by Barbara | Nov 7, 2010 | Music
What? Were you really expecting a Top 25 Indoor Cycling Songs? Maybe even a Top 50? Remember, this is ICI/PRO and we like to
do things BIG! To close out a spectacular year, we’re asking you, the best Indoor Cycling Instructors in the world, to join forces and create a list of your favorite songs for 2010. But here’s the catch. In addition to providing the title and artist, you must also describe HOW you teach that epic gem!
When our goal is reached, (one song per post) the list will be edited, organized, chilled and served to perfection. It’s our way of saying THANK YOU for a tremendous year!
UPDATE! Have you seen our new: BEST 404 Indoor Cycling Songs list? It's free to subscribers to our email newsletter. Click here to join now.
Here are my three favorites from 2010…..now it’s your turn!
Nirvana – Smells Like Teen Spirit (Doctor Werewolf Mix) www.soundcloud.com
Enjoy this powerful 7 minute remix of a classic. Establish a seated climb until 3:29. From 3:29-4:29, I tell students to prepare both their bike and mind for an all out attack just seconds ahead. At 4:29, transition to a standing climb and unleash, increasing cadence for 2 minutes. I count down last 8 beats to end the song. Search for Doctor Werewolf on Soundcloud and click the download tab.
P. Diddy with Jimmy Page (Led Zeppelin) — Come with Me (Godzilla soundtrack)
Create a grinding seated climb for 3-1/2 minutes, staying in the saddle if possible or taking a few steps out for switchbacks. At 3:39, during the very quiet moments of this song, whisper to your class, “There’s a jersey ahead of you…let’s explode out of the saddle and wave as you make the pass.” At 4:32, increase your voice tempo/volume, and slam it out for 90 seconds.
Dylan Rhymes and Jono Fernandez featuring Seany B. — Breathe (General Midi Remix) www.amazon.com. This awesome song combines a standing climb with jumps on a hill (or another element). Create a moderate hill for about 60 seconds. From 1:22-1:43, increase resistance and tell students an ambitious climb awaits them, climbing the first half of the mountain and then jumping our way to the top. At 1:43, begin a standing climb, keeping RPM steady and adding 3 resistance changes, 1 per minute. They should really be feeling it by the third shift! At 4:55, back off a touch and hit the saddle, grab a quick drink on the gear and prepare to jump your way to the summit, building anticipation with verbal encouragement until 5:40. “Try to give me 20 jumps on a hill in two minutes, your rhythm, your gear. I’ll see you at the top!” At 7:38 I count down the beats to end the song. (Make sure you download the 7:45 version — there is a 6:30 min. one as well.)
by | Oct 26, 2010 | Health and Wellness, Instructor Training, Melissa Marotta
By Melissa Marotta
In mid October, the American Heart Association (AHA) released updated guidelines for the practice of cardiopulmonary resuscitation (CPR). The guidelines, which are updated every five years to reflect the latest efficacy research, were published in Circulation: the Journal of the AHA (1), and endorsed by the American Red Cross (2).
What we’ve known for a long time:
1. The #1 predictor of survival is how fast you can apply the automatic external defibrillator (AED), a device that comes with easy to follow instructions (even for a layperson) to affix to the victim, analyze his or her heart rhythm for the presence of the fatal arrhythmia called ventricular fibrillation, and use electrical voltage (“shock”) the heart back into normal (“sinus”) rhythm.
2. Chest compressions are vital if circulation has collapsed (evidenced by a lack of pulse).
3. Delaying chest compressions is bad.
So, the new guidelines (1):
1. You still start off by “activating the emergency response system” (i.e., calling for someone to get the AED) and use it as soon as it arrives.
2. We cut out anything that risks delaying chest compressions (i.e., rescue breaths, checking for a pulse). That is, we start with chest compressions.
3. Thus, the age-old (40+ years, at least) sequence of “ABCs” (airway → breathing → circulation) has been replaced with “CAB” (compressions → airway → breathing).
Why? According to one of the new guidelines’ authors, the previous protocol was off-putting to a lot of the general public: too much to remember, too confused about counting, too wary of “mouth to mouth” (3). As a result, the potential Good Samaritan is up against too much adversity to even begin to get involved to help, and potentially save the life of, a stranger.
Studies have shown that the lay public has a very hard time finding a pulse (i.e., verifying whether circulation has collapsed and, thus, whether chest compressions are necessary (4). Healthcare professionals often take too long to find one, too (5). So, in the new guidelines: non-healthcare professionals are not to waste time looking for a pulse altogether – just start chest compressions; healthcare professionals can take 10 seconds to find one; otherwise, they should just start chest compressions.
(Note: there is no evidence demonstrating greater efficacy of chest compressions alone to the old standard CPR protocol. According to the AHA, the evidence that starting chest compressions sooner is sufficiently compelling (1).)
Much like understanding the new healthcare bill, sometimes all we need in the world is a set of “How Does This Affect Me?” bullet points. Done, and done:
The new guidelines make a distinction between whether you’re a healthcare professional vs. a trained non-healthcare professional vs. an untrained layperson.
FOR UNTRAINED LAYPERSONS
If this is you, it is strongly encouraged that you to get certified in CPR/AED for at least adults… for the safety of your riders!
1. Yell out to someone to “get an AED!” (activate your emergency response system)
2. Initiate chest compression: Place the heel of one hand over the middle of the victim’s chest (the sternum), midway between the nipples. Stack your other hand on top of the first hand and interlace your fingers for greater force/support. Push hard and fast (think: the tempo of “Stayin’ Alive,” which is 100 beats per minute). Push down hard enough for the chest to sink 2 inches down, and give time for the chest to rise to baseline before pushing again.
3. Continue until AED arrives or EMS takes over
FOR TRAINED NON-HEALTHCARE PROFESSIONALS (“trained laypersons,” in the guidelines)
“Trained” implies that you have had CPR/AED certification. This is probably you, unless you’re also a healthcare professional.
1. Activate emergency response system: “get the AED!”
2. Do not check for pulse
3. Begin chest compressions immediately.
4. If able to give rescue breaths, add rescue breaths in ratio of 30 compressions to 2 breaths
5. Continue until AED arrives or EMS takes over
FOR HEALTHCARE PROFESSIONALS
* Follow BLS protocol as per usual
1. Alert emergency response system… “get the AED”
2. Take 10 seconds only to find pulse; otherwise, move to Step 3.
3. Chest compressions 30: 2 ventilations until advanced airway placed. Then, continuous chest compressions with ventilation rate of 8-10 breaths per minute.
4. AED when available
5. If lone healthcare provider, for child victim: follow protocol; for adult, may give 5 cycles of CPR before activating emergency response system
If you want more information than this brief synopsis I’ve provided, click here for the full text of the 2010 guidelines.
Click here to view a short video on the new guidelines, including a demonstration of chest compressions:
In an upcoming article, I will pay more attention to AEDs themselves. Using one is super-easy: 1) turn it on, 2) follow the diagram to attach the stickers to the patient, 3) listen to the prompts. It talks to you, and walks you through anything it wants you to do.
But in the meantime, the single best thing you can do as an instructor is find out exactly where the closest AED is located to the cycling studio where you teach. Develop a plan for EXACTLY what you’d do in the event that a student has a cardiac emergency. How would you instruct someone to fetch the AED? How far are you from the front desk? Who would you ask to call 911? Is there a phone in the studio?
We hope you’ll never need to use this information — but in the event that you do, you’ll be grateful you took the time to track down these details in advance. As will your student/client!
About the Author
Melissa Marotta, ICI’s medical research correspondent, is a third-year medical student at the University of Vermont College of Medicine. She is also a STAR 3 Spinning® instructor and a Certified Personal Trainer (American Council on Exercise). She is author of the popular blog, Spintastic (http://spintastic.blogspot.com), themed on motivational coaching strategies, which she promises to actually update now that her surgery rotation is over. Her research interests include the psychological effects of heart rate training, and the application of heart rate training to the treatment of anxiety.
References
(1) Berg RA, Hemphill R, Abella BS, Aufderheide TP, Cave DM, Hazinski, Lerner EB, Rea TD, Sayre MR, Swor RA. 2010 American Heart Association Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care: Part 5 — Adult Basic Life Support. Circulation. 2010;122:S685-S705.)
(2) American Red Cross. Revised American Red Cross Statement on 2010 CPR guidelines. 21 Oct 2010. www.redcross.org/
(3) Gordon S. New CPR Guidelines Emphasize Compressions First. Business Week. 18 Oct 2010. http://www.businessweek.com/lifestyle/content/healthday/644464.html
(4) Bahr J, Klingler H, Panzer W, Rode H, Kettler D. Skills of lay people in checking the carotid pulse. Resuscitation. 1997;35:23—26
(5) Ochoa FJ, Ramalle-Gomara E, Carpintero JM, Garcia A, Saralegui I. Competence of health professionals to check the carotid pulse. Resuscitation. 1998;37:173—175
by John | Oct 21, 2010 | Instructor Training
I see that Heart Zones is offering a Indoor Triathlon Race Director Certification course and thought you might be interested in learning more about it.
Title: Heart Zones USA CONFERENCE
Location: West County YMCA, Chestefield (St. Louis), Missouri
Description:
The Indoor Triathlon Race Director Certification covers:
Designed for personal trainers, triathlon coaches, group exercise and indoor cycling instructors, the opportunity to offer new club programs in one of the fastest segments of physical activities today; triathlons
What You Will Learn:
* To lead an eight-week group training program for an indoor triathlon event: pool swim, indoor cycling, and treadmill or track running.
* Coaching skills and techniques to work with groups, teams and individuals to prepare for the indoor triathlon event.
* Skills to be a race director and produce one or a series of indoor triathlons for clubs and other facilities.
* Each Participant Receives:
* A 180+ page Indoor Triathlon Coach Manual
* Eight hour coursework plus two hour indoor triathlon event
* CEU's from USAT (8) and AFAA, NASM, etc.
REGISTER TODAY
Start Date: 2010-11-06
End Date: 2010-11-07
by John | Oct 16, 2010 | Instructor Tips and Tricks, Product Reviews
We had a near disaster at this years conference that could have been easily prevented. Without using any names, one of our scheduled presenters contacted us three days before the conference to tell us her computer's hard-drive failed and she lost her presentation power-point + everything everything else on her computer. The last time she had backed up her computer was many weeks before the failure and now she was looking at $500.00 or more to have a service “recover” as much data as possible. She had to literally reconstruct her entire presentation using her handout.
Had she subscribed to an automatic backup service like Carbonite this would have been a minor inconvenience, instead of a major panic.
I talked about this during my presentation on using iTunes and explained how I had a similar hard-drive failure last year. Because I use Carbonite, I was able to purchase a new hard-drive locally (about $70.00) and with a few clicks restored everything in just a few hours. I lost nothing.
Did I mention she uses a Mac? She could have easily borrowed someones computer, downloaded the files she needed and be ready to present in about 5 minutes.
Don't be foolish. It's less than $5.00 a month. Sign-up now.
