You didn't notice it getting dressed and it wasn't there early in class, it just kind of snuck up on you. One minute you're JRA (Just Riding Along) and the next you begin to catch little whiffs of an odor, not pleasant, that makes you appreciate your position up front and away from anyone else.
What is that smell? Where is it coming from and how come I'm just noticing this now?
It didn't take me long to discover the cause of the foul odor, my trusty old Sidi Mega Cycling Shoes were rank.
But I wash my shoes (somewhat) regularly and they smelt fine when I put them on… why do they stink now?
The culprit are bacteria and odor causing microbes that love warm, humid places. In fact they thrive on it, eating, growing and multiplying at an astonishing rate once they are in the right environment – my warm, sweaty shoes must have been about as perfect an environment for bacterial growth as possible 🙁 The by-products of all this multiplying are toxins and toxic gases that our noses identify as stink. I don't even want to think about what all those little buggers are eating in my shoes. All these nasty critters are sitting dormant in your cool, dry shoes. Add some moisture and warmth and they come to life, with a potentially embarrassing affect.
What can I do to fix it?
I tried on multiple occasions to wash and dry my shoes using just clothes soap/detergent/vinegar/baking soda without success. If your shoes are old don't waste your time with these methods. The only thing I found that worked was a three day (I forgot them in the tub) soak in Oxi Clean. If you have white shoes you could try a small amount of bleach, but I can't vouch for this method, so I'd stick with Oxi Clean .
Billy Blanks Mays was telling you the truth when he would say; “the power of oxygen!” Oxygen is a powerful disinfectant and has the power to actually kill bacteria and odor causing microbes, rather than simply surround them and wash them away with the surfactants that make soap, err… soap.
It's a chemistry thing. Oxygen exists in nature as a component of the air we breath as a pair O² and in stable compounds like water as in H²O. Whenever an Oxygen atom finds itself alone (free ) it gets ugly, looks for something to attach to and in the process converts whatever it attaches to into another compound. Many of the products you use to clean with contain a free Oxygen atom; Hydrogen Peroxide, Bleach, Vinegar and household Ammonia are a few.
The free Oxygen atoms found in Oxi Clean are as deadly to bacteria as sunlight is to a vampire. So the next time your shoes get warm and sweaty there are fewer (you'll never get rid of them all) little friends to cause a stink – if you'll forgive the pun.
How can I prevent the stink it in the first place or prevent it from coming back?
Wear clean socks in your shoes! I'm guilty of trying to pull off the Triathlete look by riding sans socks – or sometimes it's just that I forgot to pack a pair. OK, I'll say it; they're eating the dead skin off your feet. Socks keep their source of food away from surfaces that are harder to clean, like the inside of your shoes.
The same goes for your Instructor Mic and windscreen if you use one.
Does your club have a microphone sanitising station like this?
You need to kill all the bacteria, viruses and other icky stuff that you've introduced after each class, with no exceptions. This is doubly important if you share a mic with other Instructors.
The solution here is much easier. All it takes is a quick dollop of hand sanitiser that you can work through the windscreen, wipe over the headset and let dry for the next class.
It’s 5:30 a.m. and you can hear the sound of a low but persistent hum in the Spinning room. Listen carefully, and in between the grinding of flywheels you can hear the whispers, “Is she late…… again?”
The window of time before class begins is where most growth occurs. Arrive 30 minutes early and seize the opportunity to:
Test the sound system and ensure microphone battery is fresh
Crank up some background music to warm the crowd
Adjust the air temperature
Tidy up the room
Offer water to new students if they didn’t come prepared (I always keep a case of water bottles on hand)
Distribute guest passes so students can bring friends (make your own if your gym doesn’t offer a free cycling class pass).
Dim the lights to establish an environment free of judgment (if lighting options are available at your facility).
Start class on time!
Critical phase
During this critical pre-class phase, get to know your audience! A savvy instructor will learn students’ athletic interests, musical preferences and occupations. Congratulate the mother of two for completing her first half marathon, throw in a remix by The Doors for your children of the 70’s and buy a latte’ from the guy on bike #12 who owns a coffee shop. Don’t expect riders to support your efforts if you don’t support theirs.
Don’t believe me? Take the challenge! For one month make a conscious effort to improve your time management skills and extend genuine kindness to your students. Watch with delight as new conviction emerges and classes become energized.
What’s next? I’ll teach you how to spice up your class with a trick from the advertising boys on Madison Avenue…..trust me; you won’t want to miss this one!
Leave a comment for Barbara so she knows your were here.
Two Recordings of Me teaching this profile on the Stages SC3 IC Bike
June 14th, 2016 Class Recording.
June 17th,2016 Class Recording
65 minute “Play it and Forget it” harmonically mixed music set that was used for the June 14th,2016 recording. This mix was featured in a previous post. You can check it out by clicking here.
If you have not downloaded the VismoX app yet, what are you waiting for? This app takes these profiles to the next level of understanding power and your body's reaction to it.
Below, Premium Members can follow links to download all the above media, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.
[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']
With CEU credits being given, and accomplished indoor instructors being challenged, educated and motivated to train with power… I can confidently say we have the real deal. We spent 6 hours off the bike exploring the foundation, science and practical tools of Power Training, and 2 hrs on the bike putting theory into practice. Those that are fortunate enough to have power bikes to go back to, have not merely a few more arrows in their quiver, they have a whole new quiver. The others will have to do the work of change agents, and try to motivate their clubs to action, or find other places to train and/or teach.
With this post, I will begin a weekly posting of the bulk of what I covered in one intense day (as well as embellishments along the way). If you follow along, you’ll get “powerized” over time. As a member of ICI/PRO you will also be permitted to download a host of tools week to week, that I charge for on my Cycling Fusion site. This is part of the ICI/PRO pledge to provide value for your membership. As we move into the Winter months, we will switch to more Heart Zones training, but power will never be far behind.
Let’s start with the basics: What is Power, and Why Should I Care?
What is Power?
In cycling, (indoors or out) it is simply the product or combination of the torque applied to the crank arm, and the RPM or cadence of rotation; think resistance and cadence combined. It is measured in Watts, as the product is indeed energy, and it is manifested as speed — the more power you apply, the faster you will make the bike go. ICI/PRO Members continue reading here.
No more hunting for new music or counting out cues to develop your ride profile. Here is your ready to ride profile for a fully choreographed ride, that can be displayed from your phone, or printed out onto cue cards for your class. This ride is timed out, down to the second, to make your life as easy as possible!
Because we always want to save the best for our ICI/PRO members, here is the full version of my interview with Coach Kenji Freedman.
Kenji wears many hats; USA Elite Level Cycling Coach, Master Trainer at Boston Sports Clubs and Master Cycling Coach with Stage 5 Cycling / Cycling Fusion.
It’s 5:30 a.m. and you can hear the sound of a low but persistent hum in the Spinning room. Listen carefully, and in between the grinding of flywheels you can hear the whispers, “Is she late…… again?” 
