by Cameron Chinatti | Nov 30, 2011 | Freemotion - Foundation Fitness, Master Instructor Blog
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.
by Tom Scotto | Nov 15, 2011 | Master Instructor Blog
Before you panic and think I’m going to throw the holiday chaos at you before Thanksgiving – ‘Tis the Season for PLANNING! How are you going to approach your classes next year? Do you have a strategy? Are you going to try something different? Do your riders know your plans?
Maybe you don’t think this way and that is understandable. I’ve been a coach for the last 10+ years and a competitive athlete for 20. I think in seasons and training plans and my approach to indoor cycling classes is no different. If you don’t currently approach your indoor cycling classes with a plan, I’d like a chance to encourage you to do so.
Forget Cycling (What???). It Just Makes Sense
The holiday season (Nov-Dec) is a natural time of transition regardless of your spiritual or traditional background. People take time off of work. There are a plethora of parties. Generally, less “physical” activity and more eating. So in many ways, people take some (needed) time off of their usual training structure and enter the new year (Jan 1) less conditioned. Then there are those who are looking for that clean starting point to make that resolution to get fit. Again, for historical and traditional reasons, January 1 is the most popular kick-off point. Regardless, of which side of the fence one falls, a plan or approach should be taken to either bring one back to top fitness or starting building a foundation of fitness for the first time. Without a plan or taking the time to consider one, we just plow right into the new year doing the same thing with little regard to where our people may be starting from. So how will you bring your riders into fitness next year?
And Yes, Even Cyclists
Smart cyclists know they need to take a break from training and allow their bodies to fully recover (and gain all that adaptation). Due to the weather and the general cycling season, riders will take their “break” in the November-December timeframe. A break is defined as chill-time on the bike. Less mileage. Less intensity. More fun and social. In addition to giving the body a break, the mind needs time away from training structure to rejuvenate. The result of all this fun and rejuvenation is de-conditioning — and this is good! The bottom-line again is that even the cyclists in your class will need to ramp their fitness back up in the new year and will be starting with less fitness as they wander into your studio on January 1.
Create a Plan
I recommend structuring the first 3 months of the year (Jan-Mar) as a progressive increase in volume and intensity (hello Periodization). Cyclists refer to this as base-building. It is a time to intelligently condition both the cardiovascular and muscular systems to lay the ground-work for more challenging efforts later on. In the upcoming weeks I will be writing an article to specifically address using periodization for indoor cycling. The “real” challenge is that BASE is one of the 4-letter words of training (specifically indoors). I conjures up thoughts of mind-numbing endless seated efforts with barely any intensity. This is mostly misconception. Although this type of low-intensity endurance work is a good part of a cyclists training, there are other aspects that require attention that may be better suited for the indoor cycling studio. These would include aerobic development, leg-speed (cadence) work and muscular endurance. Translation: moderate aerobic intervals, leg-speed drills and moderate to long climbs. Then there is always the threshold field tests (a la Foster Talk Test) to help your riders figure out where their fitness is. Not an easy class in the least, but a helpful guide for your riders to create training zones and target proper intensities. So lots to do if done appropriately. Honestly, the only time I’ve seen instructors struggle with this approach is due to a lack of understanding of overall (and cycling) training principles and insecurity. Both can be overcome.
Announce Your Plan
Create a plan and DON’T keep it a secret. I’ve already announced to my riders what we will be doing through the holiday season and how we will be approaching our rides starting the first week in January. I’ve made them aware of how strong they will become and the goals they will hit. This is also a time to plant some goals in their heads. Maybe it is just a fitness goal or their first century ride. Let them know the different things they can focus on next year to keep themselves on track. Oftentimes, we’ve been in the fitness game so long we forget how our riders think (or don’t). Make some suggestions and ask them to talk to you about it, but reinforce how your approach to training is both intelligent and will lead them to success regardless of their goals.
In addition to getting your riders to think, announcing your plan shows that your indoor cycling class provides value. It is well thought out and establishes YOU as the expert. Otherwise, we become just a timeslot. A place to sweat, hear some music and possibly lose a few pounds. Our classes are so much more.
by Tom Scotto | Oct 16, 2011 | Master Instructor Blog
Yeah, sort of a play on words, but hopefully this article will help you use your recovery times more effectively. I’m going to write a separate article on proper recovery and what is appropriate considering the constraints of indoor cycling. But for now, let’s just assume we all agree that we need recovery and let’s look at how to make it work for you and your class.
Get Them Ready
Recovery times are a great way to explain what is ahead in your class. Take this time to describe how they will approach the next drill, what they should expect for intensity, cadence, etc. and any options they can explore. And take your time saying it. I’ve seen it all to often, where instructors try to explain what the class is going to be doing within the first 15-30 seconds of the song. They sound like auctioneers and often end up fumbling through their words because they know they are rushed and under pressure. Using recovery time to prepare your riders allows one the time to give more complex instructions, be dramatic when necessary and even build a theme or story. Here is an example.
“Ok, while we have a few minutes to recovery, let me tell you what is up ahead. We’ve already prepared the cardio with the surges we just did, now we are going to prepare our legs. Remember, we are working our way to that 21-minute climb at the end of class. You can see it off in the distance. However, before we get there, we are going to wake up our leg muscles with some strength intervals. Each interval will take 30 seconds and give you 30 seconds to recover. Our leg speed will be slower — between 60 and 70 RPM and our resistance high. Our heart rate may not be as high as during the surges, but you will definitely feel a greater emphasis on the legs. If your legs get tired after only a few, skip 1 or 2 before attempting another. We’ll do 6 intervals in all and then get some more recovery before we take on the climb.”
Give it a shot, read the above paragraph slow, with pause and even some voice inflection. It only took about 45-60 seconds. Now once the intervals start, all you have to do as the instructor is encourage and coach them.
Recovery Litmus Test
Recovery is a good time to “test” to see if people are working hard enough, particularly after a more intense effort (RPE of 8+ out of 10). If riders are recovering too quickly after a drill, they may not be pushing themselves enough. It is often not their fault, they just don’t have a way of gauging their intensity. It is often a fight between the mind and the body. The mind says “whoa, this is too hard” and the body says “hey, I’ve got more to give”. The mind usually wins. Here is an example of how I will help my riders reconcile between the two:
“That was a killer attack! Don’t worry, you’ve got 3 minutes to recover before we hit it again. I want to make sure you are getting the most out of each effort which is why we are taking time to recover. However, if you are recovering too quickly, for example in less than a minute, you many not be getting the most out of our workout today. It should take you at least 2 minutes to recovery your breathing to a conversational level. If you are thinking “OK Tom, come on, I’m ready to go” after only 45 seconds to a minute, I need you to turn it up a notch on this next attack. Keep experimenting with your intensity level until it takes you close to 2 minutes to recover. Then you’ll be milking the max benefit from each one.”
Again, you can say the above in 45-60 seconds and even give them some indication as to how long they have been recovering (like a time check). Don’t just leave them hanging. For example “OK, 1 minute has gone by since our attack. How much have you recovered? If you are wearing a heart rate monitor, how much has your heart rate decreased? We’ve got 2 minutes before the next effort.”
The Battle Between Breathing and Instructing
Now many of you know that I’ve been accused of NOT working hard enough when I teach. I’ve had no problem fixing that 🙂 Working too hard as an instructor can also be just as distracting and ineffective. On numerous occasions, I’ve witness instructors working so hard that they couldn’t breath or talk after an effort. They’re trying to give instructions (or whatever they were trying to say) one word every 5-7 seconds amongst heavy breathing. I’ve understood more during poor cell phone connections than I understood from these instructors. Not only are they out of breath between efforts, they continue to push so hard that you still can’t understand them when the next drill starts.
I took this class where the instructor just appeared to grunt the entire time….”Uhh……..Duaaa………Uhh…….Duaa”. I couldn’t understand what they were saying but everyone else seamed to stand and sit with precision. It took me the first minute of each drill to figure out what was going on before I was able to follow somewhat confidently. After class I asked one of the riders how they knew what to do and they said the instructor teaches the same class every week. She assured me that I would get used to it. I don’t think so.
Of course, to use recovery effective, we need to have time to prepare before class to think through what we are going to say. But, it is time well-spent, both from a physiological and emotional perspective. Riders will be more confident and successful in targeting each part of your class and you will be a much more effective instructor, teacher, coach and motivator.
by Tom Scotto | Sep 15, 2011 | Master Instructor Blog
As instructors, we spend a lot of time looking for just the right music. Rhythms that will rock the room and grooves that practically reach into our gut and subconsciously energize our rider’s legs. Do we look for the same dynamic quality in our voices? Let’s face it, we are the vocals — the lead singer during our classes. If you took my challenge last week, you should already have a video of your teaching and can now review with an ear for vocal dynamics. If not, bring a recording device to your next class (most laptops and smartphones have a built-in recorder) and get some vocal samples as you teach. If you can, record the entire class. Here are some things to listen for:
M O N O T O N E
Does your voice change pitch while you teach? No, I don’t mean “crack”. It can make for a long class when the instructor sounds like the pre-recorded voice of a GPS unit or a long-winded auctioneer. Now it is very rare (I hope) that an instructor will remain monotone throughout and entire class. However, some of the places I’ve heard this laid-back, emotion-lacking speak is during times of recovery or when an instructor is describing an all-to common drill. Listen for emotion and energy, and more important, a variety.
One Volume / One Energy Level
Equally as lack-luster is instructing at the same volume and energy level — even if the volume and energy is LOUD and HIGH. It can have the same effect as a sugar rush. The class starts off with a BANG but since the energy is so high, there is no place for it to go. Eventually, riders will tune the instructor out or not emphasize the right parts of the ride because…well…everything is being emphasized. Both the energy and the volume need to be fluid and rise and fall with the intensity and focus of the class (which should also have flow to tit). Listen for how you “vocally” take your riders through drills and hard efforts. Does your volume and energy change? Is there a difference in your vocal dynamics between working efforts and times of recovery?
Got Rhythm?
Now since you are teaching with music, having some rhythm to your phrases and instructions can be a real plus. You don’t have to develop the swagger of a rapper, but maybe somewhere in between Eminem and William Shatner. Regardless of whether you are using instrumental or music with vocals, listen for the rhythm of the lyrics or phrasing of the melody and try to work with it. I’m not talking about actually singing here, but placing your cues and instruction strategically so the music compliments or adds dramatic effect to your words (this may be a future Audio PROfile since I’m probably doing a poor job articulating this in writing). Another example is counting. If you are counting in and out of efforts — try to count on the beat. If you really want to go for the big finish, count down so that you end at the same time as the music. BAM!
Time-Sensitive
This might sound silly, but I believe instructors should be sensitive to the “times” at which they teach. Like in “time of day”. There is very often a big difference in the NEEDED energy level between a coffee-induced 5:30am class and a buzzing 6:30pm class. I’m not saying you should force either class to comply to a pre-determined level of energy and excitement, but rather be sensitive to where your riders are at depending on the time of day. For example, entering the 5:30am class as an uncontrollable ball of energy may be too much (and quite frankly, annoying). You don’t want them to stay in their drunken stupor either, but rather slowly (maybe over a 10-minute period) ease them out as you build on the energy with both your voice and music. On the other hand, I’ve seen instructors make the mistake of squashing the high-energy of a jailbreak evening class. Everyone is chatting and the energy is bouncing off the walls, and then the instructor says “OK quiet down people”. Don’t do THAT! Go with it. Build on it. Join in and commend them for such a spankin vibe. Let them hear in your voice that you are just as excited as they are as your direct their energy into the ride.
The Power Whisper
That’s right. A well-placed whisper can be a powerful thing. It can be the undercurrent that grabs a rider’s emotions during a trance-like rhythm. It can even be a driving motivator during super-intense efforts like the finish of a grueling climb. Give it a try.
Leave Some Space
Quick simply — are we talking too much. Is there space between our coaching and instruction to allow riders to settle in? One of my riders told me that he loves when I leave him alone with a groovin’ rhythm (don’t ask me to try to describe that). I believe him too. During one of the groove-ridden sections of class I’ll look over and there he is in his own world – eyes closed and gently drifting to the pulse of the music. How much space do you leave? How comfortable are you with leaving space? Can you not talk for 15 seconds….30 seconds or even a minute? (I detect a challenge in there somewhere)
Different Ride — Different Vibe
Different types of rides can require a different teaching style and vocal dynamic altogether. If you lead every ride the same, you risk appearing like one of those Hollywood actors that play the same character regardless of the movie (i.e. Bruce Willis, Will Ferrell, Cameron Diaz…). Get into the role! If you are going to get down with some serious training, get your coach hat on. If you’re winding your way up a mountain road, be one of the riders and encourage people to follow you. If you are doing a race day or stage of the Tour de France, do your best Phil Liggett.
Protecting Your Voice
On a serious note, please use a mic and protect your voice. I wrote an entire post on this in the past. Besides keeping your voice healthy, a microphone will often help you indulge or improve the above vocal dynamics. It is no big mystery why instructors who don’t use a mic YELL ALL THE TIME. I’ve not heard one instructor who claims they can teach just fine without a mic (or their room is so small it doesn’t require one), demonstrate the least bit of vocal dynamics. As far as I know, there are no awards for the best “non-mic’d” instructor, so give in and give your class some dynamics.
The Challenge
Can you teach without music? Let’s find out. While you are recording your class, turn off the music for 1 minute, 2 minutes, 3 minutes of whatever you think you can handle. Can you still hold the room captive? Is there still excitement and energy in the air? For the unabridged test, shut off the music during both a time of recovery AND while you coach riders through a tough effort.
Let’s increase the impact of what we say…and don’t say.
by Tom Scotto | Sep 8, 2011 | Master Instructor Blog
Take out the lights, put on some make-up and setup the cameras. You are about to be the star of your next class. Since joining Cycling Fusion, I’ve been thrust into the world of video and spend more time in front of a camera than I like. Between our digital classes, virtual rides, ads and hours filming for our on-demand workshops, I’m not sure how much more of me I can take. OK, I AM having fun, but I’m also learning a ton about my ability to present, teach and coach.
Be Prepared to be Embarrassed
Yup, if are willing to film yourself and watch in an unbiased way, you will notice some “quirky” things about your mannerisms and presentation skills. It can be quite embarrassing. I remember John Macgowan filming a segment on explosive power I did during a 2-day workshop. When I watched it, I could not get over how much I moved around while teaching. I’m not just talking about moving around the room, but rather moving frantically in a 1-foot radius. How did John put it? “He is like a caged lion”. Now don’t get me wrong, there are certain quirks about us that….well…make us…US. They are unique qualities that add flare and style and keep people engaged. Our goal is not to morph ourselves into plastic-looking anchor people, but rather refine our teaching and coaching style for a greater impact.
So What Should We Look For?
Your Form on the Bike
We all want to model good form and technique on the bike, but it is not uncommon to pickup little habits along the way, particularly when dealing with repetitive movement. Last winter I noticed that I was flicking my elbows slightly when riding out of the saddle indoors. I’m not sure where I picked that up from, but can only figure that I was trying to over exaggerate my upper body to illustration side to side movement. I needed to correct that. Are you moving in any way that would not be considered proper on a bike? How does your setup look? Are your seat and handlebars at the right height? How about knee alignment and ankling? If you notice something, don’t be afraid to get a second opinion. Ask another instructor or cyclist what they think of your form and position.
Where are You Looking?
It is interesting to see where our eyes go OR don’t go while we teach. I always thought I made good eye contact while I taught, but found that I only looked at people for a split-second and then would look down repeatedly. Ugh, I hated that and changed it. NOTE: if you are an instructor who is also an athlete, you may find yourself entering that training cave during intense efforts in class. You know the look — it’s the intense, blank stare we tend to get when we are focused and digging deep. It can look cool when we are training on our own or trying to intimidate the competition, but it can appear disconnected if we are leading a class. Try this if you dare: look directly at a person in your class and let them be the first one to break eye contact. Don’t get weird and try to burn a hole in their head — act natural.
How Expressive Are You?
When you instruct, are you animated or are your lips and legs the only things moving on your body? Do you talk with your hands glued to the handlebars or do you gesture and maybe sit up from time to time for emphasis? Do you have any interesting facial expressions, funny ones or none? Try this — turn off the sound while you watch the video, do you have any idea what’s going on? From your movement alone, are you engaging?
Fiddling?
No, not fiddling as in fiddler on the roof, but fiddling on the bike. Are you constantly moving your towel, playing with the resistance knob or lever, “fine-tuning” the stereo (if you can reach it), repositioning the mic, shifting your cue sheet around, flipping your hair or adjusting your shorts (yes, I went there)? I found myself fiddling with stuff when I was nervous or just not as confident as I wanted to be during a certain class or part of the workout. Try to divert your energy toward ways of being expressive. For example, if you find yourself wanting to tweak the volume knob 0.000001 of an inch, instead, convert that energy to reminding riders to focus on their breathing and relaxation.
How Often do You Get On and Off the Bike?
All instructors should have the ability to effectively coach both on the bike and while walking around the room. How often do you get off your bike? Do you get off your bike at all? Should you? If you're getting on and off the bike, why and when? Are you constantly getting off the bike to adjust something in the room or look out the window? Yes, I audited a class where the instructor put their back to the riders and looked out the window while barking unintelligible utterances. Do you get off the bike during hard efforts, during recovery efforts or both? How long do you spend off the bike each time?
How Hard are You Working?
Now most of you know I don’t work nearly as hard as my riders, because I need to coach them. I do not find it the least bit motivating to take a class with an instructor who is so out of breath you can’t understand what they are saying (yes, I’ve seen that too). However, I was called on my “faking” game a number of months ago when a rider said I wasn’t even breaking a sweat. Oops! Ok, I guess I dialed it back way too far. Do you “look” like you are working or are you an armchair instructor? We know our classes are not our time to train, but we need to make sure we are working hard enough to motivate and inspire our riders.
Finally…..A Touchy Subject
Are you in shape? I looked at a video of myself back in late April and was disgusted. I had put on 15+ pounds (or hadn’t lost it from the winter) and looked like the Michelin man trapped in spandex. Oh no, that ain’t happening! I was busy working and traveling and got lazy. It wasn’t that I wasn’t training, but not training the way I knew I needed to. And I was certainly not watching my diet. I was just watching food disappear. I think I’ve said enough on this issue.
If You Dare
If you interested and are willing to send me your video (or give me access to it on YouTube or something), I will review the first 3 videos I receive using the above criteria (all of it). How bold are you?
OK, get out your video camera or cell phone and smile. How willing are you to be the best you can? We’ll see….literally.
by Tom Scotto | Aug 31, 2011 | Master Instructor Blog
(A PEP TALK — because we all need some empowerment from time to time)
Although I thought I would be preaching to the choir on this topic, I believe we need to stay inspired as much as anyone. We are the ones using all of our energies to change the face of indoor cycling. We want to change the image of indoor cycling from a fad, not based on training science nor cycling, into a well-respected and fun way of obtaining real fitness — fitness that can be taken on the road (sorry, just had to throw in the ol’ Stage5 Cycling tagline).
Let’s gleam some insight from…well…cycling. Since the (chain-driven) bike was invented and the first documented bike race in the late 1800’s, the sport has continued to evolve and has taken many shapes to fit into our lives. The first Tour de France was held 18 years after the bike’s invention and has continued to thrive and grow every year. More and more bike manufacturers have come on the scene creating bikes for every style of riding from recreational to BMX to triathlon to mountain to road. Advances in bike technology have escalated in the last 20 years with new designs, materials, computers and power meters. Considering the momentum and excitement around cycling, this trend will continue with no end in sight.
I know we all LOVE indoor cycling, but let’s take an honest look at our industry. Indoor cycling is roughly 20 years old and compared to the outdoor cycling industry, has not advanced at the same rate. The bikes haven’t changed much, with still only a few manufacturers and less than a handful that have incorporated technology. Now this next “opinion” may be hard to believe or except because those of you reading this are the exception and the ones who still draw large groups of people to your classes. However, from what I’ve seen, this is not the case industry-wide. I’ve gotten to travel a bit teaching cycling workshops and clinics over the last 8 years and have seen the popularity of indoor cycling decrease. Classes that used to be almost impossible to get into are now seeing only half of the bikes being filled on a regular basis. I’ve noticed the size of the cycling studios themselves getting smaller. Tom, this is depressing. Please stop before I cancel my gym membership, delete my cycling music and put my indoor bike on the curb. Don’t panic – we are on the cusp of a revolution! Revolutions don’t start because someone gets mildly irritated. They also don’t start because we “wish” things would be different. Revolutions start because we have a conviction that “Things MUST Change in order to SURVIVE!”
People aren’t motivated to ride bikes outside because the equipment is cool. The Tour de France isn’t a mob scene every year because people come to see the latest equipment and technology. No, it is about the fun and adventure as we explore both the outside world and our physical ability and limits from the seat of a bike — a bike we control. OK Tom, bring it home. Where are you going with this?
If we want indoor cycling to be more than just a fad or a modality of fitness in our clubs, we need to Make it REAL to Make it LAST. Think about this: who is the hardest group of people to get into an indoor cycling class? The answer: CYCLISTS. What da?!?! Holy……! How can that be? They are blood of our blood. Our kindred spirits. Why? Because outdoor cyclists still view indoor cycling as non-cycling movements taught by people who know little about training and don’t ride outdoors. Remember, I’m not taking about you. Regardless of who is to blame, this is our profession and passion and we must start and fuel the revolution if we want to save it.
My motto “Real Cycling. Real Training. Real Life.”
Take your riders beyond the walls of the indoor studio. Introduce real training concepts in every class. Provide real challenges and goals. If you’re not an outdoor rider, change that today. Buy a bike, dust off a bike or borrow a bike and get out on the road and bring your experience and adventure back to your class. Then, get out and ride with your people. They’ll talk about it. They’ll tell their friends. You will be their hero, motivator and coach. And it will be FUN because, when I ride outside, I’m having fun. So if you aren’t having fun riding indoors — it ain’t really cycling. Then it will cease to be called “Indoor Cycling” but rather “Cycling Indoors”. Our brothers and sisters out on the roads and trails will flock to the clubs. Our industry will be a fad no more. We will have saved it. This is why I joined Stage5 Cycling with Cycling Fusion. To build a bigger and stronger army. To start a revolution! So do what YOU need to do. Make it Real. Make it Last. Make it Happen.
Ok, can someone get me a glass of water?
