by John | Oct 24, 2017 | Instructor Tech Help, Instructor Training, KEEPING IT FUN, Your Fitness Business

Wahoo BLE & ANT+ cadence sensor easily attaches to either crank arm and doesn't require any magnet or second sensor.
We talk a lot about the new Indoor Cycles with consoles that display a rider's performance data; Power /watts, RPM, distance, calories. Training with Power is fabulous if your club or studio as invested bikes recently. It's even more fabulous when all of that data is connected to a display training system like what's offered from Performance IQ or Spivi. Either system really adds to the fun factor, while delivering true performance data directly into each participant's email box – an awesome convergence of Keeping It Fun & Indoor Cycling 2.0 🙂
But is there an option to bringing big screen display training to your club or studio using conventional Indoor Cycles?
Absolutely and around 90% of the investment you'll make today will carry over to when you do finally upgrade to Power bikes – assuming you do of course.
My assumption is based on the fact that if you are riding a conventional Indoor Cycle, with no computer/console, there's a good chance you're on Star Trac Spinner® NXT's and Spinner® Pro's. Star Trac owned the market for indoor cycles back in the 2000's and sold thousands of both models. To my knowledge, back then nearly all of the Big Box clubs were riding Star Trac's – the one exception being LA Fitness.
So if your NXT's or Pro's are in relatively good nick and you would like to add technology so everyone knows how fast they're pedalling, you have a couple of options.
NOTE: I haven't seen a studio adapt a bicycle computer successfully and don't recommend wasting your time trying.
The most common solution is to install a Spinning® computer. These consoles will display cadence, distance (wildly inaccurate) time and HR if you're wearing an analog HR strap. A few words of caution:
- The Spinning computer has no option for connection (BLE or ANT+) to a display training system = they won't connect with Performance IQ or Spivi.
- These computers are designed to fit multiple models of Spinners®. There is a setting (you use a magnet to get into the option screen) you need to make to adjust the computer to your model of bike – to have RPM displayed correctly.
- They're pricey at $167.00 each and I'm not aware of any bulk discounts.
The alternative for studios not ready to replace their bikes, but do want to begin offering performance metrics (even RPM & HR can make a huge impression on clients) and possibly a bike reservation system, I recommend the new Wahoo RPM cadence sensor.
The $39.99 Wahoo sensor is about the size of a quarter and attaches easily to one of the crank arms. That's it. There's no second
magnet or parts needed. The package comes with a number of attachment methods – I'm showing it simply stuck on using some incredibly sticky double sided tape.
Battery life (replaceable coin cell) is supposed to be a year or more with it's auto-on feature. The sensor transmits in both BLE and ANT+ with great range so you could have a large studio with 40 or more NXT's wirelessly connected to Performance IQ or Spivi. Let the fun begin 🙂
The other option would be for participants to bring in their personal portable device; iPhone, iPad or Android phone. There are multiple Apps that will receive the sensor's BLE signal (all phones have BLE) and the free Wahoo Fitness App would be my choice. It's super easy to use and paring is very intuitive.
Yes this sensor will work with the Spinning App – only after you purchase additional sensor options.

Wahoo Fitness App showing RPM and Heart Rate
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by John | Oct 23, 2017 | Best Practices, Class Work-Sets, Instructor Training, KEEPING IT FUN, Master Instructor Blog, Training With Power

Here's the profile I used a while ago in our Performance Cycle FTP assessment.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
1/25 75 min FTP Class
Klangstrahler Projekt — Extremely Well
At 10:47 Extremely Well is a perfect warm up song. Plenty of quiet early to give you time to announce the class format – followed by a number unique changes that you can use as a personal cues to initiate a change in intensity.
The Cars — Just What I Needed
Time for some openers – everyone knows this song, so load up the resistance @ 62 RPM and have them surge along to different segments. The objective is to have everyone up to threshold once of twice before the last 30 secs that is use as a short recovery.
ZZ Top — La Grange
Let's find your Best Effort! Have everyone find the 80RPM cadence and then add gears during the 30 sec intro. I start the timed three minute Best Effort at the intensity change in the song at 0:34. Stage button and then encourage everyone by asking; “is this really you… at your best? [This is also a great time to be off the bike, working the room.]
The Kooks — Junk of the Heart (Happy)
This happy go lucky track is a fun reset/recovery. No purpose here, just fun 🙂
Moby — Extreme Ways (Bourne's Ultimatum)
We're getting serious now! I use this 100RPMish track to have riders dial in and observe JRAP/Base Watts. Find the cadence and then gradually add load until you feel your HR begin to creep above VT1 (just above chatty) and then recover slightly. I have them repeat this a number of times, always observing the connection between RPE/HR & the watts they're maintaining.
20 Minute Assessment
I remind everyone how they've found two numbers already, now well find the third that will really validate the others. This 20 minute assessment should flow smoothly from the earlier base watts we were in during Extreme Ways.
Black Sabbath – Planet Caravan Remix download this remix to have for this playlist. Right Click > Save As
Planet Caravan is slightly slower @ 94RPM. Establish this cadence and find the watts that you feel will be your Best Effort over twenty minutes. This # will of course be somewhere between the Base watts and the three minute Best Effort.
Ted Nugent — Stranglehold
Slower at 75RPM – request the necessary changes, while staying locked into your average. We've moved more of the work to our legs = breathing will become slightly easier.
Golden Earring — Radar Love
Back to 100RPM to give our legs a break.
The Kooks — Ooh La – another fun reset & recovery
Klangstrahler Projekt — Take A Breath and Safri Duo — Snakefood – 13 minutes of steady JRAP/Base watts (they should all know exactly where to go by now) and I just let them ride – cuing occasional out of the saddle time.
America — Sandman – 5 Minute Best Effort – or – additional JRAP/Base work if they already appear cooked 🙁
This 80 RPM live track has an awesome lead in you can use for a one minute recovery. Have everyone dial in the wattage of their choice and cue your start at the 1:10 [you'll hear it] for this last 5 minutes of hell!
[/wlm_private]
Recover and Cool Down
Selah Sue — This World
Passenger — Let Her Go
Lana Del Rey — West Coast – Rob Orton Mix
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by Joey Stabile | Oct 20, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
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by Joey Stabile | Oct 19, 2017 | Best Practices, Instructor Training, Music
Welcome to week six of Music to Mention. This week's music to mention is one of my favorite songs for muscular endurance work: Pump It by The Black Eyed Peas. Muscular endurance is always a challenge for the instructor as there are 3-4 minute sections of the ride, some back to back, where the rider is in the saddle and maintaining a specific cadence and exertion level to achieve the development of muscular endurance. While this is understood by the cyclists in your group, the average fitness person that is looking for as much entertainment as workout they may find this work boring. That is where we step forward as instructors and use this time to educate our riders, work on form and allow them to listen to and enjoy the music. Have fun with this and use the longer sections to connect with your class and educate them on training.
There is no real timing for this song as the entire piece falls into a 75-80 (actual is 78) cadence. This is great work that pushes to cells to make adaptations such as increasing mitochondria and increasing enzime availability to burn fat for fuel, so have your riders go hard. I usually cue this as the highest gear they can maintain at 78 rpm or “Hard, but sustainable.” In order for them to get the fitness gains from muscular endurance work, they need to be in HeartZones of High Zone Three to High Zone Four.
Pump It by The Black Eyed Peas:

Apple Music

Spotify
Have fun with this song and enjoy your ride.
Ride Hard, Ride Well and Ride Often……Joey
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by John | Oct 18, 2017 | Instructor Training, Thin Slicing Your Class

We all experience this. You run into an old friend unexpectedly and greet them.
Their response includes something that you react to. It may have lasted only a fraction of a second. A raised eyebrow, indifferent smile, strange look, a shift in body language, the choice of a specific word… or the way it was said.
What ever it was, that tiny moment in time effected you in a way that has you thinking; is something wrong? Are you OK? Do you know a secret about me? You've forgotten my name!
Best selling author Malcolm Gladwell describes these micro events as Thin Slicing in his fascinating book; Blink: The Power of Thinking Without Thinking
From the Wikipedia page for Blink
The author describes the main subject of his book as “thin-slicing”: our ability to gauge what is really important from a very narrow period of experience. In other words, this is an idea that spontaneous decisions are often as good as–or even better than–carefully planned and considered ones. Gladwell draws on examples from science, advertising, sales, medicine, and popular music to reinforce his ideas. Gladwell also uses many examples of regular people's experiences with “thin-slicing.”
Gladwell explains how an expert's ability to “thin slice” can be corrupted by their likes and dislikes, prejudices and stereotypes (even unconscious ones), and how they can be overloaded by too much information. Two particular forms of unconscious bias Gladwell discusses are Implicit Association Tests and psychological priming. Gladwell also tells us about our instinctive ability to mind read, which is how we can get to know what emotions a person is feeling just by looking at his or her face.
We do that by “thin-slicing,” using limited information to come to our conclusion. In what Gladwell contends is an age of information overload, he finds that experts often make better decisions with snap judgments than they do with volumes of analysis.
While reading Blink, I was struck by how people (yes they're experts on what they personally like/dislike) could be “Thin Slicing” our classes – and how they feel is based on just one little thing you do:
- “I loved/hated the music” I love that she plays that new Pitbull song!
- “She teaches a great class” Her smile makes me feel welcome/attractive/like I belong…
- “It was boring” he looks like he's rather be somewhere else.
- “He's awesome” he's the one Instructor here that remembers my name.
Slicing up your class into little pieces
There are 3600 seconds – in a 60 minute class. With 20 participants (who experience each of those seconds differently) your class could be Thin Sliced ~ 72,000 times or more. Yikes!
Now It would be ridiculous of me to suggest that you need to focus on that level. So how about just a few?
Let's start with this; how do you describe the people in your classes?
- Students?
- Members?
- Riders?
- Participants?
How about Pushers?
I was trading emails yesterday with Patty Kuhles who owns PUSH Cycle Studio in Prescott, AZ. Patty told me that they call their participants Pushers – which to me is a fantastic title to use as it connects everyone to her studio. I can hear one of their customers talking to a friend; “I'm a Pusher at PUSH Cycle Studio.” Kind of endearing, don't you think?
Let's go TEAM!
Brent Goodermont is an Instructor with Life Time Fitness. I took his class last month and was very impressed with how he referred to us as a TEAM.
- It's time to really work now TEAM!
- You need to keep up with the rest of the TEAM!
- OK TEAM, you've earned this recovery 🙂
Now imagine that you ran into either Patty or Brent at the mall and they introduce you to a friend they're shopping with as…
- This is [wlm_firstname], one of my Students…
- This is [wlm_firstname], one of our Members…
- This is [wlm_firstname], a Rider at our club..
- This is [wlm_firstname], one of my Participants…
- This is [wlm_firstname], one of our awesome Pushers…
- This is [wlm_firstname], who's on our TEAM…
What would your preference be?
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by Amy Macgowan | Oct 17, 2017 | Instructor Training, PRO/STYLE
Based on all the great comments we're getting, it looks like many of us like to wear a bit of eye make up when we teach. Last week was all about mascara. This week we'll look at eyeliner- how to best wear it, and good liners that have staying power.
I often get asked, “Should I wear eyeliner on the top or on the bottom?” My answer is: both.

Although dramatic, lining the bottom of our eye all the way back to center can minimize the look of our eyes.
Having said that, care should be taken not to minimize the look of our eyes by lining the bottom completely back into the corner. (See side picture).
A more natural, eye opening option, is to line the entire top of our eye, and the lower eye half -way to the middle of our iris. (See picture below).
Black liner is of course the most dramatic, and least forgiving, color. Brown, bronze and gray are softer and more natural. A smudged pencil also gives a more natural look, gel liners the next step towards drama, with liquid liners being the most dramatic, but not necessarily the most long wearing.
Before gel liners came into being, I found liquid liners to be the best long wearing option. Since experiencing the gels, I've noticed liquids disappear a bit in comparison.
Gel and liquid liners are the most ‘age friendly' because we don't need to hold, or tug our lid in order to apply them well. Liquid liners, with a felt tip vs. a brush, are also user friendly and quite easy to apply.
If you're new to using liquid liner, an easy application method is to apply mascara first. Let your mascara dry. It gives a hard line to draw liner on. Looking down into a hand mirror, rather than directly into a wall mirror, will also make liquid application easier.
Kohl type pencils are great for smudging and creating a smokey eye, but aren't typically very long wearing due to their soft nature. Many liner pencils do come in waterproof formulas, but I've often found them to be quite hard to apply and I hate tugging at my eye area in order to get the hard pencil to go on properly.

This is a great example of liner in the water line (black on top, white on the bottom) and also using liner to open eyes by partially lining on the bottom.
Lining the ‘water line' (the eye membrane, or inside line of our eyelid) can lead to a very natural look (when used alone), or extra dramatic look (when paired with regular lining techniques). I find my eyes get quite irritated when I do it, and wonder about the sanitary nature of sticking eyeliners literally in our eye membrane???? At least with a gel liner and brush, we can wash the brush each time to keep things sanitary.
If your liner tends to transfer to your eyelid, in addition to using a long wearing liner, often a waterproof eyeshadow base can help. Oily eyelids are common and can be a culprit in eyeliner coming off long before we want it to. A couple shadow bases I've tried and like are: Stila Prime Pot ($20)- comes in two colors Caramel and Taffy, Tarte Clean Slate 360 Creaseless 12 Hour Smoothing Eye Primer ($19) and Elizabeth Arden Eye Fix Primer ($21.50).
A great ‘beginner' liquid liner is Lancome's Artliner in Ice Black ($30). The applicator is a felt tip (no stray brushes to worry about) and the Ice Black color is more like a translucent steel gray, so it's very forgiving as we're learning to apply it. I also like this color because it's much softer than black, brown and regular gray. The artliner's wear quite well, but come off easily with facial cleanser and water. I don't find I need make up remover to get them off. Although a bit pricey, they last 6-9 months with everyday use. (Be sure to shake well before use.)
*Lancome recently introduced Artliner 24H, which I don't like at all. It seems to have a vinyl component that looks fake and worse yet, pulled my lashes out when I tried to remove it at the end of the day. Travesty!
The first gel liner I used was Lancome's Liner Design Long Wearing Calligraphy Gel Eyeliner ($24.50). I got a black one free because I was still working for them at the time. I liked it so much I bought an additional 5 colors! The Dual ended Liner and Smudger Brush #24 ($20) unfortunately does not come with the liner.
Other liners I've tried:
Tarte Amazonian Clay Waterproof Liner with Double Ended Brush ($24) is soft and easy to use and wears until you take it off. (I do need to use a make up remover. If I just use my cleanser, I have residual, which is a small price to pay for all-day wear IMHO). I also like the brush and love that it's included in the price. It comes in brown, black, indigo, bronze, plum and green. If you like a very soft look, the bronze is lovely. Tarte products have no parabens, mineral oil, phthalates, triclosan, sodium laurel sulfate, or gluten, so maybe popping this in our water line wouldn't be so horrible….I might try it.
Maybelline Eye Studio Lasting Drama Gel Eyeliner ($9.99) doesn't last quite as well for me as Tarte or Lancome, but the price point is great. It comes in Blackest Black, Brown, Charcoal and Eggplant. It also comes with a brush, although I like the Tarte brush much better and use that one all the time.
I know there are many great liners out there (and many not-so-great ones!) Time, money and the length of this post :), prevent me from writing about more, and trying most of the others. Please let us know what you've tried and liked, or tried and not liked.
Thanks, everyone, for your feedback on mascara!
Please comment, or reach out to me: amyjo@groupfitnessradio.com
*I don't receive compensation for writing PRO/STYLE, other than an occasional unsolicited piece of ‘advice' from John Macgowan, founder of ICI/PRO, my skydiving buddy and husband of 25 years. If I ever get something like product, or real cash money, I'll happily disclose that fact.
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