This Audio PROfile from Team ICG® Master Trainer Jim Karanasmay completely change how you teach… but only if you're open to the challenge to adding some movement to your class.
If you are a straight-up indoor-cycling instructor, and/or a roadie, you are likely never going to attempt to teach a Mountain Rider class. However, if you enjoy the trail as much, or even more than, the road, then I hope these ideas will help you bring the trail to your students.
I recently offered Mountain Rider for the first time in North America at Can Fit Pro in Toronto. I was amazed at how many instructors attended class because (a) they ride off-road, and (b) they wanted the experience of riding off-road. Some were roadies who were actually concerned about their lack of off-road skills — as if I was going to ask them to bunny-hop a log.
Some basic class suggestions will set the stage:
1. Tell your class participants that, for today, they must forget much of what you’ve previously taught them about indoor cycling.
2. Mountain biking does work with energy zones, power, intervals and threshold, but pure, senseless fun needs to be a major part of the class design.
3. Simulation begins with education. Teach them about the trail. Are we on a fire trail or single track? What’s the surface? What are the conditions? In mountain biking, the trail surface and conditions change the experience completely. This needs to be part of your cueing.
4. Introduce and use off-road terminology: fire roads, single track, rollers, washboards, high-side/low-side.
Download the complete Mountain Rider presentation PDF here.
NOTE: To access the videos referenced by Jim – please create a FREE account at http://www.ic-pro.org/en Then, once you are logged in, you can click the link to view the videos – links to each is in the PDF.
Many respondents to the ICI/PRO member survey asked that these Audio PROfiles have additional detail. Let me know if Jim's PROfile has what you were asking for [wlm_firstname].
No real relevance to this post – just thought they were cute.
Today was my scheduled Teach Back and I passed!
If you teach for Life Time Fitness you are required to demonstrate that you understand how to teach a proper Studio Cycle class. Our Teach Back today was to follow our “Speed” profile and we had only about 12 minutes to complete:
I feel having a “Theme” for the class, in this case a metaphor for AT (standing at the edge of the canyon), showed I was prepared and wasn't simply “winging it”.
I came early so I could get warmed up before my turn = it was much easier to talk.
What did I do wrong?
I tried to squeeze too much into the 12 minutes I had available, while wishing I had more time.
Didn't really emphasise that first real time when everyone was supposed to be at AT.
I didn't get off the bike. I had too much profile and not enough time, so my scheduled walk around didn't happen.
My suggestions.
Your GF Dept Head should be sending you a copy of the Studio Cycle Teach Back Evaluation Form. It identifies the 7 Compulsory Elements you will be judged on. Learn them, Love Them & Live Then 🙂
Get there early so you can get warmed up (not have to start cold) and connect with a few of the other Instructors before your turn. That way you will have someone to make eye contact with, making everything go so much more smoothly.
Use four, 3 minute songs. My second song was 11 minutes long. Perfect for the actual class, but too long for the teach back.
Learn from your failures and maybe you'll run on water like these guys.
By Team ICG® Master Trainer Chuck Cali
The standard ‘spin’ class was my comfort zone. I got my energy from my music. My riders got their energy from the music and from me — classic rock, high-energy pop and me, coaching in classic Vince Lombardi style. My classes got good reviews, but, mostly, I was subbing. I wanted my own class.
Opportunity presented itself. My first break from my comfort zone was teaching power. I sold the idea to management, buried myself in preparation, bought the wall charts, put together a training plan and playlists, and printed cards for recording baseline numbers. I practiced.
The program flopped. They thanked me and replaced me, but what I learned was invaluable.
What happened? First, the management of the new facility was not ready for Indoor Cycling 2.0. Second, my desire to have my own class was so powerful that I agreed to anything. Big mistake.
When I pitched the power program, I erroneously believed that anyone with the title Group Exercise Director would understand what it meant to use power as the fundamental training metric. (It’s an Indoor Cycling 2.0 concept.)
My pitch was to open the studio to outdoor riders, many of whom would be non-members. In the bike shops within five miles of the studio, I would advertise a small-group, fee-based program that ran twice a week for 10 weeks and offered a bike, an education, and a shower.
Instead, I slammed head-on into the culture of indoor cycling. (I will cover the “culture of indoor cycling” in a future post.) I was told I could teach power but had to keep it open to all members and only members, with no fee. I agreed.
Crash and burn. Imagine the nightmare of explaining power principles to a group with diverse, even random, skills. Halfway through, anyone who had ever ridden outdoors — or actually understood training with a plan — was gone. I had lost those I most wanted to reach. And my credibility was quickly eroding. All management saw were dwindling numbers.
Worse, the CEO and his lieutenants attended the first few classes. In the second class, a 73-year-old woman in Birkenstocks walked in after class had started. She’d heard cycling might good for her and demanded to be shown how. With the CEO looking on, and everyone else looking impatient, I set her up. She disliked cycling and left, wasting almost 15 minutes. Such a disruption to this sort of class is catastrophic.
The only alternative was to abandon power training (save for a few power comments here and there) for a more standard cycle class. At the end of ten weeks, management wanted to go in a different direction. With a different instructor.
What did I learn?
LESSON 1. Don’t let passion overrule common sense. I agreed to a policy (members only, first-timers welcome) that doomed the program before it started. If outside requirements conflict with, and compromise, a successful outcome, don’t proceed. That’s lose/lose.
LESSON 2. Don’t over-rate your skills. My basic error was thinking that every participant had read the class description and understood it. When that turned out not to be the case, I was unprepared (read inexperienced) to deal with it. This is about improving your craft.
LESSON 3. Don’t forget Chuck’s Rule: Connect With Your Riders. Because this was an open program, every class was an exercise in getting the regulars on their way, while doing bike fits and explaining power training to first-timers. “Frustrating” can’t begin to describe it. I had wanted to get a lot done. But it’s not about me; it’s about them. If I had connected, we could all have had a good laugh, queued up Def Leppard, and poured some sugar on it. So connect — and don’t lose your sense of humor.
LESSON 4. Once you know something you didn’t know, use it. I kept subbing. Many studios had bikes with power. Using my experience, I integrated power (in small steps) into my classes, tested stuff here and there, and learned. Subbing is a great way to try stuff — there’s little to lose and much to gain.
Since then, I’ve gotten involved with some excellent programs and presented to the best public speakers in our industry. Not only have I acquired valuable new skills, I’ve learned how to deliver the message. With team ICG®, for example, I have to lead rides at conferences like IHRSA and IDEA. I did an epic closing ride at IDEA this year.
Today, I’m back at the studio that canned me, teaching two of my own classes for the past two years. They’re almost always full. I incorporate power in my “regular” classes and teach cycling-specific power training only under controlled conditions.
After Tiger Woods’s best seasons, some people didn’t understand why he’d rebuild his golf swing to improve his craft. How could it get any better? Well, neither he nor we can know how much better things can get without making the effort.
Permit me one last analogy. As a flight instructor, I often say I don’t teach students to fly, I keep them from crashing while they teach themselves. They’re learning from failure all the ways not to fly.
At least an indoor cycle is on the ground. How hard can you crash? Learning from failures is a part of life. Do it. Embrace it. Pay the knowledge forward.
Our mission here at ICI/PRO, is to act as a platform to elevate talented people in a way that benefits both them and our members.
We have a number* of new contributors climbing on and joining the ICI/PRO team this Fall.
Let's start by introducing you to Instructor Christine Hawthorne!
I met Chris Chrispins over at Pedal-On… or better put, I discovered Chris by followed a link to her website – chrispins1.wordpress.com and then proceeded to steal a bunch of her music suggestions and use them in my classes 🙂
Pretty soon I was trading emails with Chris and then had the privileged to talk with her about the possibility of joining our team. Beyond Instructing she's a Kindergarten teacher, wife and mother of two boys!
There's a real magic to organizing music in a way that will communicate your passion, while engaging your students. If you are on Spotify you can experience Chris' talents – and understand why I'm so excited to have her on board.
ICI/PRO members can look forward to Chris' first post this week about her earlier experiences with using the Spotify Premium version with her iPhone App.
*Legend to John speak: I tend to use; “a couple” when I mean two, “a few” to describe 3 and “a number” when there's four or more.
I am glad to be back this week. The gremlins in my computer touch pad mysteriously disappeared after I turned it off for 18 hours. I bought a USB mouse now for emergencies. Computers…love them and hate them all at the same time.
On to the Free Friday Favorite…Our oldest, Abby, played on the MN State winning softball team a few years ago and their “team” song was by this band. Their sound is just a bit country and may remind you of Fleetwood Mac from days gone by. This is a great 3:47 motivating, down and dirty 74 rpm fast climb. Try using the pause at 2:36 to your advantage and add a little something of your personality there that keeps your class engaged. I usually do a quickly inserted cue like, “Ready sprint”, “Go strong”, or “Catch that guy”. Once in a while, I will even just do a guttural “huh” and my class gets a laugh out of it. (We used to have an instructor at our club that overused that cue when teaching, and many in my class remember him).
I hope you have some fun with Little Big Town’s “Bones” from the HBO series True Blood.
John –
Here's a short report. They did so well and were giddy with their achievement. I will try to distill my thoughts about the whole project over the next couple of weeks. I really hope I can inspire other instructors to try something similar (but maybe not so ambitious – I couldn't believe how hard I crashed in the couple of hours after it was all over.)
Toss Out Your Elephants
Here's a brief update on our trip. It was marked by laughter, tears, breathtaking views and amazing personal achievement. Everyone made it safely around the Trail. One person had a bike failure that we couldn't resolve so only got to ride for the first day and a half. Two people rode every centimeter of the way. Others found that they eventually had to walk part of a 6 km 11% grade and many of them opted to walk down the 12-13% grade descent. They successfully conquered the other two major climbs.
I rode sweep on the two most challenging days. That allowed me to stay with and support the back markers. It was incredibly affirming to hear them talking about and see them using material they had learned in my classes. It got even better when they started chanting the catchphrases I use to crystallize some of the most important concepts.
Here's my favorite story from the trip. One of our late spring training sessions was structured as a warm-up, a 6% hill (the most they had done to that point), skill development on other hills and a return to the 6% hill to put into practice what they had learned. On both times up the biggest hill one rider really struggled and complained that “A herd of elephants is sitting on my chest.” I know her capacity for work because I see her in my classes 2-3 times per week so doubted that she was experiencing true physical difficulty. We spent the next few weeks talking about the source of the elephants and she finally seemed to accept that they were “in her head”.
On the last day of the Cabot Trail trip I was riding with her on an 8 km section of 7% grade. She and other riders chatted all the way up and were suitably impressed by their ability to do so. When we neared the top I asked her “Do you have any elephants today?” She replied that she had packed up the elephants and put them away. We rode in silence for about a minute. Then she added “No, that's wrong. I didn't pack up the elephants. I tossed them out. I don't need them any more.”
I will write much more after I have had a chance to let the events of the trip and our entire training journey settle into perspective. But I know now that I will treasure forever the opportunity to help toss out some elephants.