I first met Dr. Kevin Steele in the mid 2000's when he was with Life Time Fitness and it was a real treat to catch up with him again at the past MINDBODY FitPRO conference this past Fall.
Dr. Steele has his Ph.D. in exercise physiology with a sub-specialty in nutrition, and his B.S. in sports medicine and physical education. He has participated in the RAAM cycling race across the United States, the Ironman Triathlon World Championship in Hawaii three times, bike raced in Europe, and ran in numerous marathons.
You can listen to our discussion below or click here to subscribe to our free Podcast in iTunes and never miss an episode.
Toward the end of the interview, Kevin and I discuss their Ugi Fit training system – programming that sounds like it could be an awesome addition to a pure Indoor Cycling boutique studio wanting to add a strength offering to their schedule. The appeal to me personally… I could get certified as a Ugi Instructor, without needing to go the full Group Fitness Instructor certification route. Would that be of value to you [wlm_firstname]?
* n'at a “general extender”[2][3] (http://en.wikipedia.org/wiki/Pittsburgh_English)
For those of you not well versed in the language of “Pittsburghese”, we use the phrase “n’at” for a variety of reasons, but in this case it means “along with some other stuff”. Consider this a “side-bar” to the story I’ve been building in this Evidence Based Cycling blog. John Macgowan wrote an article on incorporating the “grade of a climb” into your Indoor Cycling classes, and it seemed like a great topic to write a follow up for.
Power, Speed & Grade of the Hill
While writing the first book on Training with Power for the Indoor Cycling environment, it became imperative to create a system that was both practical and easy to teach from Indoors, but that could also be directly applicable outdoors. After all, the mission of Cycling Fusion™ from day 1 has been to bring these two worlds together, and the validation of how our training translates while riding on 2 wheels continues to be a Start Trek level “Prime Directive”.
To that end, my crew and I followed the same approach I have been describing each week through this blog. . So, I purchased an outdoor power meter (the iBike was the cheapest that had about a 5% tolerance for accuracy — plenty for our application. Getting 100% accuracy is absolutely necessary indoors, since we won’t have the same power gauges outside anyway, and we just need to know that we are improving it, not that we are at 200 or 300 or 225 or some other arbitrary power number.
When I would ride outside, I would compare the wattage I was seeing indoors with wattage figures while riding outdoors. This led to a variety of research undertakings with myself and my study participants. This work on Power truly marked the beginning of Evidence Based Cycling, I just had not put a name and more structure to it at that time.
1 Watt per Pound
One of the key principles presented in the book is the notion that if we want to ride outside, or more specifically, if we want to be able to climb typical hills that cyclists normally climb outside, we need to be able to achieve a minimum of about 1 Watt per pound of weight you are carrying up the mountain (rider wt + bike wt).
Through existing math equations, we were able to create a chart that showed how many Watts/lb would be required on hills with specific grades, given specific speeds. It turns out that under 1 Watt/lb there are few hills that can be ridden at a speed of 5 MPH or greater. Below 5 MPH it becomes increasingly hard to hold the bike upright. One can just about walk at 4mph, and that’s not “speed walking”.
Willing Guinea Pigs… er Volunteers
I was lucky enough to have a bunch of regular members that embraced the whole EBC approach to training and learning, and they were more than willing to help with the research. We first wanted to know if the chart and our math seemed to bear itself out in the real world. We used different people, at different riding and fitness levels to climb various hills with differing grades with our power meter, and we found that the numbers seemed to jive. While the testing of our own clients and fellow coaches/instructors would have been enough for us to build our training with, in writing a book for “the masses” we were compelled to go a bit further.
We wanted to establish some early credibility with both the book and our own research, so we commissioned a University Study to validate the formula and the chart in a different state with different riders, and with a Power Tap that would directly measure power instead of our inexpensive model that only calculated it.
Independent Validation
Carl Foster, Ph.D., FACSM; is the director of the Performance Lab at the University of Wisconsin. His team independently validated the chart that our 1 Watt/Lb principle is based upon, and thus we have a solid foundation for using this as a good target Power goal for the average rider. Here are the final excerpts from their published paper:
Results: Predicted PO and measured PO (within the range of 140-400W) were highly related (r=0.989), with an essentially zero value for intercept (Figure).
Conclusions: Without correction for wind, altitude or the effect of additional riders, the relationship between predicted and measured PO during cycling was very strong, supporting the value of published climb equations.
Comparison of Predicted and Measured Power Output During Uphill Cycling
Carl Foster, Ph.D., FACSM; Jacob Cohen, Gene Nacey University of Wisconsin-La Crosse and Cycling Fusions.
Comparison of Predicted and Measured Power Output During Uphill Cycling Carl Foster, Ph.D., FACSM; Jacob Cohen, Gene Nacey University of Wisconsin-La Crosse and Cycling Fusions.
Implications for Indoor Cycling Instructors
Given that there are no real hills and real grades in an indoor cycling room, one must artificially create the feeling by adding resistance. With the spate of power indoor cycles there are now on the market, using the Speed & Power Chart, and specifically 1 Watts/Lb as a target, and the concept of Watts/Lb as a training parameter can provide a ton of useful options for cueing climbs or even entire classes.
I’ll be the first to admit that my self-confidence as an instructor is a work in progress. There are days when I start class without a worry in the world; I feel good about my plan for ride and trust that the right words will come out of my mouth. Other times, I would rather sit in the back corner of the room than have to be the one with the microphone. At the end of the day, I know the cornerstone to feeling more comfortable as an instructor is believing in myself.
So, how does one build confidence in a group fitness setting?
A quick Google search led me to an excellent article on this topic from Amanda Vogel, M.A., on ACE’s web site. In a nutshell, she suggests the following:
Be prepared
Anticipate “bumps” in the road
Develop your “Leader Persona”
Identify your allies
Accept that some people won’t like you
Command attention
Consider your “visual brand”
Manage first impressions
Love what you teach
“Fake it” when necessary
Check out her post if you’d like more details on any of these tips; she did an awesome job with the article.
Even though I've been teaching since '08, my teaching style continues to evolve. In some ways you could say I'm “Under Construction,” but aren't we all, in a way? These are the areas I've been focusing on as of late. I would love to hear yours, too.
Being prepared. I find there is less room for self-doubt and more room for confidence when I walk in with a plan. Typically, this means creating a new profile and, potentially, even taking it for a test run. Sure, there are times when starting from scratch is not an option. In that case, I make sure I know which ride I plan to recycle. Whether new or old; having an idea of the agenda gives me a sense of calm as well as a reminder that “I am ready” and “I can do this” in the minutes before class.
Being authentic. Where I teach, I could rattle off a list of awesome qualities about every single instructor; I truly am part of a top-notch team. Sometimes, though, I catch myself comparing: “Gosh, they are so good at X, Y, and Z. I should try to be more like that.” Then, I remember (but not always as quickly as I should) … “that's not me.” To keep myself from falling into the comparison trap, I am making a point to focus on my strong points – things that I like about myself – and showing up to teach with them; nothing else. We all are a heck of a lot better at being ourselves than we are at being anyone else.
Focusing on the students. When I take my mind off of me and shift it to my participants, I'm convinced that my teaching improves by leaps and bounds. Why? Instead of thinking about how I might be coming off, I'm focusing on what my students need to hear. Yes, our students probably do come to see us, but I think there are reasons that rank higher. Whether its to have an escape from a stressful day or to reach a new personal best, our students are coming for an experience. For me, shifting the focus off of myself and onto the students in the room immediately changes the way I think allows me to focus on what really matters: the people who showed up for class.
If you feel like sharing your confidence-building strategies or have anything to add, please comment.
John,
Greetings from Korea… I would just like to let you know my current situation. At this time, I am not able to continue my membership with ICI/PRO due to financial reasons. As you may not remember, I am in the US Army over here in Korea and someone in the States (most likely Washington) decided that we were getting paid too much and cut the BAH (Basic Allowance for Housing) and COLA (Cost of Living Allowance)… so, I lost over $500 this month, and have to pay for more out of pocket expenses. I would like to know if it is possible for you to keep me as a member and I pay at a later date? I will keep you informed of when and I will put some aside to make the payment. If this is not possible, please let me know.
Respectfully,
Tim [redacted]
SFC, US Army Korea
Yes Tim, I do remember you and how last year you requested that we host a conference in Taegu, Korea – Boston was a little too far for you to travel.
I don't know about you, but I feel very blessed by those who serve as Active Duty Military. It also brings me a lot of joy to know we have ICI/PRO members serving in Korea and the Middle East who are using our resources to keep their base personnel fit and ready for duty.
I'm also glad that I could help former Spinning MI Debbie Miller promote Sweat for a Vet – where 51 clubs, with hundreds of riders, will participate next Saturday 11/12 to raise money to help wounded warriors become fitness instructors.
I also feel very blessed by the support of the ICI/PRO community and felt compelled to do my part and give something back…
So I responded to Tim explaining that I had him covered and his subscription would continue. Not wanting to limit this to just Tim, I decided that new and renewing ICI/PRO members on active duty (any country) will qualify for a 6 month Gratis level membership = FREE 🙂
Please forward this information on to anyone you feel would qualify. If you are aware of any Military Fitness Instructor social media groups or email lists, I would appreciate you posting this information.
SoulCycle doesn't offer Indoor Cycling “classes” so much as they offer Indoor Cycling “productions” where the participants (if they choose) are part of the show. Not just as “extras” playing bit parts, but critically important actors and actresses in each SoulCycle performance.
During these 45 minute scripted fitness events, the Instructor's role is split between; Performer, Cheerleader, Coach and lastly as the Director – directing the participants in their parts of the production.
If you missed any of my earlier articles about SoulCycle, you'll find them all here.
Any great musical or theatrical production begins with building anticipation in the audience. The SoulCycle location we visited has what can best be described as a waiting area. A room with multiple benches that's midway between the hall with the lockers and the primary entrance to the studio.
After I got dressed in a very nice locker room, I met Amy in the waiting area. The previous class was just ending and a stream of sweaty, smiling faces flowed out and past us, on their way to shower and change. (Yes they have showers) We chatted with a couple of women regulars (I never miss this class for anything) one told us, while waiting for an indication it was time to go into the studio. My typical experience has been when one class leaves, the next files in right behind. Not here. You could feel and hear the excitement of the 30 or so of us waiting, when a man wearing a SoulCycle shirt walked out of the studio with a handful of rags. He didn't say anything and didn't appear to need to. The group knew it was time for us to go in.
As I described in part #1, SoulCycle understands that details matter. Between classes they have a crew (it looked like three people) go in and clean everything before the next class. Every bike appeared spotless and functioned properly. Each had a clean towel across the handlebars and two clean hand weights in the little holders under the seat.
When we walked in it was obvious that the studio is a very special place. They had the lights were very low, primarily lit by the faux candles on the four corners of the Instructor platform. What was a noisy/chatty group became much quieter as everyone filed in and found their reserved bike, got set up, and climbed aboard. With 60 people in that small space and so much activity going on, I didn't see when Instructor Heather P (Peggs) walked in – but it was obvious once she cued up her music and turned on her mic.
Among friends
Amy and I were two of the three new folks in that class. Heather seemed to know most everyone else in the room, greeting what seemed like dozens by name as she bounced around the room before the start. She must have reviewed her attendance list because she walked over and welcomed us both by first name.
Heather explained that this was her third class of the day and that two of her favorites would be up front demonstrating, while she conducted the entire class off the bike. The cleaning/setup crew had already prepared for this. Before we walked in there were two bikes on the Instructor platform – in my second class there was only one.
Heather P
Intros
In both classes the Instructors introduced themselves and explained a little bit about the ride to come. I was surprised how both Heather and Lindsay B (who taught the second class I took) offered modifications; the need to keep enough resistance on the wheel and suggestions for taking it easy if today wasn't your day. Lindsay made the point several times; “turn it down until you can't feel anything… then add back a half turn. We never ride in here without resistance“.
Note about form. I can't remember when I saw so many people who looked so good on their bikes. And no it wasn't that they are all young females. Nice flat backs, relaxed upper bodies, very smooth pedalling techniques and I didn't see any of the wild, out-of-control crazy stuff I expected to see. Yes there is a lot of 110+ RPM in these classes – and it looked very controlled.
My idea, and it's only based on observing two classes, is that there's a lot of peer pressure between riders to look good on the bike. They know they're part of the “show” and do their best to look the part.
If you ride in a group outdoors, you've probably experienced the same peer pressure to look good – that's why many men shave their legs 🙂
I've taken this class before
Both classes I rode started exactly on time and followed the same basic profile. I wasn't keeping track of time so I don't have any specific segment lengths. Actually I didn't watch the time on purpose. I wanted to know; how long did the class feel? It felt like it zipped by very quickly. Amy felt it was short – she normally teaches 60 minute classes.
The class profile was something like this:
Standing warm up, with cues to add load over ~ 10 minutes
Transition to a climb with a lot of push ups and jumps
Lather, rinse, repeat
Weight segment
Inspiration/reflection time
Big finish
Stretch and transition
Key Detail: These Instructors know their music exactly and teach to it very effectively. Both exhibited Group Fitness backgrounds, giving us helpful 8 count – countdowns, that always ended right with the phrasing of the music.
I was very impressed by both Heather's and Lindsay's professionalism in the way they conducted their classes. NOTE: with the one exception that Lindsay used music (hip hop) that had a lot of profanity in it and swore herself on occasion. It's not for me, but the guy with the gauges and sleeves riding next to me said he never misses her class. Throughout class they both discussed and encouraged proper form. During the weight segments we were instructed to add a bunch of load and sit up straight and tall. It was also suggested that we stop pedalling. Most slowly rolled their legs during this part.
Is there purpose to all of these extraneous movements?
Critics of SoulCycle (and similar) classes point to how non-cycling specific movements; jumps, push ups/rhythm presses, “tap-backs”, figure eights, etc… have no proven training value and/or diminish the potential training value of riding an Indoor Cycle… like an Outdoor Cyclist would. For those reasons, along with perceptions the some of these movements may be potentially dangerous, we're told we should not include these movements in our classes as they're “Contraindicated”.
Based on what I saw at SoulCycle (and other similar classes I've taken) my feeling is that critics are completely missing the point. IMO these movements are a critical part to the appeal of these classes. It is a thing of beauty, watching a room full of people exactly on the beat and rising and falling in unison. I've heard this described as “tribal” behaviour, similar to fans doing the ‘wave' at a sporting event. It's a very powerful way to connect a group of people together. And at the same time, these jumps are very challenging to perform correctly – which I feel is another reason for the success of SoulCycle that I explained in this post.
Soultime
I found this element of each class interesting. After the weight segment, both Heather and Lindsay turned down the lights and described overcoming a challenge in their personal lives. Playing some trance like music, Heather explained how this week marked the five year anniversary of her sobriety and how appreciative she was of the support she'd received from SoulCycle and all of her regulars.
Lindsay did something a little different. She invited a man to ride her Instructor bike. Then described how she had lost her voice for 10 days and couldn't teach. She then put her arm around the man and explaining how he was the doctor who helped cure her vocal paralysis.
Both short speeches ended with loud applause.
This then segued into a time where we were all asked to reflect on some personal challenge of our own. We rode in near total darkness for a few minutes with just the music. From here the intensity built in a way to communicate how we could overcome whatever it was – leading into a final big effort to finish the class.
Closing time
Each class includes a three minute stretch/cooldown. How do I know it was three minutes? They both said so in their closing. With everything else tightly scripted, I'm guessing the class ended exactly on time. Here's where these Instructors diverged a little; after each did hamstring and lower back stretches while on the bike, Heather did most of her stretches off the bike. Lindsay did all of her's on the bike.
After we were told their upcoming class times and locations (there are 6 SoulCycles around the LA area and they both teach at multiple locations) we were thanked and encouraged to leave quickly. This may explain what didn't happen. I've been in classes like these where the “groupies” flock to the Instructors after class. I observed both pretty much alone after the immediate end of class. This gave me and Amy a chance to say hello to Heather and tell her that we were visiting instructors. She said she appreciated us being there and asked if we would be attending other classes while we were in town.
Overall impression of SoulCycle
In case I haven't effectively communicated it here, Amy and I were very impressed by our experiences at SoulCycle. I participated in two classes, led by true professional Indoor Cycling Instructors who understand what their participants want from a class and they both delivered it.
With the exception of the horrible music (I hate Hip Hop) Lindsay played in the beginning of her class (she did win me over during her weight segment as she went around cuing proper form to multiple individuals), I didn't see anything that wasn't near perfect in the delivery of this experience.
Final note: I appreciate the 20 or so emails and Facebook PM's I received about part #1 – my preference would be that you leave your remarks as comments to this post. But if you're concerned about publicly expressing your views, your email or PM is still appreciated.
There's maybe a new App on your iPhone when you update to OS 6.0
Wasn't I just saying; if it wasn't for Podcasts, I would rarely (if ever) use iTunes?
Well I now iPhone/iPad users can access The Indoor Cycle Instructor Podcast through a new Podcast App, completely bypassing iTunes.
IMPORTANT NOTE!
This new Podcast App changes how ICI/PRO members will subscribe to the premium RSS feed (Super Secret iTunes Feed) that allows you to download Member's Only Audio PROfiles and PRO/Podcasts.
For ICI/PRO members who were already subscribing – no worries. Your settings will automatically move everything to the new Podcast App.
Any ICI/PRO members wanting to use their iPhone to download and listen to our Member's only content please visit this page for simple instructions to adding your premium feed to the new Podcast App.
Some of you may have noticed the new Podcast App – it installed automatically for me – but not everyone I've talked to – when you upgraded to OS 6.0. You do upgrade your iPhone or Android device when prompted, don't you? Sounds like another Best Practices.
I'm seeing the new Podcast App as a big improvement, actually the whole OS 6.0 update as a big improvement, because now many common tasks can be done wirelessly. In other words; YOU ARE NO LONGER A SLAVE TO CONNECTING YOUR iPHONE TO A COMPUTER WITH THE CORD! Which of course is one of the benefits to Spotify – everything is done using a wireless connection 🙂
If you turn on the free iCloud storage and enable the iCloud Backup there may not be any reason to connect your iPhone to your computer at all.
This new App completely bi-passes iTunes. Once you've added the App here's a few tips and suggestions:
In the main Settings area (where you turn on Airplane mode) scroll down to Podcasts and be sure that Use Cellular Data is off so you don't burn through your Data plan 🙁
Open the Podcast App and select a Podcast. Clicking the arrow as shown takes you to the setting screen…
… can set the subscription to update and download new episodes whenever you have wireless service.
