Jim’s been writing weekly posts for ICI-Pro recently, and John asked me to answer that question from my perspective. This post is based on a letter I wrote last year when a group of instructors and students nominated Jim for IDEA Instructor of the Year.
In my 20-plus years in the industry, I’ve never known a more dedicated or talented instructor than Jim Karanas. Jim’s classes are always full and recognized as the best that Club One and the California Bay Area offer. His workshops — national and international — are similarly regarded. As one of his local subs, I can tell you that Jim’s an impossible act to follow. Yet his students are so disciplined, focused and hard-working that subbing for him is the easiest job in fitness. That’s due entirely to Jim’s expertise. Everyone leaves his classes knowing they’ve had a superior experience.
Many instructors look for ways to spice up their classes (Show music! Summer oldies on the first day of summer!), but Jim’s teaching never relies on gimmicks. Instead, he develops excellent athletic trainings and teaches them without acting perky, exaggeratedly energetic, or relentlessly humorous. He simply talks “normally” to make his training points. And he has valuable points to make, from the distinction between training and working out, to turning any class into a mind/body training, to using voice, music, and word cues to create mood, tone, and focus.
Jim’s athletic experience is vast, and he brings that knowledge to his trainings. He’s run cross-country, marathons, and double marathons. He’s done triathlons, including many Ironman races. He’s done every type of cycling: criteriums, cyclocross, ultra-endurance (qualifying for RAAM), and adventure cycling, along with more standard types and distances. He’s done ultra-endurance rowing (100K; 24-hour rows; a million meters), as well as the infamous 2K time trial countless times. Jim has even performed with a modern dance repertory company, which gives him knowledge and awareness of movement that few endurance athletes have. Space limits a fuller list.
Out of this vast background came the programs Jim created: Performance Max (revolutionary endurance training with rowing and indoor cycling); Competitive Aerobics Camp (his contestants garnered a total of 78 medals, including national and world championships); Spinning® Camp; and The Johnny G Kranking® College of Knowledge to educate instructors on teaching Kranking®. He was the first (and best) instructor in the country to incorporate Kranking in his cycling classes. Currently Managing Director of ICG North America, Jim is involved in education and training, as well as sales support. Best of all, he’s supportive of other instructors.
There is no doubt that Jim Karanas embodies what Oliver Wendell Holmes meant when he said, “Every calling is great when greatly pursued.”
We are very excited to announce a new partnership with online Indoor Cycle parts distributor SPORTSMITH that will save you an additional 10% on replacement parts for your Keiser, LeMond, Livestrong, Schwinn, Star Trac and Tomahawk Indoor Cycles.
A year ago when I was looking for a company to distribute my Red Pedal Tool, I did a bunch of research into who was the best company in this space. As you would guess, there are a number of business selling replacement parts. After doing some virtual shopping to find who was offering the best pricing on common replacement parts and talking to some purchasing agents for large club chains, I decided to go with SPORTSMITH.
Everything was going great until I got an email from Troy Mosley, their Marketing Manager;
Hey John,
I've got an idea! What would you think about your own Indoor Cycling bike parts store?
I told Troy that it sounded pretty cool, but that our first priority is that any relationship needs to first bring additional value to our community of Indoor Cycling Instructors and Studio Owners.
Can we offer an additional discount? Was my response. After considerable arm-twisting Troy's answer was yes… 10%
Now I know that for some of you 10% may not sound like much, but in a very competitive online market it's huge.
Let's say your studio has 30 old Spinner NXTs that you need to nurse along for another year, until you are ready to upgrade to something with Power. They all need new brake pads and the drive lines are completely worn out = requiring new drive chains and sprockets. The normal SPORTSMITH replacement parts cost (Crank Arm Set, Flywheel Sprocket and Chain) for each cycle is $104.47. Multiply that times 30 cycles = $3134.10 … we just saved your studio $313.00 – which would go a long way toward covering the cost of the labor needed to install everything 🙂
A defining feature of outdoor cycling is the uncertainty of the open road. On a new route, we never know exactly what will happen. The road makes each ride unique, especially since we move so fast and so far.
That visual excitement has been missing from indoor cycling — until now.
The video/indoor cycling combination is currently being explored by a dozen or more businesses in an effort to enhance indoor-cycling workouts. Some videos show an instructor sitting on an indoor cycle, leading a class. Some present a continuous “flow” of road that simulates the view from a bike. This simulated view, called forward-motion video, is presently used by some instructors to punch-up their classes. It can also be accompanied by a voiceover to provide a workout with no instructor, much like the instructor-on-a-bike videos.
Consumer demand for this has been growing for several years and impacts all of us who teach indoor cycling.
Use of video by a well-trained instructor is likely to improve the virtual-cycling experience the most. In considering the addition of video to our classes, let’s remember that Virtual Reality, or virtuality, is not new to indoor cycling. Even without the visuals, we’ve taken our students on simulated rides “outside” the studio since 1995. Creating a ride through guided imagery, words, voice tone, lighting and world music (rather than “workout music”) is the instructor’s job — it’s what makes indoor cycling different from other fitness classes.
Still, adding video sparks worry. Some instructors call it over-stimulation. Some say it’s unnecessary, costly, hard to run. Some are afraid they’ll lose their jobs to it. Still others react to poor video quality, not enough new video being produced, DVDs with the same ride every time, or too much equipment to operate.
I like to return to what we always intended to do in our classes: engage our students in an indoor version of what it’s like to ride a bike. Video can help us do that. Imagine the thrill of powering your bike at 30 mph on a desert road in Arizona, not just in your mind, but big-as-life on a screen. How about dancing on the pedals as the bike floats up the Alpe d’Huez?
Concerns about quality are valid. Most cycling videos on the market are made either by cycling professionals with amateur media skills, or by low-budget producers with semi-professional tools, none of whom have resources for creating the massive library necessary to sustain entertainment over hundreds of sessions. But professionalism and genius can create exciting virtual-cycling adventures.
2012 will introduce technological leaps in production and delivery that will propel virtuality to new levels. We’ll see:
Specialized filming that simulates the way a rider's eyes see the road, e.g., leading into a turn prior to the actual turn of the bike.
Post-production tools to eliminate vibrations and shakiness in the image.
High-def displays, using big-screen projection.
Increased production budgets for greater depth and variety.
Media consoles to make use and non-use of video a flexible and easy instructor choice.
Compelling virtual rides that combine high-quality video and audio with voiceovers by top master instructors.
For decades, Hollywood has created magic though expert filming and post-production. Virtual-cycling can create equally powerful and moving experiences, especially when directed by a trained professional. Rather than being a threat to our jobs, it’s an exciting step forward that will make us better at what we do. I’m eager to pass along what I’m learning about it.
I’m proud to be associated with the industry leaders in this area — Indoorcycling Group and Virtual Active – See a Sample Here.
Next week’s post will cover how we can use cycling video and coach with it effectively.
It's official: We are in the thick of the holiday season! For many, the worries are already piling sky-high: In-laws, turkeys, decorations, pies, finances and the potential collapse of the Euro-zone (just kidding on that last one… mostly.). Workouts tend to focus on caloric expenditure and that mentality alone can induce panic — AAAGH!! WHY ARE THE HOLIDAYS SO STRESSFUL? Is this really what Santa intended? My guess is probably not.
We're obviously well aware that our primary job is to provide health and fitness resources to our clientele. But we should realize that we also moonlight as severely underpaid therapists! Sometimes, especially during high-stress times of the year, it becomes important to ditch the calorie talk and focus instead on stress management and helping our clients to use their workouts to alleviate some of their holiday stress. The message for your ride is an “Attitude of Gratitude”: When your sense of entitlement decreases, gratitude INCREASES! When gratitude increases, stress levels DECREASE! Amazing isn't it? Sign me up! ‘Tis the season to bust out the proverbial therapy couch and host a “session” that's less about caloric expenditure and more about giving up what you “deserve.”
A couple of disclaimers before I share my ride ideas: This is not intended to be a set-in-stone ride profile. Why? Because your style of communication and general demeanor with your group play heavily into the direction this takes. Keeping in mind that although I thoroughly enjoy micro-managing metrics and wearing my Heart Rate Monitor to bed, I must implore you to drop that kind of thinking for this particular ride. Don't worry about the power meter, heart rate monitor, cadence or the number of calories expended. Think of this as the much needed opportunity for people to calm their minds, sweat a little bit, and receive permission from you to NOT destroy themselves physically or emotionally.
You may choose to use whatever gratitude-inducing songs resonate with you. Here are my playlist (also found on Spotify under Cameron Chinatti) and accompanying focus cues from this year's 45-minute Attitude of Gratitude session:
Pre-Game:
American Land Bruce Springsteen 4:44
Thank You (Falenttinme Be Mice Elf Agin) Sly & the Family Stone 4:48
Warm-Up:
Gratitude Earth Wind & Fire 3:27
You Are the Best Thing Ray LaMontagne 3:52
Ditch Your Entitlement:
Princess of China Coldplay Feat. Rihanna 3:59
At the top of every minute ask participants to add enough resistance that they can feel noticeable increase in load- the tugging in the legs gets stronger with each addition. For every nudge ask them to admit to themselves the areas of their lives where they feel a sense of entitlement towards something. Perhaps it's their health, a nice car, a holiday bonus…etc. By the end they'll have 3 situations/items in mind. At the start of the 3rd minute ask them, “Now, how would you feel if one or all of these entitlements were lost or taken away?” In the last 30 seconds, “Put those entitlements aside. For 30 seconds, as you surge forward, internally rattle off all the reasons you possibly have to be grateful for. The more the merrier!” This challenging yet very do-able 4 minute section provides the clarity necessary to come up with the good stuff.
Thank You Dido 3:38
Establish an active recovery pace that would allow for total control over breathing and mental capacity. I usually start this section by telling the class that I have a tendency to exert a sense of entitlement over my health. When I'm feeling sick, having difficulties with my asthma or some other malady, I tend to throw a pity party. “But I deserve to be healthy!” whines Cam. Then I have to remind myself that I should be expressing thanks and gratitude for what health I do have and the amazing advancements in medicine that have allowed me to survive thus far. Not to mention all the lessons I've learned about my life during these illnesses. That's when entitlement morphs into gratitude.
Once they've collected themselves ask them to reflect on these areas of entitlement. “Now turn to your neighbors and share at least one opportunity you can take to turn your entitlement into gratitude.” The first time I attempted this in a class I had apprehensions about people's willingness to share their weaknesses. Surprisingly, I could have used two “Thank You” songs to let them finish their conversations– magic was taking place!
Rediscovering Gratitude:
Mirror's Edge Nitrous Oxide 6:14
Let your participants know what to expect by informing them of what's to come. In this section our collective entitlement will morph into overflowing gratitude. Over the course of 6 minutes not only will we think of our own opportunities for gratitude, but we'll ponder our neighbors’ thoughts. At the top of every minute we add noticeable resistance back on, and at the same time we proclaim to our neighbors what we are thankful for. In following the example above I would say, “I'm so thankful that I've only been sick once this year and that it didn't turn into a chest cold. Yay!” After this statement my neighbor and I both add gear. At the top of the second minute, it's now my neighbor’s turn to tell me how she is shifting her entitlement towards gratitude. This pattern of sharing and adding resistance continues until we reach minute 6. Depending on how aggressive the gear changes/nudges of resistance happen to be, more than likely some pedal mashing is taking place. Remind participants to keep their leg speeds brisk (notice: I'm not going for any specificity here) and that from a cardiovascular standpoint, the last time they share with their neighbor should be tough to do. Simply saying, “My lungs!” requires a good deal of effort.
An Attitude of Gratitude (Comedy Break): Jimmy Buffett 2:28
Confession: I really dislike Jimmy Buffett, but this song is short, sweet and generally gets people smiling– this is perfect for setting the tone of the next working segment. Take this recovery as a chance to chill. Or if you're like me, poke fun of Jimmy Buffett… gratefully of course!
Gratitude for Fuel:
Titanium (feat. Sia) David Guetta & Sia 4:05
This song is one of those rare gems where the use of verse/chorus can actually be rather handy for measuring time and task. Typically, I'm not one for mapping my ride to my playlist, but this song works perfectly for this type of effort. Be creative in how you choose to describe these attempts. I personally enjoy the ‘sling-shot' analogy.. “From the beginning of this song to 1:15, imagine yourself stretching a sling-shot to its absolute limits. All that potential energy will be ready to be launched into the stratosphere from 1:15-1:30. 15 seconds’ worth– that's all I'm asking of you.” Essentially you're building good resistance for an effective sprint-like effort. The 2nd and 3rd attempts will be essentially the same (use verse/chorus as your guide), but now our focus goes into what's actually in the sling-shot. Is it an abundance of gratitude ready to be spread into the world or a flaming bag of you-know-what?! How's that for an honesty-check?
Taking It All In:
Beautiful Day Mozez 2:44
“You'll find your own in life and bring a smile to someone's heart.” What fantastic lyrics! If this song isn't your style find one that suits you. It's important that you enjoy listening to it because your challenge –should you choose to accept it: Be talk-free for 2:44. This is harder than it seems for us instructor types. Introduce the intent and enjoy the space. “For the next 2:44 take this opportunity to get back into your head. Give yourself permission to be comfortable, however that may be. For the remainder of this track think about the people in your life that would be positively impacted by your thankfulness and gratitude.”
Giving It All Away:
Beautiful Day U2 4:08
It's so easy to “take” because it's what we feel we deserve. We work hard at life and play hard during workouts. We impose expectations on those around us and assume entitlement for ourselves. These can be positive and wonderful motivators when balanced with a sense of thankfulness and gratitude! “To provide balance and give back what we received from this session today, my final request is that you commit to letting others know how you feel. This last working segment will be identical in structure to the very first. Rather than ditching entitlement, we're committing to the individuals that we're going to appreciate. At the top of every minute, make a decision: “I will hand-write a letter to Mom and Dad, telling them how I recognize and appreciate all the sacrifices that they have made for my brothers and me over the years.” Come up with 3 actions that you can take to show gratitude. From minutes 3-4 as you surge forward with your last burst of effort, seal the deal. These are the ones that matter.”
Cool-Down and STREEEEEEEETCH:
I Will Not Take These Things for Granted Toad The Wet Sprocket 5:48
Somewhere Over The Rainbow/What A Wonderful World Israel Kamakawiwo'ole 5:08
This class is a great one to provide a lengthier cool-down. I love the word stretch because it can mean so many things. When stretching physically, I enjoy presenting stretching as it compares to self-improvement. “Sure, it's scary to put yourself out there and show someone else how thankful you are for all that they do. But why? Why are we afraid to tell people nice things? Especially the ones that constantly do nice things for us. That doesn't make sense! When was the last time someone got upset or laughed at you for showing kindness. This shift in thinking will greatly impact your approach to everyone and everything.”
As an instructor, this does take some courage on your part. This isn't a hammer-fest, smack-down kinda ride. You won't be congratulated for slaughtering them with “the hardest class ever.” This takes even more bravery to do during the holiday season when the calorie obsessions are strong. So perhaps you can think of this as your personal stretch. Does this push you outside your box of comfort? I know it certainly did (and still does!) for me. Take note, as a lovely side-effect, you may even have sling-shots full of gratitude fired your way.
While I was at Club Industry last month Josh Taylor walked me through a number of the improvements Star Trac has made to the new Spinner bikes/cycles. I'm never sure which word to use… they only have one wheel so technically they are “cycles” but I'm guessing you understand either way.
Providing a stable, secure platform for the riders in our classes is part of them actually enjoying the class. So if the cycle feels a bit tipsy because the floor isn't perfectly level, most manufactures offer adjustable “feet” on the bottom of each corner where you can make adjustments for an uneven surface. It sounds good in theory; put a rubber “foot” on a steel bolt, which is then screwed into the frame rail. Turning the “foot” changes it's length/height and you can easily adjust the bike to set flat on the floor.
But in real life that steel bolt tends to be corroded from sweat and nearly impossible to turn after a few years of use.
Enter Star Trac's very elegant solution; don't use steel, manufacture the bolt/foot adjuster from high-strength plastic. As you can see in this picture of Josh holding their new adjuster bolt/foot. Looking at the diameter of this thing makes me think it will support any giant who shows up at your studio.
One other thing: I'm aware of a club here in Minneapolis where they use the adjusters to tilt the cycle upwards slightly. I'm aware that cyclists on trainers will do something similar and the Tour de France bike you've seen advertised on Versus touts how their cycle tilts for and aft. Does it make sense to do this [wlm_firstname]?
Click the title to see a video of the new New Keiser M3 Fore-Aft Adjustable Handlebars.
The video shows how they tested this new design to insure that they will be as reliable as the current M3. No pricing yet, but I was told that there will be a retro-fit kit for studio owners to upgrade their existing cycles. Keiser is predicting that they will have these available to ship Nov/Dec this year.
