I'm probably older than most of the ICI/PRO members – and there isn't much I can do about that.
When I was in High School there were two bands / rock stars that I couldn't get enough of; David Bowie and Jethro Tull. I had the privilege of seeing Tull in concert twice, but never Bowie. Actually, as it turned out, I would have been disappointed by Bowie's change of style as I lost him beyond the The Rise and Fall of Ziggy Stardust and the Spiders from Mars
Jethro remained consistent in their music and as such, gathered many fans into the 80's – so why not serve those fans in your class a track to bring them back to their High School or College days?
Jethro Tull‘s anthem was Aqualung – an awesome track that communicates a powerful climb at 62 RPM, with a nice easy section in the middle @ 2:14 (and one near the end) before the cadence accelerates to 92 RPM where you hammer and really let the “dogs out” and all the old fogies in your class can relive their early days. They'll know that they'll get a break at 4:35 as the song transitions. It's at this point where you have everyone TURN IT UP for the big finish. All hell breaks loose and you let your riders go where they need to go until the end 🙂 Be sure you know the end so you can cue it with all it's awesomeness!
My article about teaching a Cycle Sculpt class, that included using weights on the cycle, brought out a lot of strong comments on my Facebook. Understandably many of the commentators expressed concerns about safety:
I think the rub for me John is safety. Weights on a bike is an accident waiting to happen. I don't think it is responsible for me to put anyone in my club in a position where I can't keep them safe.
… but I do it safely & never use weights on the bike.
Strength train OR spin. Never both together. Lifting weights on a spinner is unsafe.
All perfectly valid concerns based on each person's perspective of what's safe and what is not safe, in an Indoor Cycling class.
We all don't have the same perspective of safety.
There's a couple in their middle 50's who've taken mine and Amy's classes for years – I will call them Doug and Linda.
Doug enjoys riding outdoors and he often joins us on group rides. He's a reasonably strong rider, with good cycling skills and I enjoy riding with him.
Although she has the fitness, Linda refuses to ride on the road – “too dangerous” she'd tell you. She'll ride in the neighborhoods and sometimes venture out on one of the many biking trails we have here. But that's it. No riding on the road for her.
So who's right here? Doug? or Linda?
A valid argument can easily be made by both. Doug may site thousands of incident free miles – does that make him right? Or if he crashed on his way down of the driveway tomorrow, would that have Linda correctly telling him “I told you cycling is dangerous”?
Is the perception of safety based on the potential of injury?
Crashing a bicycle hurts… a lot. Trust me when I say; I know exactly what it feels like to roll across the pavement at 20 miles per hour, wearing nothing but a helmet, a nylon jersey and Lycra bike shorts. There's a very real potential for serious injury every time I go on a ride. I have had friends hit (and yes unfortunately even killed) by cars/trucks and other cyclists while riding on the road.
Having intimate knowledge of the potential for getting hurt, I still head out on my road bike without a second thought. It's even worse for Amy on our tandem. She has absolutely zero control from her place as Stoker. She has to sit behind me and trust completely that I'll bring us to the finish safely. Amy has seen first hand what can happen riding with a fast group – when things go terribly wrong and next she's dialing 911 – 3 times to date. She's also the first person to ask; “are we riding tomorrow”? Oh, and Amy likes it when insists that we're leading the fastest group on the road, during any charity ride we're on.
Linda's position would be that Amy and I should stay home and take up gardening – or some other safe activity. Our response would be; while we recognise the possibility that we could get hurt, we still choose to ride outdoors. Basically we accept the potential risk and believe in our own abilities as cyclists to participate safely, in an activity that others would view as too dangerous.
But the comments weren't about your safety John, their concerns were for the safety of the participants in the class.
I've been a sort of evangelist for cycling outdoors, for years. I talk frequently in my classes about how enjoyable it is to get out and ride. I show videos of beautiful cycling destinations in almost every class. I've lead group rides consistently since the late 90s. Dozens of cyclists have been personally mentored by me, as they learned to ride properly in a group. Amy's no different. Give her the chance and she'll tell you endless stories about how much she enjoys riding our tandem with our cycling group.
Based on her perception that outdoor cycling as unsafe, couldn't Linda easily say that Amy and I (and maybe you) are promoting an unsafe activity?
As you can guess, my answer would be a firm NO!
I don't share Linda's perspective that cycling is inherently unsafe for myself, Amy or others who I encourage to take up the sport. Why? Because I have years of direct experience that cycling on the road can be safe, if done safely. Is there crazy, stupid stuff that you can do to make cycling unsafe? Of course there is – I choose not to do them, instruct those who I ride with not to do it and am the first (or second as Amy is pretty quick to voice concerns) to reprimand someone who's behavior is endangering themselves or others.
Some call it ‘house', others call it trance…however you want to categorize this 70 rpm moderate climb- it ebbs and flows beautifully allowing for surges and recovery within its 4:48 duration. You can actually feel the surges coming with the vocals at 1:52 and again at 3:58. There's plenty of time to cue a deep breath before lifting out of the saddle, or adding big resistance and pushing back for an in the saddle challenge.
This English dance music group also hosts a weekly radio show called ‘Group Therapy Radio' that would be fun to tune into!
There's nothing like a good steady beat to get your legs spinning and these two songs will give you and your riders what they need when the going gets tough.
Shawn Mendes recently released the Deluxe version of his album Illuminate and I revisited this tune as a climb at 62 RPM. It might also work great with accelerations or sprints on the chorus.
And brand new off of the release radar is the Tujamo Remix of Light My Body Up (feat. Nick Minaj & Lil Wayne) by David Guetta. It's much faster than the original version (around 66 RPM) so lends itself to a faster climb in or out of the saddle.
The original (see below) would make a great seated climb!
Take your pick from this playlist of “Grand Finale” songs to end your class with a bang. All are high energy and will require your riders to move way beyond their comfort zone to the big finish. Whether you choose to end with sprints or a climb, any of these songs will provide the motivation to push your riders above and beyond.
My friends over at Cycling Fusion are starting a new Weekly Ride Service.
Subscribers will receive:
A New Ride Every Week (on Monday)
Complete Apple Music Playlist
Complete Spotify Playlist
Master Instructor commentary on the ride and the delivery
8 Hrs of Cycling Fusion CE per year (CE does not come every month)
Never have to pay a renewal fee for your CF certification (as long as you are enrolled)
ln the future they will be adding:
Audio recordings of a Master Instructor delivering a ride (sound familiar?)
Guest rides submitted by instructors
Songs of the week with a breakdown of the song and its use
Articles on “Fusing” your outdoor experience with your indoor ride
This is all available now for just $5.00 per month…..and the first month is only 1 cent! (yes, just one penny)
There is no commitment
You can cancel at any time
Try one month for just one cent (yes, one penny)
Here's an example
This Week's Ride:
Today’s ride focuses on higher cadence work and attacks. In general, we do higher cadence work to increase our efficiency in the pedal stroke and to work on our threshold management. Ideally, in the TM sections, we should be able to bring our heart rates right up against our T2 threshold without crossing over that line of breathlessness. This takes a fair amount of control, and body awareness which is why we practice it indoors.