Does your Health/Fitness Club have a sign like this in the locker room? And a similar sign in the parking lot saying essentially the same thing? You shouldn't leave your your new 4G iPhone or wallet in your car or the club's locker, so what do you do?
Bring them on the gym floor safe and snug in the waterproof pocket of the new TowelMateâ„¢
Watch the video below to see why you might want one for yourself and possibly recommend them to your club.
When a friend and I returned from a cycling trip in Croatia last June my IC classes were curious about the experience and I told them lots of stories. One day I mused “Now that we have done some hills in Europe I guess it’s time to do the hills here at home. We’ll be riding the Cabot Trail next.” http://www.mapmyride.com/s/routes/view/bike-ride-map/canada/nova-scotia/cape-breton/8895784
Follow that link to see just how big a challenge this will be 🙂
Within minutes the class had come up with a scheme to ride the trail as a group. Word of our plans has spread and new people have arrived in my classes to be part of this adventure. Most of them have never done any serious riding outdoors and several do not even own bicycles. We are aiming for a four to six day trip in late September 2012. Right now we are making plans for winter training and a spring reconnaissance ride for the ‘leaders’.
Yesterday, with temperatures in the mid-teens (℃) and under a sunny sky, a few of the group got together for their first ride. We did a safety check on the bikes and headed out with the promise that no one would be left behind. I placed experienced riders at lead and sweep and had a spare to accompany anyone who turned back. The most ambitious riders did 28 kilometers and realized after the fact that they could have done more. I was very supportive of their decision to ride within themselves. It will be time to test their limits after they have improved their form and bike handling skills.
Next time we do this route I will encourage them to do a 52 kilometer loop. They will all be amazed at how much farther and faster they will travel than they did on their first outing.
In anticipation of this weekend, I put together a profile for my classes which simulated parts of the ride and, in particular, highlighted how to avoid red-lining on the hills. Several people told me that they relied on that information when they found themselves in doubt during yesterday's efforts. As proof that they find real-time data useful — every one but me had on their heart rate monitor! I had an opportunity to ride with and coach each member of the group. One person stood out for me – her ability to receive verbal guidance and apply it was outstanding. Her skills improved dramatically and she was rewarded by being able to ride a hill she had had to walk on the way out. Another rider surprised us all – she was very strong even though she had previously only ridden on rail trails. She attributed her performance to her indoor experiences – improved endurance and better form.
Next up: a clinic on gears and shifting and a discussion about bike choice. Most of the group will be purchasing a new or new-to-them bike in the next few months.
USA Women's Rowing Team – image credit boothbayregister.com/
If you’re about to start teaching a class that includes both cycling and rowing, here are a few tips.
Stay off the bike. To handle all the variables in a cycling/rowing class, you’ll need to be on your feet, moving around the room.
Will you warm up? On-bike stretches won’t work in a split class. Decide whether you’ll begin with a full-class stretch and warm-up, or have the participants take care of that on their own. Active Isolation Stretching is the most efficient in class — it warms the body as you stretch — but they all take up training time.
Pre-plan your trainings. You’ll need a specific and detailed rowing workout, along with your planned cycling workout. They don’t have to run parallel. That is, a 6:00 flat on the bike doesn’t have to run in sync with a 6:00 interval on the rowing ergometer (erg). They can if you prefer.
Feel the differences between the two workouts. Rowing workouts are often rigidly timed. That makes them effective and easy to cue. But some of the most unpleasant cycling workouts I’ve ever done were created by an instructor who was primarily a rower. His classes seemed to be created with a calculator and a slide rule (a what?). Instead, use cycling workouts that are similar to the ones you run now. Then you can mold your rowing workouts without alienating your riders.
Gear your music for the bikes. It’s less important to match music to a rowing drill, so keep handling your music the way you have been. There are exceptions — mostly performance-related — but generally this holds true.
Memorize the steps for setting the erg monitor. Concept 2 Models D and E use a complex procedure for setting time or distance. You’ll have to cue it every time. If you switch mid-workout from time to distance, be prepared to re-cue. Example: “Press Select Workout. Press New Workout. Press Intervals Time. DO NOT set the time yet! Use the Back Arrow to go back to the “tens” column. Set that for 1. Now use the Forward Arrow to get to the “ones” column. Change that to 0.” [At this point you have to cue setting the rest interval.] “Now press the check mark at the bottom of the screen.”
That lengthy description sets the timer for a 10-minute interval. If they set the “ones” column first to 0, it will default to an automatic “:20” (20 seconds). That messes up everything, and you’ll have to spend time changing it.
Note: The above cues are an illustration. You’re not done till you’ve set the rest interval (assuming you want repeating intervals). If you press the check mark midway through the process, you have to begin again. It will happen.
Don’t kill the Concept 2 people. All of the above is why the simple Model C was wonderful, but you’ll get used to the D/E. And you WILL remember the cues. I wrote the procedure from memory.
Always cue the rowers first. Let’s say you’ve decided to run the workouts in parallel format, which is easier for you. Separate the groups on their equipment. Cue the rowers while the riders roll their legs. Tell the rowers what to do during their warm-up (say it’s 10 minutes). Easy warm-up shortcut: Have them press “Just Row”. They row as instructed and stop when the computer clock reaches 10:00. While they row, you run a 10-minute bike warm-up. Once the warm-up is done, the riders roll and recover while you cue the rowing training — and setting the monitor.
This approach syncs the major changes for the two groups. The intervals will be of the same duration, but what the groups do during the intervals can be as similar or as different as you like.
Create a timeline. If you like multitasking, feel free to create workouts that don’t resemble each other at all. You may need some sort of timeline to track what’s happening. If you’re a spreadsheet geek, that approach will be fun for you. If you’re able to keep track of two different workouts mentally with no cheat-sheet, just go for it.
A timeline could be just a basic log with 3 to 4 columns. Minutes (0:00 to 30:00) go in the left column, rowing drills in the next, the cycling workout in the third column, and perhaps notes and prompts for you in the fourth column. Use a stopwatch. You’ll check your watch and know exactly what everyone should be doing at any given minute.
All of this planning makes improvising and modifying a lot easier. You have your plan, yet still feel ready to change whenever time or circumstances call for it.
At the 30-minute mark, switch equipment. The change will take a few minutes, so shorten the warm-up, but give everyone a chance to accustom the target muscles to the new activity for the second half of the class. Re-start your watch and repeat the body of the training.
If you can manage to do all of this AND deliver content — exercise physiology, technique, and training philosophy — your classes will be engaging and informative, and appeal to a broad base.
I hope these instructions are clear. I’d be happy to answer questions.
Image from http://www.acefitness.org/prosource/71/
I just read a press release and accompanying article from the ACE – The American Console on Exercise PRO SOURCE magazine about their study to gauge the effectiveness of High Intensity Training (HIT).
“It seems like everything high-intensity is now called Tabata Training,” says John Porcari, Ph.D., head of the Clinical Exercise Physiology Program at the University of Wisconsin, La Crosse. “The original Tabata study was done on a bicycle, but people are now doing that 20-second/10-second format with resistance training, plyometrics, calisthenics…with almost anything.”
Because of all of this recent interest in Tabata-style workouts, the American Council on Exercise enlisted Porcari and his research team to gauge just how effective a Tabata-style workout really is.
THE BOTTOM LINE
“The great thing about Tabata is it’s a short workout–only 20 minutes–and it incorporates your total body, so it’s working every muscle group that you possibly can,” says Embert, referring specifically to the Tabata-style workout she designed.
But what to do during the remainder of your 60 minute class?
There was a trainer at Life Time who told me years ago something I've never forgotten; First give them (your class) what they WANT… and then give them what they NEED.
The WANT he was referring to are very intense/anaerobic intervals. There's no secret sauce IMO at SoulCycle > they're just teaching very intense classes because they know that's what people WANT.
The NEED is for solid aerobic training. Not necessarily base building, but solid work below threshold HR / FTP.
Instructor Kathy Palkaninec was a past winner of our profile contest and her profile follows a similar WANT & NEED format.
You may want to announce your intentions to crush them (WANT) during a 20 minute Tabata round that will start fifteen minutes into class. Don't worry about telling them what follows. Keep everyone focused on doing their best effort during the Tabatas.
Give everyone a full 5 minutes or more of complete recovery. It's during this time that I talk about the “Golden Hour” and how most of us have 90 minutes where we can really perform well, before fatigue really limits our performance. The Golden Hour doesn't begin for most of us until ~30 minutes in. At the end of the recovery we're only @ the 40 minute mark of a 60 minute class and I explain how we're only 10 minutes into our Golden Hour – just now ready to perform. It's here where you can coach them through a 10 or more minute sub-threshold effort (NEED) to conclude the class. Here's where you can put that stage button to work if you have one – encourage everyone to ramp up to a big number, Stage Button, now maintain it by keeping your instantaneous wattage at or above the average 🙂
Most interviews begin with an intro call where a potential guest and I discuss the process and I answer any questions they might have. Most of these calls are uneventful – but Gloria is not what you'd describe as leading an “uneventful” life. When I called her at the scheduled time she was breathless, having just rescued a stray dog from a busy highway. As she describe to me (in real time) how she was helping this poor, frighten dog into her car – I knew right away that I had found another Awesome Instructor!
Gloria was nominated by ICI/PRO member David Santiago. If that name sounds familiar it's because David was a past winner of our Ultimate Instructor Class Profile contest. You can hear his Racing With Pros Audio Profile here.
Please feel free to contact us to nominate an Awesome Instructor.
Here's David's nomination email:
Hi John,
I want to nominate Gloria Stover Lewis as an Awesome Indoor Cycling Instructor at the Y and for her endless volunteer work, especially with the “Girls on the Run” program held locally in NC.
Gloria started out as a regular student coming to IDC. All of the other teachers enjoyed having her in class. She is enthusiastic with boundless energy and has an outgoing winning personality. She is also a very strong cyclist and competed in several elite outdoor mountain bike races.
It did not take us teachers long to suggest she should become certified as an IDC instructor. We are always looking for talent. She eagerly agreed and become certified. She was a natural at it and now has huge followings at two YMCA locations. Her ability to combine challenging and fun profiles with fantastic music is among the best in the area.
Gloria is now certified to teach several classes:
– Indoor Cycling (of course)
– Jump pump and spin
– Boot Camp
– ABS
– INSANITY (I took this class once and it is now off my bucket list. Toughest workout I ever had.)
I am nominating her not only as an awesome indoor cycling teacher, but also for her volunteer and charity work with kids:
– Youth triathlon volunteer
– Ecvelo club at Cotton century ride and bike post trails race (volunteers with the youth part of mountain bike race)
– “Girls on the Run” program as both a dedicated Coach and Fundraiser requesting donations for kids who could not afford them (athletic cloths and shoes).
David Santiago
Girls on the Run is an incredible program supporting young girls from 3rd to 8th grades. It provides a safe and interactive way to learn about healthy living which includes an introduction and education on important topics such as goal setting, cooperation, healthy decision making, and self respect, while training for a 5k event. The innovative curriculum teaches girls to listen and open up while also encouraging them to commit to a healthy lifestyle and harness the inner strength that they possess. Their important mission is accomplished by giving girls the tools to make positive choices for a healthy body and mind, while reducing the many risks they face today.
Attached is a fairly long and informative video explaining the Girls on the Run Program from the Chicago area. If you have any questions about starting a program in your area, please email them at StartingGOTR@girlsontherun.org.
Listen to my interview with Gloria below.
Long time friend Suzelle Snowden from Fit Bodies, Inc sponsors our Awesome Instructor Award. Suzelle is providing a $500.00 certificate that Gloria and a guest can use toward an All-Inclusive Teaching Vacation at any one of 60 beautiful resorts in the Caribbean You can learn more about participating in these trips here.
Michael working hard during the Tour L'Etape on Mt. Baldy
Studio owner Michael Stadvec joins me to discuss his upcoming event – The Tour de Pier on the Manhattan Beach pier. You can hear more by listening to the Podcast below.
John and Jennifer,
Thanks for the opportunity to promote the Tour de Pier!
Several months ago a student and friend (they all become friends!), Jon Hirshberg, approached Fit On Studios with a goal of getting “hundred's of bikes” for a one-of-a-kind charity event here in Manhattan Beach on May 19th called the Tour de Pier ( www.tourdepier.com). Jon lost his father to pancreatic cancer over 15 years ago and he started the annual 5k/10k LA Cancer Challenge, which has helped the Hirshberg Foundation become the largest Pancreatic Cancer non-profit in the country. We immediately said “yes” and then quickly began wondering how the heck we were going to get “hundreds” of bikes (we have 40). Our first call was to our buddy, over at Studio Cycles, Jeff Wimmer. Jeff has supplied us all of our bikes and not only is he a master bike mechanic, he has a knack for filling his warehouse with new and used bikes that he ships all over the world. He quickly committed 100 and then we pressed and he upped it to 200 bikes! That gave us 240 and we pooled some resources and Spectrum Clubs committed to another 150 or more bikes from local clubs and the total has kept growing to over 400 bikes!
Personally, I love anything to do with cycling – indoors, outdoors, going around a track in circles, so that was an easy selling point, but what hits home is that during all of this, my mom was diagnosed with a stage 4 Glioblastoma brain tumor. We had not been strangers to the devastation of this disease as my wife's father has been battling liver cancer for over 6 years. My mom fought hard, but passed away earlier this year. The Tour de Pier has become even more personal for me and bringing awareness and money for research that is critical to beat this unforgiving disease.
All of the fundraising dollars will go directly to four worthy charities: Hirshberg Foundation for Pancreatic Cancer, Cancer Support Community of Redondo Beach, Livestrong and the Friendship Circle.We will also have a Kids Zone and a Health Expo with sponsors focused on promoting healthy living in kids and adults.
We have a quote on the wall in our studio that one of our favorite (ok, they are all favorites) students masterfully phrased that sums up not only what we strive for in our studio, but for this event and all others like it… “The Power of Shared Energy.” That is such a powerful statement, but even more powerful when put into practice. It is hard to describe to someone if they haven't experienced it first hand, but it is so true…it keeps us going when we want to quit, it fuels us when we are down, and it inspires us to give that energy back.
You can learn more about participating in these trips 