by Joan Kent | Jun 1, 2015 | Engage Your Students, Health and Wellness
Recently, a client who very seldom gets sick and who is typically quite vigilant about her nutrition told me she got a respiratory infection. This brief post describes what she learned from not sticking with her nutrition guidelines and is meant to be a caution for anyone who finds value in it.
Apparently, while the client was feeling quite under the weather, she simply stopped paying attention to her usual, healthful diet. One evening, after a day of less attentive eating — nothing actually junky — she noticed that she felt, in her words, “absolutely terrible.” She assumed that her health had taken a turn for the worse, until she reflected on how her “food day” had gone.
Throughout that day, she had eaten almost no protein and lots of starchy carbs. It was then that she remembered how insulin-triggering carbs affect inflammation: they trigger series 2 prostaglandins.
What Are Prostaglandins?
As outlined in a previous post, prostaglandins are short-lived, hormone-like chemicals. They’re released by cells and travel through the interstitial fluid to neighboring target cells. Prostaglandins regulate many cellular functions and come in 3 types. All types are derived from foods (specific fatty acids), and depend on enzymes for their formation.
What Insulin Does
Insulin changes the enzymes that act on the fats we eat. When we eat high quantities of insulin-triggering foods (usually carbs) — or when we eat insulin-triggering carbs by themselves — the enzymes shift in the direction that brings on series 2 prostaglandin formation.
Type 2 prostaglandins promote pain and inflammation, while types 1 and 3 work in the opposite direction and can reduce both pain and inflammation.
We Can Fix Things With Food
Fortunately, the client was pro-active enough to go back to her usual diet of mostly vegetables, along with protein and moderate quantities of complex carbs and healthful fats. She started noticing that she felt better within several hours.
This advice could fit right in with the “No Days Off” message from several months ago. Mainly, I hope it serves as a helpful message for your students, if they ever get sick.
by Joan Kent | May 26, 2015 | Engage Your Students, Health and Wellness, Master Instructor Blog
As a nutritionist, I find that my food is under scrutiny all the time. Recently, I attended a weeklong seminar that had nothing to do with nutrition, but my food was still scrutinized.
Every morning started with a different fitness activity. Afterward, the instructor gave us breakfast guidelines, recommending that we eat just fruit “because it’s easy to digest.”
I know better than to start my day with a plate of sugar, so I went to the buffet and put together a meal that was appropriate for me.
Because this will be relevant in a moment, here was my breakfast:[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'] spinach, walnuts and a poached egg. The buffet didn’t have poached eggs alone; they were part of the eggs Benedict. But I simply eat around unwanted foods, so I ate the egg and left the English muffin and Canadian bacon on my plate. No sauce.
A woman in the seminar walked over to my table and said I wasn’t complying with the fitness instructor’s guidelines. She pointed her finger at each item on my plate, one at a time, and criticized it. This happened while I was still eating my meal.
If you’re thinking it was inappropriate for her to do that, I agree. Perhaps to my discredit, I objected to her behavior, and explained my objection to the fitness instructor’s guidelines to start the day with sugar.
What can we take from this? (Other than not to criticize other people’s food while they’re eating!)
– Know your nutrition needs. These may be different from your likes. Know what you need to thrive and feel good. Seek out those foods, no matter what.
– Don’t let other people’s guidelines steer you away from the foods you know are best for you. The myth that fruit is healthful persists. Many people still have no idea that fructose — the sugar in fruit — is arguably the most unhealthful sugar. Stay with what works for you, no matter what.
– Navigate a buffet carefully to find what you need, especially vegetables. I found the spinach for my breakfast at the omelet station. Diced tomatoes and mushrooms were also there. If there are no salads, a burrito station can provide lettuce, tomatoes, peppers and more. You get the idea. Find vegetables, no matter what.
– Know how to find what you need on a restaurant menu. Friends laugh at me because my meals “always look the same.” They do: protein, vegetables, complex starch, healthful fat. Do I care if my friends laugh? Absolutely not. I just want the meal I want — and have learned to create it, no matter what.
For example, I’ve ordered two salads for my main course when the menu offered nothing better. In the south, I’ve ordered fried chicken and scraped off the breading with my fork. Keep your needs in mind and forget the rest — including the House Specialty! It’s frequently a high-fat, sauce-laden extravaganza that might make you feel ill afterward.
– Pay attention to how you feel after a meal — both good and bad. If everyone else felt good after a meal but you didn’t, that food wasn’t for you. If you felt great, try to duplicate that meal as closely as possible at other times and places.
– Remember your protein needs above all. Keep it as lean as possible. The fitness instructor told us protein is overrated — but he knew nothing about foods and brain chemistry.
If you’re a sugar addict who’s trying to stay away from sugar, protein is key. It will help you survive and thrive as you give up sugar. If you need to carry envelopes of protein powder with you, do it. I’ve done that many times. Get your protein, no matter what.
– Don’t worry about the opinions of others. You deserve to eat right and feel good. No matter what![/wlm_private]
by John | May 24, 2015 | KEEPING IT FUN, Latest News
Nichelle Hines. Cycle House's CRO (Chief Ride Officer) — image credit la.racked.com/
You might want to set your TiVo – so you don't miss seeing how Hollywood portrays what goes on behind the scenes at an Indoor Cycling studio.
“Hollywood Cycle” — Tuesday, July 7 at 10:00pm ET/PT
The new E! series, “Hollywood Cycle,” is a never before seen look inside the uber-popular, highly competitive world of indoor cycling at LA’s Cycle House. The series follows the “ride or die” lives of high profile instructors, along with three up-and-coming trainees, whose strong, driven personalities often clash both in their professional and personal lives. While the instructors struggle to keep their sweaty, dark rooms full, their loyal riders ferociously compete for attention and mixing business with pleasure is always tempting. Viewers will also be introduced to Cycle House management who constantly vie for authority and power. E!’s new hour-long, six episode series, “Hollywood Cycle,” is a raw and real look inside one of today’s hottest, most competitive fitness crazes.
You might remember how we assisted in finding participants for this show. I'm not sure if any of the dozens who applied were selected. we'll just need to wait and see.
One question comes to mind…
Will our participants, who watch this show, ever look at us the same again?
by John | May 21, 2015 | Big Box Instructor, Instructor Training, iTunes, iTunes & Spotify Training, Latest News, Spotify
Spotify had a big announcement yesterday > sounds like they're going directly after iTunes with a confidence that really surprises me. After all, we're talking about Apple here – the company with the largest market value of any company on earth. Kind of like my four pound Yorkie Maxx attacking our neighbor's German Shepherd!
Good for them 🙂
Streaming music service Spotify has announced new features including adding podcasts and video; music that adapts to the listener’s running pace; and the promise of smarter abilities to serve the right playlists for the time of day, activity and habits of the user.
The company’s launch event in New York on Wednesday, helmed by its chief executive Daniel Ek, offered some deeper clues about how Spotify is evolving, and the key challenges it faces as it aims to grow beyond its current 60 million active users, of whom 15 million pay for the service.
Spotify is biting back at Apple
Recent months have seen a wave of stories about Apple’s supposed backroom machinations with music labels, encouraging them to clamp down on Spotify’s free, unlimited streaming service — which in turn would boost the prospects for Apple’s upcoming relaunch of its Beats Music. Read the rest here.
https://youtu.be/N_tsgbQt42Q
How do I get the ICI/PRO podcast on Spotify?
With many of us spending more and more time on Spotify, and away from iTunes, being able to cue up one of our latest episodes on Spotify would be awesome. So while I await my update signal from Spotify's server, I thought I would look into how I submit the Indoor Cycle Instructor Podcast to the new podcast offering from Spotify.
Here's what I found. With iTunes, Stitcher or any other Podcast service, publishers like ICI/PRO submit a link to the show RSS feed – here's mine http://feeds.feedburner.com/IndoorCycleFreePodcast – and this feed tells iTunes what episodes are available and when there's a new one, ready to be downloaded. It appears that Spotify is using the Panoply podcast network as the source for their on demand audio content.
So stay tuned. I'll make an announcement ASAP. Oh, for the last few of you who haven't yet, Spotify has an intro offer to upgrade to premium: $0.99 for three months.
by John | May 19, 2015 | Best Practices, Featured Instructor, Instructor Training, KEEPING IT FUN, Leading Group Rides, Product Reviews, Training With Power
This Indoor Cycling training video will help you learn the Elements of Style
Did anyone teach you how to pedal correctly?
I was lucky to have a mentor when I first started riding outdoors. My friend Eddy not only gently coached me on the finer points of cycling style as we rode together, he demonstrated an impeccable pedaling form. He was so smooth and powerful, that I desperately wanted to emulate how Eddy looked on his bicycle. So over hundreds of miles I watched and listened. Now I'll get an occasional comment about how smooth I am on a bike. I owe it all to Eddy!
So how do you learn if you don't have a friend or mentor with the experience and patience needed? Might I suggest this 40 minute video from the folks at Sufferfest: The Elements of Style – Efficiency and Awareness
https://vimeo.com/thesufferfest/elementsofstyle
I have an interview planned with David McQuillen the creator/producer of these excellent quality HD training videos tomorrow. So for show prep, I checked out what was new and downloaded The Elements of Style. NOTE: Sufferfest videos are only digital downloads > they don't offer DVDS.
Includes a nice “Systems Check” for proper riding position.
Learn to ride with style
I rode along and completed all of the drills included in this video today – fantastic. The recommendations are solid – although they just might conflict with what you've been told by others.
New Instructors should consider using this training to fine tune how they ride an Indoor Cycle. Maybe setting up with a mirror so you can see yourself from the side.
I know, as part of your training you were told a bunch of things about proper pedal technique and position… but have you ever practiced improving how you ride? More importantly, how do you look – when you're up there on the Instructor bike? Are you demonstrating a cycling style that your participants will want to copy?
THE DETAILS – from their website
Can you ride? Really ride? Can you Suffer with style? Make profound Suffering look effortless?
Although it has very little Suffering in it, Elements of Style may just be our most important video ever. Developed together with the expert team at CyclingTips and shot on location in Wanaka, New Zealand, this 39 minute video provides the very foundation upon which all your Suffering must rest.
Over the course of six specific drills, you’ll learn and practice:
- An exclusive 9-point ‘Systems Check’ you can use on any ride to get into your optimal position.
- A 4-step process for standing up on a climb and generating more power.
- How to engage your core, including your glutes, for more stability and power.
- The components of a smooth pedal stroke and how to bring them together at both low and high cadences.
- How to stay relaxed and efficient under pressure.
Narrated by one of the best cycling commentators in the world, Eurosport’s Carlton Kirby, you’ll get clear instructions about exactly what to do, when and why. We guarantee it will change the way you think about your riding style after doing it JUST ONCE. Do it five times and you’ll automatically adjust your position while out on rides. Do it 10 times and Sufferlandrian angels will burst into tears at the sheer epic beauty of you kicking the crap out of your competition all the while making it look effortless.
*** Download includes a FREE PDF from CyclingTips with further style tips. Look in the .zip folder after download. ***
by John | May 17, 2015 | Engage Your Students, Instructor Tips and Tricks, Instructor Training, KEEPING IT FUN, Leading Group Rides
left foot off!
We were waiting for a long traffic light to change yesterday, when one of our group asked me a question; why do you unclip your left foot? I always unclip my right… personal preference, or is one way better/more correct?
The women who asked this question is a relatively new rider. This is her second year road riding with our outdoor group. Like many who've become passionate cyclists, she has become a student of all the little details involved in cycling. So she's often curious, questioning us about things we do on the road. I remember her asking last year why I would always stop in the center of the righthand lane, rather than staying on the shoulder. She quickly understood when I explained that by claiming the lane, it would hopefully prevent a car from squeezing us into the right hand curb, as we cross the intersection 🙂
Seeing that there are a bunch of Instructors riding outdoors, I thought I would share this with you. For your benefit, and possibly some new rider you have the opportunity to mentor someday.
My view is that unclipping should always be done with your left foot, regardless of which footed you are, because it's safer.
Regular or Goofy Foot?
Lead foot choice on board sports like; Slalom Water Skiing, Wakeboarding, Skateboarding and Snowboarding are designated as;
- Left foot forward = Regular Footed
- Right foot forward = Goofy Footed
I have no idea when I first heard the term Goofy Foot, but I do know it was waterskiing. I always had my right (Goofy) foot in the forward binding of the ski. I just felt more natural for me, even though all my friends did the opposite. With these sports it's a matter of personal preference.
Why does it matter which foot on a bicycle?
Here are a few reasons I feel it's safer unclipping your left foot during a controlled stop. NOTE: road cyclists should be comfortable unclipping either foot in case of emergency.
#1 That front chain ring is really sharp!
Like a stationary saw blade… ready to slice open your calf!
I didn't want to post the actual picture, but this link shows what can happen when your foot slips off the pedal when you aren't successful clipping in and you're in your small chainring. Ride long enough with slippery road pedals and there'll be a time when you put pressure on an unclipped pedal. Your body weight quickly carries your sliding foot across, and then off, the front of the pedal. Do it with your left foot and you'll just be embarrassed. With your right and there's a chance you'll need stitches from your right calf scraping across those sharp teeth and a tetanus shot – those teeth are not only like little razor blades, they're also really dirty.
This actually happened to my buddy Randy Erwin a few years ago. He had been following Amy and me on our tandem. Amy looked back and saw him stopped, hunched over his bike. Once we rode back we saw all the blood – he did too and nearly passed out from it.
#2 Your right leg is probably stronger
Watch a child or new rider leave from a stop and you'll normally see them repeatedly pushing/pawing off with the unclipped foot – often with the clipped-in pedal in it's lowest position.
Experienced riders start with the clipped in pedal positioned around 2 o'clock. This allows you to power away by driving the clipped foot down, using a normal pedaling motion. The unclipped foot can help push off a little, but it's mainly for balance. This first pedal stroke needs to be powerful – so use your strongest leg! With 90%+ people being righthand dominate, your right leg is typically stronger.
You might need to complete multiple rotations with just one leg, before pausing long enough to get the second foot secured. Another reason you need as much strength as possible.
NOTE: for you “lefties” I still feel the potential danger listed in #1 should have you unclipping your left foot.
#3 Keep your down foot on the high side
This might not apply where you live – and it will be contraindicated (a new use for that term) for our friends in the UK, Oz and other British territories. Roads are often constructed with a “crown” = the center of the road is higher than the shoulders. They do this to speed rainwater runoff and it will naturally cause an initiative/sleeping driver to steer away from oncoming traffic. So for us who drive on the right/correct side, your left foot will be on the “high side” = you may have better balance than reaching down to the low side.
NOTE: for you who drive on the left/wrong side, I still feel the potential danger listed in #1 should have you unclipping your left foot.
#4 Don't get confused
Err… not sure?
After leading group rides for 20 years, it's not uncommon to see a rider who appears confused at a stop – they aren't sure which foot to unclip. As you know, confusion can lead to indecision and indecision on a stopped bicycle frequently leads to someone tipping over. Embarrassing and often painful 🙁 Not to mention any names, but I have a guy… Lee, in the “C” group I lead (my community service) with this problem. More than once a ride I'm seeing him jump out of both pedals and then slide on both feet until he stops!
Decide what you're going to do in advance. Make a conscience decision; “I'm going to go Goofy and unclip my left foot!” as you roll to the stop with your right foot at the bottom.
Let me know if this helps!
