by Tom Scotto | Aug 5, 2017 | Master Instructor Blog
With the increase of those interested in getting a healthy start to 2012, more and more people are joining health clubs and attending indoor cycling classes. This is great! It provides a perfect opportunity to foster good technique and skills as these new members acclimate to our classes. One topic I have found myself addressing more than usual lately is proper footwear.
Multi-Purpose?
It is definitely a delicate balance at times as we try to encourage new or beginner riders to regularly return to class while guiding them toward good clothing and equipment choices. The more prominent issue lately is people riding with running shoes. I totally understand their mindset and appreciate their determination. They are starting this new exercise routine, which may incorporate running, weight training and cycling. Without understanding the nature of cycling, it would seem logical to just purchase a pair of running shoes and kill 3 birds with one stone (a terrible expression). As we know, this approach is not ideal when cycling is concerned.
Protect the Feet
As many of us know, the forces applied to the feet during an indoor cycling class can be great. These forces can be created by both resistance and speed alike. Simply put, if someone is wearing a running shoe, which is probably one of the worst options (besides those barefoot running shoes and Vibrams), the sole will flex placing stress on the feet. Under heavy resistance, a shoe with a soft sole will bend over the pedal, straining the intrinsic muscles of the foot plus ligaments, tendons and joints. In a similar fashion, high speeds can encourage riders to dorsiflex (angle their foot and toes upward) in order to stabilize the pedal. This exaggerated (and unnecessary) dorsiflexion can stress the extensors on the top of the foot and lower leg. To protect the feet from injury (and fatigue) from these strenuous forces, cycling shoes were created with stiff soles.
You Don’t Even Need Cleats
It can be very intimidating to learn all there is to know about the different types of cycling shoes, cleats, pedals, etc. Even though to us it appears very simple, to a person new to exercising in general, this can be overwhelming. We toss out terms like “SPD pedals” and “clipless”. Just think how confusing that can be…you “clip” into your “clipless” pedals. I try to put new riders at ease and tell them the most important reason to purchase a cycling shoe is to protect the feet. So I will often encourage the seemingly overwhelmed person to just by the shoes WITHOUT the cleats. I’ll of course educate them on the benefits of having a cycling shoe designed for walking when off the bike and write down “SPD” for them as they venture to the wilds of the local bike shop (where a techy geek with too much knowledge and not enough education may lurk in the darkness). Once they wrap their minds around the shoes and experience the vast difference, we take the next step toward cleats.
Bring on the Power and Performance
The rigidity of the soles on cycling shoes provides a more stable platform for delivering force to the pedals. Remember the foot is a “lever” and both the ankle and attachment to the crank arm (pedal axle) are the fulcrums. If the sole of the shoe is not firm, the power being delivered to the pedals will be affected.
In addition, without proper support or a firm platform, the muscles of the feet can fatigue. This muscle fatigue can lead to burning, pain and/or injury.
SPECIAL NOTE: If your cycling shoes are more than 3 years old, consider getting a new pair. Over time (considering the amount of use), the upper part of the shoe can stretch and the sole of the shoe can develop small, often unseen, cracks in the plastic, or breaks in the fibers (carbon soles). As the shoe loses its rigidity, its ability to support the foot and transfer power to the pedals diminishes.
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Whether it is spurring on the newcomer or persuading the veteran rider, help them understand the safety and performance benefits of using proper cycling shoes. If all else fails, convince them to at least switch to a tennis or basketball sneaker, which provide far more support than running shoes.
Originally posted 2012-01-26 17:14:35.
by John | Aug 4, 2017 | Class DVDS & Videos, Instructor Training
Last weekend Amy and I were in a Spinning class at a Life Time Fitness in Scottsdale. The instructor's playlist was a series of YouTube videos she played off her iPhone. The class was very cool… and all I could think about was how much my class would love this…
Is this legal?
I've been looking online and I'm reading a number of different opinions that go either way.
What's your take on this?
Originally posted 2011-03-03 19:08:14.
by John | Aug 2, 2017 | Instructor Training, Your Fitness Business
And a cinema at night.
Why is it some crazy ideas don't sound so crazy, once somebody is actually doing it?
For example; who would have thought holding Indoor Cycling classes in a movie theater would be a good idea?
He considered turning it into a recreation center, or a ropes course. But instead, he decided to follow the trend set by Flywheel and SoulCycle, two indoor cycling businesses that regularly sell out classes on summer weekends in nearby East Hampton and add a spin studio to his auditorium. At a cost of around $35,000, Mr. Rutkowski, opened up a few rows of seats, bought a sound and lighting system and 25 spin bikes and did a little cosmetic construction, mostly on his own.
“Now it looks like an orchestra pit,” Mr. Rutkowski said. Bikes are covered during movie screenings.
To make the transition, Mr. Rutkowski hired a consultant named Bill Pryor, who opened Spynergy studios in his hometown of Wellesley, Mass., and outside Chicago, in January 2005. Mr. Pryor said he has helped independent entrepreneurs on over 200 business plans in the last 2½ years. On average, he charges $4,000 per client; up to $10,000 if he is helping them from the ground up.
“A lot of studios are adding video to their classes,” said Mr. Pryor, who previously worked in the tradeshow industry. “But I've never seen anything like David's done.”
Bill Pryor is a long time friend and contributor here at ICI/PRO. Back in 2010 I interviewed Bill about the potential of starting an Indoor Cycling Studio and we are aware of dozens of new studio startups who found their initial inspiration from this Podcast.
After the expense of outfitting a room full of Indoor Cycling bikes, the cost of leasing the actual space for the studio is the biggest expense. And that's if you can find a suitable place to rent. Loud music is a part of any class and many stripmall neighbors aren't super excited to listen to hear Armin Van Buuren blasting at 95dBs during your 9:30 am class.
Movie theatres play loud soundtracks/music everyday. They have a bunch of parking (another big concern) and most importantly, they have holes in their schedules when they aren't showing movies. Virtual cycling classes using videos are all the rage for Indoor Cycling classes and movie theatres already have a big screen 🙂
Sounds like this could be a match made in Hollywood!
The owner of the private movie house in your town probably knows nothing about Indoor Cycling. But I'll bet they know their cash flow and may be open to a conversation where you bring some additional $$$ into her/his business.
Originally posted 2013-07-14 17:13:02.
by Tom Scotto | Jul 31, 2017 | Master Instructor Blog
As we approach the colder months (for many of us anyway), instructors and riders alike are searching for new ways to train indoors to maintain their fitness and keep from going insane. Over the last 10 years I’ve delivered various flavors of winter training programs as an independent indoor cycling instructor, as Stage5 Cycling and now through Cycling Fusion. Just as there are more than one type of rider and numerous demographics in fitness, there is more than one way to present a winter training program. I’m going to share some tips that I believe make these programs attractive and valuable.
First, What is a Indoor Cycling Winter Training Program?
A winter training program usually consists of weekly indoor training sessions over the course of a number of weeks or months. I’ve seen programs as short as 6 weeks and as long as 16 weeks. In addition to a fun group environment, they provide both accountability and training structure for riders trying to build and maintain their fitness over the winter (off-season) months of the year. The number of participants can range from 6 to 30+, with some offering multiple sessions per week, each from 1 to 4 hours in length. Some winter training programs can start as early as December and others may continue into April. What drives all these decisions and options? Well…..it depends.
Why Should You Consider a Winter Training Program at Your Club?
Before I go on a rampage about bringing the outdoor cycling community into your club, they are not the only group of people that may like or benefit from this type of training. Remember, the overall goal is accountability and training structure. Winter training programs can also appeal to the non-cyclist / fitness-only crowd who are looking for something different or another way to workout in a group with a purpose. Furthermore, other sports such as soccer, lacrosse, football and tennis (to name a few) have used indoor cycling as a great cross-training activity to provide their pre-season aerobic conditioning. But the bottom-line is…. Show Me the $$Money$$!
- Health Clubs Want More Members ($)
- Instructors Want to Make More Money ($$)
- Cycling Coaches want more Clients ($$$)
These programs are not free, but are offered at an additional cost to members (and non-members). The instructor gets a cut of the money which is usually a percentage of the revenue or a fixed amount per participant. The club will often use this as a way to attract non-members (who usually pay a higher price than members). It is a great opportunity for the club to offer temporary memberships or special promotional deals. If you are a coach, what better way is there to introduce yourself to a group of potential clients? Each weekly session provides a captive audience of riders, and if you do your job of leading the winter training well, it is not uncommon to convert a few of the participants to personal coaching clients.
SUGGESTION: Break down the price of the winter training program by week or session. For example, if you are charging $200.00 per rider for an 8-week session, show that this is only $25 per week. This will allow them to immediately see the value as they compare the weekly cost (apples to apples) to other services in the club like personal training, which are often priced much higher per session.
Choose Your Audience
Before you bring your master plan to the club’s fitness director, do your homework. First decide who your target audience is. Eh..cyclists, right? Maybe not. Consider who takes your indoor classes. Announce that you are thinking about holding a winter training program at the club and want to know who would be interested. Don’t just take note of how many people raise their hands but WHO raised their hand. A more formal way to present the idea is to make up a quick survey which asks a few questions:
- Would you be interested in an “X”-Week Winter Training Program (circle Yes or No)?
- Which Days are Best (circle Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and/or Sunday)?
- What Times are Best (circle Morning, Lunch and/or Evening)?
- What is Your Goal (circle Weight Loss, General Fitness, Charity Ride, Century Ride, Cycling Vacation and/or Competition)?
Keep it short and sweet and just have them circle or check things. The less they have to write, the greater your chance of getting a real response. The results of the survey will provide a good pulse on what structure may be best and indicate potential interest levels and goals.
SIDENOTE: Be true to yourself. Don’t try to be someone you are not. I’ve seen some disastrous programs where participants we disgruntled because the instructor targeted those interested in “Performance” but knew little about coaching or competitive cycling. Many of the participants demanded their money back and the program (and future programs) got a bad rap. Use your strengths and target those you are most able to help, and you are on the road to success.
Create a REAL Training Plan
Regardless of whether you are working with people interested in weight-loss or competitive athletes, design a weekly training plan that is progressive and adheres to a periodized model. Remember, many riders will begin the program deconditioned with a goal of building fitness over time. The plan needs to consider the goal of the program and provide progressive steps to deliver the necessary skills, training intensity and training volume. This is not about putting together 6 to 12 random classes, but rather creating a smart approach to training. This plan is also part of your marketing materials. When you advertise the program, list the focus of each week on your promotional materials and people will immediately see the value and benefit they will receive. Sign Me Up!
Get Measurable Results and Track Progress
The best way to show that a program works is to prove it. Both as Stage5 Cycling and Cycling Fusion, we provided metabolic testing and/or power testing before AND after the program. Not only is this an additional revenue opportunity, but it will show where a rider started and how much progress they have made as a result of your great instruction and coaching. If you don’t have access to metabolic testing equipment, try to find someone who does and see if they will give you a deal. They should, because (1) you are giving them a group of people, (2) they can setup a day (or event) when everyone can be tested together, (3) includes built-in repeat business and (4) provides good exposure to a health club with LOTS of potential clients.
I also recommend providing a way for each rider to record and track their progress. This could be a simple paper training log where one can write down their daily training time (volume), the specific training intensities they worked at, how many calories they burned, and improvements in leg speed and power. There are also a number of online training logs and journals that can make keeping track of this information easier. Some online systems can even pull your rider’s training information directly from their heart rate monitors, greatly reducing the amount of time needed to manually enter and calculate numbers.
Don’t shrug this off as a “would be nice to have”. There is tremendous value in being able to see a rider’s progress or lack there of. The purpose is not to harass your people each week like a drill instructor, but to help them be successful. If you are not aware of a struggle one of your riders is having, you can’t help them. In the end, they will have failed to receive the benefit from the program — which is not good for the rider and not good for business. Plus, many people don’t see a trend unless it is written down or displayed in front of them. Keep them honest and keep them accountable to the goals THEY said they wanted to achieve.
Don’t Forget the Basics
When you begin your program, don’t just jump right into training on day one. Depending on the background and experience of your participants, it may be very important to ensure everyone is setup correctly on their bike. I would make it “mandatory”. During the first session, I usually give them a very easy drill to accomplish (which doesn’t require a lot of cueing) while I move from rider to rider to check and record their setup and notes on their form. This is a good time to make specific recommendations on proper cycling clothing and shoes. The more you set your riders up for success in the beginning the more successful the program will be.
More Sales $$
In almost all winter training scenarios, I recommend participants have or purchase a heart rate monitor. Yet another training tool to ensure they are getting the most (and the right amount) from each session. This is a great opportunity to collaborate with your health club’s shop or store (if you have one). Many of the clubs I teach at have a pro shop or store where members can purchase (branded) merchandise such as water bottles, workout clothing and accessories. Many club shops may already carry heart rate monitors that you can recommend to your riders. If not, talk to the shop manager and let them know what you are doing. They may see the business opportunity and work with you. The more of the club’s services you can get involved in your program, the greater the perceived value and visibility.
Bring In A Guest Instructor, Coach or Athlete
Everyone loves a special guest. Is there a local coach or athlete that is interested in giving a talk or leading a training ride for your class? Don’t be shy, because these coaches and athletes often are not and “love” the spotlight. It is worth paying a celebrity for a day to boost the exposure and “coolness” of your program. Keep in mind that your guest coach or athlete will also pass the word around their circles of influence, validating your program and attracting more people.
Provide Training Resources
You should expect your riders to train between your weekly sessions as part of their commitment to the program. In addition to stating the expectation, provide training resources and options. These could include suggested training videos they can use at home, other recommended classes they could take at the club, and cross-training options such as yoga, pilates and strength training. This can be yet another way to get more of your club, or additional clubs, to participate in the program. For example, I spoke to a yoga instructor at a local studio that loved the idea of working together and created a “Yoga for Cyclists” partner program. People paid extra for these yoga sessions (winter training participants received a discount), she attracted cyclists to her studio and it was a great compliment to our program. We even got a couple of members from her studio to register for our program — spreading the love!
There is a lot to consider and a good amount of work involved to pull it off, but the rewards are great if you take the time to build it right.
Also, keep a look out for Gene Nacey's upcoming ICI/Pro podcast Sunday about developing a multi-week training program.
Originally posted 2011-11-03 19:28:14.
by John | Jul 30, 2017 | Instructor Training
ICI/PRO Member discounts
- SINGLE SESSION: 10%
- DAY PASS: 15%
- FULL CONFERENCE: 25%.
Visit the ICI/PRO Member Discounts page under the “Resources” tab above or use this link.
We apologize for adding these discounts late 🙁 If you registered before the discounts were available Cycling Fusion will credit/refund any difference. Please respond to the confirmation email you received when you registered to request your credit.
We are really excited to be able to offer these live broadcasts this year. One question we have been getting is: Does watching the session qualify for CEC's?
Unfortunately no. Offering “Digital Classes” that are approved by ACE (AFAA doesn't approve any outside digital education) requires a completely separate application + 60 days for it to be approved. We may decide to apply for CECs in the future, but for now viewing the session is only for your education and entertainment 🙂
Originally posted 2011-09-24 11:20:35.
