A shout of thanks to ICI/PRO member Sheila this week for suggesting the Free Friday Favorite. This is a great motivational climb at 65 rpm and 4:11. “My body tells me no, but I won’t quit cuz I want more”… I think that sums up many of us as we work away to achieve our fitness goals! Enjoy this relatively new (and young 20-22) group from California, Young the Giant.
The Song is “My Body”, from their self-titled CD, Young the Giant. Here is the original version:
And here's a fantastic remix of My Body for your Free Music Friday track of the week!
In a typical fitness conference “sponsorship”, Company A pays Event Promoter B a bunch of money to to be part of the event. That sounds good, but if you have been following us for any length of time you know that we don't always do what's “typical” here at ICI/PRO.
So when Chuck Cali from Zoning Fitness offered to become a sponsor of this year's conference I said; “only if your sponsorship will add value to the Instructors who attend!”
Chuck's response was “how about if we give the next 75 Instructors* who register a free $80.00 Blink Heart Rate Monitor?”
I love my Blink and see it as an excellent choice for the Club Athletes we teach each week. It's the perfect companion to the 2 Threshold / 3 Zone Heart Rate system we have been talking about.
Are you looking for a motivating mid-tempo climb? Look no further! This week’s Friday Favorite, at around 72 rpm, is just the thing. This band is well known by all of us, but perhaps this song will be new to you. Still it is fun for our class, because everyone knows the distinguished voice of U2’s Bono. “The City of Blinding Lights”, from the album “How to Dismantle an Atomic Bomb”, gives us 1:15 before vocals come in, so I like to let my class know we are going to stay in the saddle for the first two minutes and establish our pedal speed at a load that keeps us at T1. I also let them know that at 2:00, (the music builds here, but our class doesn’t need to know that, they will just think we are awesome….) we will come out of the saddle for the rest of the song (3:45 – totaling 5:45), emphasizing that we will stay calm and competent between T1 and T2.
Here is the video:
And here is a remix of Vertigo for your free download this week I love Bono's line; Turn it up loud captain 🙂
The dog days of summer are here with a vengeance, and your classes may be showing the wear and tear of hot weather. But there is no reason why your studio can’t be a riot of activity in spite of the heat. Consider these six easy perk-ups to generate new energy and unstoppable momentum.
“Featured Artists” Spin® Off
ICI/PRO Member Nina Israel asked me to create a mixtape featuring music by Prince and Michael Jackson to help launch a new studio. Because her idea was so awesome, I offered the same ride at my own facility and even included classic YouTube video performances prior to the ride. Who can forget Michael Jackson’s Moon Walk? A few creative posters promoted the event, and many students arrived an hour before class to secure a bike. Not a fan of Michael or Prince? Select your own artist showdown: Zeppelin vs. Rolling Stones, 70’s vs. 90s’, Akon vs. Usher, Divas vs. Degenerates, etc.
Cycle 101
Promote weekly intro classes to recruit new students. Bonding with other newbies creates a fraternity, and students feel comfortable knowing they have a buddy system for encouragement and accountability. Offer a “graduation” incentive after attending six Cycle 101 classes: a logo water bottle, towel, bumper sticker or tee shirt.
Spruce Up Your Studio
Let’s be honest. Does your facility look the same as it did last summer? No wonder your class attendance has slumped! Momentum must be created and sustained continually in order to foster growth. You’ve talked for years about updating your studio — now is the time.
Guest Instructors
In a rut? When was the last time your club brought in a guest instructor to motivate and inspire both students and teachers? Generate a buzz and create excitement when you hype up a guest appearance. Reach beyond your comfort zone and invite a motivating instructor to teach a few rides at your studio. Works like a charm.
Monday Night Lights
Beg, borrow, rent or purchase some nightclub-quality LED lights. Just plug them in around the room to create a visually stimulating light show every Monday night during the summer. You can easily transform an average class into a spectacle of lights and sound. American DJ lights are affordable and simple to install.
We’re Going Out!
Teens and college kids home for summer are an enormous untapped market. My studio added a Friday evening “We’re Going Out” ride with music and instruction designed for the “Under-25 Crowd.” Instructors invited their friends to attend using Facebook and free passes. Those friends soon became members, and now they are an integral part of our cycling family.
Recomended by ACE – The American Council on Exercise
I asked Master Instructor Tom Scotto for his thoughts on Part 1 – Part 2 and Part3 of Is a 20 Minute Threshold Field Test realistic for your class?
Specifically I wanted to discuss the third article where I introduced the Two Threshold / Three Zone (2T/3Z) Heart Rate training system. This is the system that ACE is recommending to Personal Trainers and Group Fitness Instructors.
This interview ran a bit long so I have split it into two parts. (my preference is to keep each Podcast to around 20 minutes when possible)
Love to know your comments on this.
Does the Two Threshold / Three Zone Heart Rate training system make sense to you?
Would you be willing to try it in your class?
Do you see this as a better of worse alternative to what you are using now?
As far as I'm concerned Bill Gates, Steve Jobs, Larry Page and Sergey Brin all deserve a big hug! Without their fantastic companies; Microsoft, Apple and Google none of what we do here at www.indoorcycleinstructor.com would be possible 🙂
That's not to say that these services aren't without their problems… Much of the Free and ICI/PRO Premimum content we produce here is delivered automatically to you via an RSS feed to iTunes. So when I get an email stating that “My Podcasts aren't updating in iTunes” I'm always quick to respond.
But I've learned that not everyone feels comfortable asking for help*, so here is a quick; I can help tutorial – Forcing iTunes to refresh. *Your questions are always welcome – I'm here to help you 🙂
If you see this in the Podcast section of your iTunes.
I don't know why this happens... but here is how to fix it.
And the Refresh button in the bottom RH corner doesn't update all your Podcasts. Right Click on the Podcast Header Title (it has the little horizontal triangle next to it) and you will get this dialog box.
Click on the Update Podcast link. You should see the podcast update and if there are any new episodes you will see the orange status icon.
