blah blah blah blah blah RECOVER!!!
My head pops up. Did she just say “SQUIRREL”? “What were we doing?” “Did I miss an interval?”
If you're missing my “SQUIRREL” reference, the Disney movie UP includes dogs who can talk, courtesy of a special collar they wear. A running joke throughout the movie how easily the dogs are distracted by one of them calling out “SQUIRREL”. Regardless of the seriousness of the conversation or situation, inevitably there's a “SQUIRREL” moment where everyone snaps to attention and scans for something furry to chase. Here's a clip.
http://youtu.be/OxYYPziLdR4?
There are certain words you may use in class that are the equivalent to “SQUIRREL” for humans, when thrown out between an endless string of chatter. Many I'll bet you use frequently; Recover, Go, Up, Down, FTP, Zone 3, Add a gear, Attack, Stand, Smooth, Breath and Climb to name a few. Notice that they describe something specific you'd like me to do. Don't get me wrong here, all of these words are perfectly fine to use in your class – just as long as you aren't inserting them into an endless string of blah blah blah's.
So what's the solution?
Please learn to be OK with silence 🙂 Understand that less is more in many situations. I'll bet that your class would be perfectly fine with you telling them to work for three minutes @ threshold and for you to ride along quietly with them until near the end. “Thirty seconds… Just ten… Recover.”
Are you OK with silence? This maybe another great reason to record yourself teaching and listen for times when you don't speak – or maybe discover that you have a little bit too much blah blah blah in your class that ends with a “SQUIRREL”.
This interview with communication expert Alexa Fischer may give you some additional ideas on what you should be listening for, in a recording of your class.
Discount parts for Star Trac Spinning®, Schwinn, Keiser and FreeMotion Indoor Cycles
Fitness equipment replacement parts distributor Sportsmith is offering a 15% discount for ICI/PRO readers and listeners. They have most everything you'll need to tune up all your bikes and have them ready for the fall (is it really coming so soon?) rush of new participants.
I've worked with Sportsmith for years – they distribute my Red Pedal Tool for easily and safely removing the fitness shoe cages from the Schwinn triple link pedals used on cycles in studios around the world.
Here's an old video I made showing how to use the Red Pedal Tool that features younger daughter carly 🙂
Long climbs have you bumping up against your power ceiling.
I prefer to limit the mathematical computations many Instructors typically ask of their classes. For example you'd never hear me say;
“now I want everyone at 85% of their FTP” or… “this next interval is 30 seconds in Zone 5B which is 103 to 106% of your LT/AT heart rate followed by 2 minutes in Zone 3 = 90%-93%”… everybody got that? Then let's GO!!!
I'll admit that part of this is due to my phobia of math. It's also because I recognise that there are a wide diversity of personalities riding in front of me. Sure, I've got a few engineers who could probably spit out the square root of their FTP between pedal strokes if you asked, but it's my impression that the majority of folks in your class would prefer that you leave the math for times when they have a calculator handy 🙂
Just this past Sunday I had two women in my Performance Cycle class cheer when I mentioned that I wouldn't be requiring any percentage figuring that morning.
But we still need to communicate intensities, right? That's where establishing Floors and Ceilings comes in. They're simple concepts everyone will understand – we all know what's below a floor or when we're up against a ceiling!
Master Instructor Dennis Mellon using this same Floors and Ceilings concept in his classes, except a little differently. We discuss how we each use them to (hopefully) communicate effectively, in this ICI/PRO Podcast episode.
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Please let us know your questions.
You can read more about using VT1 Aerobic Threshold and VT2 Anaerobic Threshold to create easy to understand Floors and Ceilings here.
