by Christine Nielsen | Aug 22, 2012 | Engage Your Students, Instructor Training

What's your Mission Accomplished moment?
In just a week the group heads to the Cabot Trail. Last Sunday we did our final group ride – 103 km and 1100 meters of climbing. That's a little longer than their longest day on the trail but not as much climbing. On their hardest day they'll do about 1700 m. All told the ride will be 307 km with 4250 m of climbing. On Sunday their average moving speed was very respectable and they did an excellent job of managing their hydration and snacks.
I was in a position recently to describe this project to groups of serious cyclists. I was taken aback by their reactions. They were not supportive. They showed scorn for my group's equipment, the timeline for their ride, their average speed …. Several even asked me if I was concerned about the effect on me of riding with the group.
I didn't react to what I considered provocative comments. There's no point in talking to people who don't ‘get it'. But those conversations made me very sad. Sad that people couldn't remember the beginning of their own journey and sad/mad that they were unwilling or unable to celebrate others who were just discovering the joys of exercise and cycling, in particular.
Those interactions just confirmed for me the importance of not losing touch with what it felt like to be a beginner. The earliest steps are the most important for making a profound change. It also hardened my determination to ensure that no one in my classes will ever feel ‘less than' the others in the room.
In my note following our ride on Sunday I used only two words: mission accomplished. The members of the group each set a goal and then did the hard work to prepare for that goal. Along the way they learned a lot about physiology, nutrition and the importance of mental preparation. The riders should be judged on those achievements, not on the bikes they ride, their speed or whether they end up walking some of the steepest grades.
I had my own mission when I started this project. When we return I will write a more thoughtful reflection on the intersection of the indoor and outdoor cycling worlds as played out in our journey.
John's note: The picture is of my Mission Accomplished moment – completing my goal of riding 1,000 miles during the Summer of 1995. As I read Christine's article above, I couldn't help but dig through Amy's photo albums to find the picture to share it with you. I had been carrying a disposable camera for just this occasion and my riding friend Wendy snapped the picture at the exact spot where the computer flipped to 4 digits 🙂
I have to admit that if I saw someone today riding a $200 Giant Cross Bike, wearing a tee-shirt, cheap bike shorts and $10.00 helmet, my inclination would be to think; “what a dork!” At the time I didn't know any better. And yet this was a huge moment for me.
I'm the type of person who, when I think I'm going to start something new, feel a strong need to look the part. You know, go out and buy all the gear. And then all that gear ends up collecting dust in a corner of the garage once I've lost interest. But my commitment to becoming a cyclist was going to be different. I pulled down this long neglected Cross Bike I had purchased the last time I had decided to “get fit” and told everyone I knew I was going to ride it for a thousand miles before I bought anything expensive for my new hobby – although I did end up buying a bike computer to keep track of my mileage and toe straps.
Only after accomplishing my “mission” did I even consider buying all the “stuff” one buys in order to “look like a cyclist.” I may have looked like a dork that day… but I didn't feel like one.
I didn't care what others thought of me. I had overcome the biggest obstacle I've ever faced, myself. And I felt damn good about it.
by John | Aug 12, 2012 | Featured Studios

Forgive the rant here. I have no patience for the vandalism of property, for any reason.
I just saw an email from ICI/PRO member and studio owner Charles “Spook” Hilgartner that includes this picture from outside his InSync Cycling Studio.
Some idiot tore down his sign – pathetic.
Spook has poured his heart, sole and a bunch of money into his studio. If you have a minute please go over to his site and Like is Facebook banner on the right hand sidebar to show your support.
While you are there you may want to check out the app he's providing for his members – pretty cool 🙂
by John | Aug 4, 2012 | Latest News
I met Brent Adams today at a rest stop during a Century I was riding with a bunch of friends. This guy is totally devoted to his two young girls Ava and Adele… so devoted that he bought a custom Co-Motion Tandem built for all three of them to ride! I was totally in awe of this guy when he told me that the three of them did the 70 mile ride last year (Adele was just 7) and couldn't stop myself from posting about it!

Adele, Ava and Brent Adams

Take note of the detail Brent put into this; pink seats and handlebar tape, special seat tubes that will allow him to fit the girls as they grow.You've got to be impressed by the matching jerseys and the girl's coordinated outfits !
by John | Jul 25, 2012 | Member Spotlight

Kim Moody – Shannon Schweiger Photo
Kim Moody was our 4th place winner with her “The Gate” – Halloween Mixed Ride profile.
Because Kim's profile would be more appropriate later this Fall, I've decided to save it until them. I'm also going to ask her if we can record it so everyone can hear her presentation 🙂
But I still wanted you to know who she is, so I'm publishing her bio for you now.
Kim has been in the fitness arena for over 20 years and is an AFAA certified Group Exercise Instructor, a Turbo Kick certified instructor, and is also Schwinn and Mad Dogg Cycle certified. Kim holds a Master’s Degree in Elementary Education, which shows that teaching is her passion, both in the classroom and in the studio.
Just like a classroom teacher needs a lesson plan, each of Kim’s classes are planned out with great thought and detail. Kim believes that students connect more with a ride when they have a destination in mind, and she loves to incorporate cycling tours to actual sites in her plans. What would a ride be without a motivating coach and as much fun and entertainment as you can sprinkle in? Her planned ride, during the busy holiday shopping time this year, was a trip to Target with Kim dressed as “the Target Lady”. The members loved the reenactment of the Target commercials during recovery sections of the ride. Another fun holiday ride included a 56 mile bike trip down the Schuylkill River Trail in Pennsylvania to one of the largest malls in the United States, The King of Prussia Mall.
“I was excited and proud to enter my Halloween Mixed Ride, THE GATE, in the ICI/PRO Contest because it was another ride that students really connected to, and the gory history behind the destination allowed so much room for imagery and creativity. Kim believes the “stage” is the meat of any ride, but MUSIC selections are the perfect mouth-watering sides. “Music is my mantra and the most critical element of a successful class. It is my driving force behind every plan, every cue, every intensity, cadence, and position change. Music creates an experience, not just a workout. It creates the energy force that connects instructor and class, and it greatly impacts the mood, feel, and attitude of the ride.”
Kim is originally from Kentucky, and uses her southern background in her classes by reserving the #10 spot on almost every playlist for a country song. She moved to Illinois with her husband and two children in 2007, and currently teaches cycling and kickboxing classes at Lifetime Fitness in Vernon Hills, IL.
“I feel so blessed to have the opportunity to use my educational background to teach cycling and fitness classes. I love to see people smiling, singing, feeling successful, but challenged, and confident and thankful that they made the choice to come to class that day. For those reasons, I will continue to put in the time to create a unique ride every chance I get.”
You can find Kim's presentation of “The Gate” Halloween Mixed Ride Audio PROfile here.
by John | Jul 21, 2012 | Big Box Instructor, Latest News

Image from www.inquisitr.com
You may have heard this recent storyabout Triathlete Leah Shianne Prudhomme who was attacked by an otter, while on a training swim in Northern Minnesota. The theory is that Leah swam a little too close to this mother otter's pups and she (the otter) bit Leah 25 times in her zeal to protect her young.
A Minnesota swimmer had to get rabies shots after she was bitten 25 times by an otter while training for a triathlon in a lake near Duluth.
The Duluth News Tribune reports 33-year-old Leah Prudhomme had just finished swimming around an island and was heading back to shore when she felt fangs pierce her leg.
She struggled to get away as the mystery attacker bit her 25 times, leaving puncture wounds as deep as two inches on her legs, arms and back.
“It just kept coming after me,” Prudhomme told The Duluth News Tribune. “You never knew where it was going to bite next.”
Prudhomme told the paper she was shocked when the animal's head popped out the water and she realized she was being attacked by an otter.
“I couldn’t believe Duluth had an otter,” she said.
I had heard the story but hadn't paid much attention to it. But today, while I was researching a new company who provides virtual training systems, Leah's name popped up. Digging a little deeper, I realized that she's one of us 🙂
I found her Blog and she has an amazing life story; battling both cancer and Malaria, while being a mother to her two kids + competing as a professional cyclist and Ironman Triathlete.
I've reached out to her and with any luck I'll have her on the Podcast to tell her story.
by John | Jul 15, 2012 | Instructor Training, Latest News, Zone based Heart Rate Training

I've added a new media player option that we'll use when embedding the full video player isn't necessary or whenever we feel that the normal player will take up too much space.
It's pretty cool and you can try out the new player by clicking this link to a zone based heart rate training video produced the people at Experience Life magazine. Life Time Instructors will recognize the monthly magazine Life Time provides to their members.
We may also use the player for music – playlists – made – up – of – multiple songs whenever the mood strikes us 🙂
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