* n’at a “general extender”[2][3] (http://en.wikipedia.org/wiki/Pittsburgh_English) For those of you not well versed in the language of “Pittsburghese”, we use the phrase “n’at” for a variety of reasons, but in this case it means “along with some other stuff”. Consider this a “side-bar” to the story I’ve been building in this Evidence Based Cycling blog. John Macgowan wrote an article on incorporating the “grade of a climb” into your Indoor
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What stinks?
You didn’t notice it getting dressed and it wasn’t there early in class, it just kind of snuck up on you. One minute you’re JRA (Just Riding Along) and the next you begin to catch little whiffs of an odor, not pleasant, that makes you appreciate your position up front and away from anyone else. What is that smell? Where is it coming from and how come I’m just noticing
Pulling back the curtain on SoulCycle – Part 2 The Class
SoulCycle doesn’t offer Indoor Cycling “classes” so much as they offer Indoor Cycling “productions” where the participants (if they choose) are part of the show. Not just as “extras” playing bit parts, but critically important actors and actresses in each SoulCycle performance. During these 45 minute scripted fitness events, the Instructor’s role is split between; Performer, Cheerleader, Coach and lastly as the Director – directing the participants in their parts of the production.
ICI/PRO Podcast 326 – Racing Your FTP Audio Class PROfile
Now that I’m an official Stages Indoor Cycling Master Educator, I figured I needed to create an Audio Profile so you can hear how I teach one of my Power classes. My profile is “Racing Your FTP”. The goal is very simple; beat your FTP or “Threshold Check” numbers on every set. The ride will consist of two warm up songs, a “Threshold Check”, and three efforts of around 12,
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Myth #5 of Indoor Cycle Rider Setup / Bike Fit
Myth: Rider Setup / Bike Fit should be done before class. Common sense says that the best time to help someone with their bike setup would be before class. After all, this new student has just walked in and they have 45 – 60 minutes in the saddle ahead of them. So pre-class would be the best time, right? Well… no, it probably isn’t. And when you think about it for a few
ARE DVDs DEAD?
By Team ICG® Master Trainer Jim Karanas and ICG® Marketing & Product Director Gary Warren Forward Motion Video was first produced for, and used in, Indoor Cycling classes in the form of DVDs. DVDs paved the way for production companies like Virtual Active to bring Hollywood-level filming to the fitness industry. We would never detract from the contribution these DVDs and their producers made to the indoor-cycling industry. Going forward, however,
It is NOT Just Cardio!
Indoor cycling has had a reputation of being a good cardiovascular workout. And that is absolutely true. However, when an aspect of any activity is touted vigorously, the reputation that is created can become definition. Even a recent indoor cycling certification workshop I attended spoke of the aerobic benefits while going as far as to say other training approaches on the indoor bike are not recommended because they lack the
Putting the Warm-Up to the Test
The beginning of class can be disjointed at times. Riders are trying to get settled. Some people are still chatting (loudly) and we are trying to establish that official “class has started” moment. Then 5 new people show up and need to be setup on their bikes. Yesterday I’m teaching at a club I’ve taught at for over 7 years. The cycling class is held in a multi-purpose room, so
Training Formats for Class Design, Part 1
By ICG® Master Trainer Jim Karanas Building a class profile can be one of the most enjoyable aspects of teaching Indoor Cycling. Instructors sometimes find it stressful because they feel they’re “out of ideas.” There are many approaches to class design. A few possibilities are: music as the road; duplicating an actual ride profile with which you’re familiar; fully interacting with selected videos; teaching cycling principles and philosophy; and eliciting
Crappy Weather? Then how about a 2 Hour Endurance Class?
Every year it’s the same. We all have high aspirations that the weather will be nice enough to ride what’s called the Minnesota Ironman Bicycle Ride. Not a true Ironman (no swimming or running thank God), this Ironman is the first large, organised/supported ride of the season. It gets its name from the notoriously crappy weather we normally have here in Minnesota the last Sunday in April and the foolish
Don’t Ban Me Bro!
This morning I read how Soul Cycle has been banning fitness instructors (from competing studios) who try to attend their class. SoulCycle bans fitness instructors from its classes About 10 days after hitting a SoulCycle class on a recent day off, Barry’s Bootcamp owner Joey Gonzalez got a phone call. It was a lawyer for the mega-popular cycling brand issuing a message: don’t come back. “He essentially said we have a policy at SoulCycle
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