I had promised Amy I would take her skydiving for our 25th anniversary. Last week the clouds were too low, preventing our jump. Today was completely clear – although a bit cold at 41°, which added to the crispness of the activity.
If you've had the itch to jump out of an airplane, I highly recommend it 🙂
Even after sitting and watching a video where they told us about a twenty times how we were going to die, Amy and I looked at each other, decided that what we were about to do was completely crazy… we signed our rights to sue away and we were off into the wild blue yonder!
Over the last few weeks, I’ve noticed a number of riders in my classes that were setup incorrectly on their bikes. I found this odd only because these riders had been positioned correctly on their bikes a few weeks earlier. What happened?
I talked to 3 of the riders. Two of them said that another instructor told them that they were too far away from the handlebars and then proceeded to move their seats forward. The third rider told an instructor that she wanted to be in a more aero or aggressive position on the bike so the instructor moved her seat back.
STOP! DON’T TOUCH THAT DRIVETRAIN!
TERMINOLOGY: It is common to refer to the settings related to the seat (height, fore-aft and saddle tilt) as the “drivetrain”. The handlebars, including height and fore-aft are often referred to as the “cockpit”.
NEVER!
NEVER change the drivetrain to compensate for the cockpit! NEVER! Those that know me are probably reading this in shock. Not because they didn’t know this, but because I used the word “never”. Those of us that coach and present on scientific and medical topics avoid words like “never” and instead use words or phrases like “in many cases, it is often found, some instances, etc.” We use less definitive words not because we are unsure, but because we understand that science changes with research and we also respect the immense complexity of the human body. However, in this case, the word is definitively NEVER.
Without going into a 4-hour rant on biomechanics, here are 3 reasons why we should never compromise the drivetrain to compensate for upper body position:
(1) Our feet are “fixed” to the pedals and any change to the hip, knee and ankle position will greatly impact the angles and articulation of the joints. On the other hand (literally), our hands can move, shift and adjust with minimal impact to our mechanics.
(2) Our legs are in motion (mechanically) and our upper bodies, including our hands and arms, are not. Even a slight change in saddle position can have and exponential impact because of the thousands of rotations our legs will experience during a single class.
(3) The legs are manipulating mechanical forces. Not only are they applying forces to propel the bike (figuratively), they are resisting and controlling the momentum of the bikes weighed flywheel. Making changes to the seat height or fore-aft position will alter the angles of the legs while they are under force and “may” place the joints and surrounding muscles at risk.
So What Can We Do?
As always, it depends. It depends on the bike and which options are available. It also depends on what the rider can physically do considering their strengths, weaknesses, flexibility and mobility. In my next article I’m going to address how to determine the optimum cockpit length and height (handlebar height and fore-aft position), but for now, here is something to consider:
Avoid Using Specific Hand Position Cues for Drills
With the inception of indoor cycling came numbered hand positions (i.e. position 1, position 2 and position 3). Besides not being something we do as cyclists, using handlebar numbering systems like this can often predetermine a set of positions for an indoor rider that may not be appropriate for them. Instead, provide guidelines for best hand placement based on comfort, power and safety.
Here are 3 examples:
(1) We recommend using the outer (wider) part of the handlebar for better balance and stability when standing.
(2) If you are taller, you may find that gripping the handlebars farther away from you is more comfortable.
(3) Placing your hands closer to you and closer together can put you in a position to generate more power when climbing seated.
Regardless of how you address the upper-body position and comfort of the rider, never disturb the integrity of the drivetrain and mechanics of the legs in the process.
Here I am with the newest member of our family, Quincy.
For those of you that don’t know me already, I’m an indoor cycling instructor, a music enthusiast, and I blog about my cycling music finds and profiles over at Chrispins. I’ve been teaching cycling (and blogging) for over 7 years and I love sharing music and playlists with other instructors.
I know that sometimes you’re just looking for that one song that will fit into your profile. Or maybe you’re in a music rut and you need something fresh and fun to motivate you and your riders. Well, I’m here to help with that. Every Friday, I’ll be posting at least one great tune that you can incorporate into your next ride along with a description of how I’ve used it. I’ll even occasionally be sharing some of my latest playlists here too along with links to both Spotify and Apple Music. So check back each week for some inspiration to add to your next playlist!
This week I’m sharing with you something old, and something new.
I love it when I hear a song that I haven’t heard in a while and I remember just how much I loved it. This is one I haven’t used in a few years, but as soon as I heard it again, I knew it needed to make a comeback. And it just goes to show you that you can find music inspiration just about anywhere. I was listening to an orchestra play in a local park on a beautiful summer evening with my family and this is one of the tunes they played. I immediately picked up my phone and typed in a reminder to find a way to use it in my next playlist. If you haven’t used instrumental music in your playlists before, you must try it out. I promise that you and your riders will not be disappointed. Many great instrumental tracks can be found on movie soundtracks. This one comes from Pirates of the Caribbean.
:00-:42 Seated flat (we kept it easy here because we needed a little recovery from the previous song, but if you’d rather use the :42 seconds as a climb, that would work too).
:42-seated fast flat road 1:47-standing climb 2:30-standing acceleration
2:48-seated climb
4:20-standing heavy climb
5:10-standing acceleration to the finish
*The instrumentals end at 6:05 and then there is about 40 seconds of applause following. You can cut that part out, but I like to tell my riders to revel in the well deserved applause and take a short recovery.
I’m always looking for a mix of different genres for my classes so I try to add in at least one newer song into each playlist. One of my favorite new artists is George Ezra and I love his song Budapest, but I wanted to explore his music a little more and I found that this one is great to use for a seated flat road at around 94 RPM’s. (Sorry, this one does not seem to be available on iTunes.)
I hope you enjoy both of these songs and find a way to use them in your classes! Feel free to comment on how you used these songs or share your current favorites!
Have you been enjoying the plethora of music from last week? Please reach out to Peter and thank him when you have a moment :).
Today brings us to a 63 bpm 5:25 driving climb full of surprises from this American rock band from Tennessee. Extra measures build at the 2:00 mark and add nice intensity to coach our classes out of the saddle- we need to know the extra beats here though! I've gotten caught counting it down too early.
A nice chant at 3:25 with just clapping in the background is a great opportunity for some motivational cueing. I like to get off my bike here and walk around.
“Don't go crying to your momma, cuz your on your own in the real world!”….
Paramore and ‘Ain't It Fun….Livin' in the Real World'
Master Instructor Tom Scotto delivers our latest Audio PROfile Climbing Strength Intervals. PROFILE OVERVIEW
This profile is called Climbing Strength Intervals. It is a simple profile that focuses on four 3- minute climbing intervals designed to test and develop muscular strength. Riders can track their heart rate and/or power during the class to gauge their individual climbing efforts. The beauty of this class is that it takes a simple look at one concept of heart rate and power training and reduces the risk of overwhelming people. This profile can be introduced without any previous training on heart rate or power. It is a simple way to explore and learn.
Here's your Spotify PRO/Playlist!Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
This is very exciting, we have ICI/PRO members from around the world – on every continent, except Antarctica.
Not sure if there is even a club there… if you know of one please send me an email.
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Scroll down to get your membership started today!
Here is an FAQ that should answer many of your questions.
What do you mean by “membership site”?
Maybe Subscription Service is a better way to describe it. Similar to subscribing to a magazine, Member’s pay a small monthly or annual fee to have exclusive content delivered to them via iTunes and access to password protected sections of indoorcycleinstructor.com over the duration of their subscription. I will be explaining some of what's included below.
Why are you doing this?
If you have listened to my Podcast you have noticed that we are passionate about Indoor Cycling, love to give of ourselves, enjoy teaching and hope to make a positive contribution to the Indoor Cycling Community.
We both reached the point where we can’t give anymore. We have run out of personal time and resources and yet see this enormous hunger from readers and listeners for more and better information that compels us to want to continue. Our idea is simply this; we have listeners and readers that number in the thousands. If each of them pays a very small subscription fee, we would have the resources needed to deliver more and better content that isn’t available from anywhere else.
Will there still be a free Podcast? How about blog posts and articles? Yes & yes. One of the reasons for bringing on additional content providers was to ensure that there would be a continuous flow of new information on indoorcycleinstructor.com. The free Podcasts will continue, but at a reduced number.
How will I benefit as an ICI/PRO Member? If you are looking for a fresh perspective you can bring to your class you will want to be an ICI/PRO member. Twice a month we will be releasing a new Audio PROfile .mp3 and companion profile printout. Audio PROfiles are a special Podcast where a Master Instructor talks you though teaching each class profile, including not just the movements and intensities, but the coaching and cueing as well. It's like attending a Master's Class without the travel, time or expense. – Here's a sample Audio PROfile. You can listen to an Audio PROfile on your way to teach and have it fresh in your mind when you get to your club. Each companion profile printout includes a “Cliff Notes” version you can print out and bring to class with you. Each Audio PROfile also includes a suggested music playlist or you can use your own.
Expand your knowledge of coaching and presenting by listening to exclusive ICI/PRO Podcasts each month. These new ICI/PRO Podcasts will be focused on relevant topics of interest. No fluff or BS, just lots of actionable content that you can use to improve your class tomorrow.
In a funk? Struggling to stay motivated? Articles from Dr. Shannon on personal motivation will help you stand in the front of your class with energy and confidence!
Jennifer and I wanted to get you this initial information about our new indoorcycleinstructor.com/PRO membership site.
What do you mean by “membership site”?
Maybe Subscription Service is a better word to describe it. Similar to subscribing to a magazine, Member’s pay a small monthly fee to have new exclusive content delivered to them via iTunes and access to a password protected section of indoorcycleinstructor.com over the length of their subscription. I will be explaining exactly what below.
Why are you doing this?
If you have read Jennifer’s blog or listened to my Podcast you have noticed that we are passionate about Indoor Cycling, like to give of ourselves, enjoy teaching and hope to make a positive contribution to the Indoor Cycling Community.
We both reached to point where we can’t give anymore. We have run out of personal time and resources and yet see this enormous hunger from readers and listeners for more and better information that compels us to want to continue.
Our idea is simple; we have listeners and readers that number in the thousands. If we could get a percentage of them to pay a small monthly subscription fee, we would have the resources to deliver more and better content that isn’t available anywhere else.
What changes would I expect as an ICI/PRO Member?
1st – I am determined to bring you a better sounding Jennifer Sage!
When you talk to Jennifer in person she has a very sweet sounding voice that listener’s have never heard. The audio equipment necessary to have her sounding like a late night DJ is first on our list for improvements.
After that you can look forward to instructor-training videos, Audio PROfiles & ICI/PRO Podcasts, all with very specific content that you can use to improve the next class you teach.
How will I benefit as an ICI/PRO Member?
Looking for a fresh perspective you can bring to your class? Every other week we will be releasing a new Audio PROfile .mp3 and companion profile printout. Audio PROfiles are a special Podcast where Jennifer (or a special guest Master Instructor) talks you though teaching each class profile. It's like attending a Masters Class without the time or expense. You can listen to an Audio PROfile on your way to teach and have it fresh in your mind when you get to your club. Each companion profile printout includes a “Cliff Notes” version you can bring up on the bike with you. Each Audio PROfile also includes a suggested music playlist or you can use your own.
Learn her secrets by reading Jennifer Sage's incredibly helpful and entertaining blog. She will be posting a minimum of twice a week, but people who know her, know it will be lots more! Jennifer's blog is available exclusively to ICI/PRO Monthly and Platinum members only.
Expand your knowledge of coaching and presenting by listening to exclusive ICI/PRO Podcasts each month. These new ICI/PRO Podcasts will be focused on relevant topics of interest and full of actionable content that you can use to improve your class tomorrow.
Get your questions answered by an Expert! Monthly “Ask an Expert” Tele-seminars featuring Jennifer Sage or Gino, one of our regular contributors or a special guest Instructor where you can get personal help in improving your class.
In a funk? Not motivated anymore? Monthly articles from Dr. Haley Perlus on mental toughness and personal motivation will help you stand in the front of your class with energy and confidence!
Lucky enough to have bikes with power but not quite sure how to teach a class on them? Gene Nacey's weekly column of “Power Climbing with Gino” on Training with Power will soon have you coaching like a Pro.
What are the difference ICI/PRO subscription levels?
 ICI/PRO – Monthly – $12.97 per month, *limited content, cancel anytime or upgrade anytime
 ICI/PRO – Gold (Without Jennifer Sage) $8.33 per month billed annually
 ICI/PRO – Platinum (You get everything) $9.99 per month billed annually
Please explain the different subscription levels
 *ICI/PRO – Monthly, Month to month subscription includes only what we publish the month of your subscription and the previous month.
 ICI/PRO – Gold, (Without Jennifer Sage) includes almost everything we publish – BUT DOES NOT INCLUDE – Jennifer's blog. We decided that there are some people who are not interested in Jennifer's very informative articles, so we created a reduced cost option especially for them.
 ICI/PRO – Platinum, All Inclusive access to everything we publish. You really do want it all!
Your Satisfaction is 100% guaranteed, for the length of your subscription.
You will be continuously pleased with your ICI/PRO subscription or we will issue you a 100% refund, no questions asked.
Jennifer and I are committed to delivering the information you need to become the best Indoor Cycling Instructor possible. We are confident that you and your class will enjoy and benefit from the; by-weekly Audio PROfiles, ICI/PRO Podcasts, Motivating & Educating Articles and monthly Tele-seminars available exclusively to ICI/PRO Members. If at any time during your subscription period we fail to deliver as promised or not meet your expectations, just ask and we will refund your entire current subscription cost.
