If you've spent any time coaching youth sports, you know that kids have little interest in learning skills and structured drills. They just want to play ball and have fun!
As the coach of his two boy's baseball teams, popular Instructor Dennis Mellon understands his kids want to enjoy playing the game – not just focus on the science of hitting or the proper techniques for fielding a ground ball.
A good coach knows how to teach the skills of the game, while keeping the enjoyment and fun that kids crave. Many of those “kids” grow up and are now riding in our classes.
In our interview below, Dennis shares a number of his ideas on how he brings enjoyment to riders. I loved his advice; “I fool'em into getting stronger”. Listen to learn the rest.
This week's track will bring your class up a slow, steep hill as the rpm remains the same, but the gear becomes more intense with each minute. Bishop Briggs‘ song, River is one that will get stuck in your head long after this hill is over and you'll want to use it again and again. It would also make a great standing climb. (64rpm)
So you made it through your audition and your name is listed as “Instructor” on the schedule. Congratulations!
It's very common for the initial excitement, “I can't believe it…I'm an Indoor Cycling Instructor!!” to quickly fade away, replaced by fear and anxiety. The realization that in __ days you'll be mounting the bike and leading your class for the very first time, typically solicits “HELP! I'm teaching my first class on Thursday!!”
That “HELP” is based on FEAR > the perfectly natural fear of presenting or speaking to a group. Fear that you won't do a good job. Fear that you'll look foolish. Fear that you won't be liked, etc…
So to help you manage the fear that's going to come when you teach your first few class, I thought you'd appreciate three suggestions for mitigating that fear. Then you can get on to the task at hand > which is delivering a FUN and entertaining class for everyone who shows up.
Step #1 Prepare… But Not Too Much
If you were to ask me, “John – which do you feel would be better for my first class?
A. I walk in super prepared, with lots of detailed notes and cues on multiple 3×5 cards…
or
B. I have a simple/basic framework/profile for the class, leaving some room for spontaneity and my personality to shine through?[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']
I'd always suggest “B” and here's why.
Yes it's important to be prepared, but IMO having too much detail; your minute by minute profile reduced to writing, on a bunch of note cards, is a recipe for disaster > or possibly a very boring class presentation.
First you need to give your class what they want; a FUN and entertaining workout. It's only after you've accomplished this can you begin to add in what they need; structured, effective cardiovascular training.
When you climb up on that stage for the first time, there's a huge amount of stress and sensory/emotional overload. You're now faced with; using an unfamiliar sound system, getting your music going, all those faces watching you, you watching them, “am I showing good form?, “what is her frown communicating?”, do they like me? Are the enjoying the class?
So there you are, with a handful of note cards, that you proceed to read to your class while you manage everything else required to teach the class. Have you ever watched a speaker who gets up and just reads his/her speech? Head down, drowning on and on, with no audience engagement and certainly no personality? Not what you want to do in your first class – is it?
If you commit your early classes to a complicated series of notes, there's a good chance you'll do the same thing = despite all of your preparation something will happen (a late arriver/Spotify will skip a song or to your horror it will be on shuffle) something will happen that will throw you offand your well planned class could quickly become your worst nightmare.
Trust me on this. It's better to have a very simple structure to follow. There's nothing wrong with doing one activity/movement/intensity for each song in your early classes. Without the need to follow a script, you'll probably lift your head up and smile at a few participants in your class. I know it may sound crazy, but that's all many of them really want from you!
Step#2 Salt the Room
Back in the gold rush days, unscrupulous mine owners would sprinkle gold dust (Salting the Mine) to fool people into thinking the mine was valuable, in the hopes of selling a worthless hole in the ground to an an unsuspecting investor.
This strategy also works very well during an audition.
You can do something similar to make the room or studio more valuable for YOU, but it doesn't involve gold – something much better. Invite a number of your friends or family members to your first few classes – effectively Salting the room with friendly faces. I'd have them all sitting right there in the front row.
Now you'll have a bunch of familiar participants you can feel comfortable engaging with / get energy from! I had my wife Amy front and center during my audition with LifeTime Fitness. When ever I was feeling anxious I would look at her. She'd smile back and then turn and look to one side > my cue to not focus on her and make eye contact with others in the class. It worked like a charm and look at me now 🙂
Cycling Team getting warm before a big event. Image credit http://velonews.competitor.com/
Step#3 Pre-Class Warmup
It's a learned art to be able to ride with intensity and still be able to communicate effectively as an Instructor. I chose the words ride with intensity specifically because participants want to see you working > nothing reduces your authority in the room more than being labeled as an Instructor who fakes it – I've never seen anyone who can effectively pull off pretending to add resistance, so don't bother trying.
So until you develop the skills (and specific fitness – I don't care how fit you are, this is different) needed to comfortably breath and talk in full sentences, while in Zone 3 – I suggest you take the time to warm up before your class. No cyclist would think of starting a time trial without a complete warm up. They have to be able to perform right from the start and you need to be able to perform as soon as you press play.
Let's say your class starts at 9:00. You want to make sure you're standing at the door to greet everyone starting at 8:45. Twenty minutes should be long enough for a nice gradual warm up that include 3-4 short hard efforts to get you up to threshold and a few minutes to cool down. Leave 5 minutes for the bathroom break you know you'll need = you need to be riding at 8:20.
This would be the perfect time to practice your first few tracks. Listen for obvious changes that will cue you to make a change. If possible, try speaking out loud to loosen up your voice. Or maybe pick out a quiet segment where you flash that big smile and thank everyone for attending your first class… doesn't Madonna have a song, something about the first time?[/wlm_private]
This new release from Harry Styles‘ self named album makes a great faster hill at around 74 rpm. It's a totally different sound than you're used to hearing from the One Direction star, and it will definitely rock your next class. Here is Kiwi:
While you're checking out the newest releases, don't overlook this one by Robin Schulz and James Blunt called OK. As with the Harry Styles song, this is not what you're used to hearing from the You're Beautiful singer. It has more of a house beat to it that lends a strong beat to pedal to at 62 rpm.
Over the last couple of days I've remembered a few points that didn't make it into either part 1 or part 2 of my SoulCycle articles that I wanted to share today.
3 pound hand weights can get really heavy
[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']
I failed to complete part of the weight segment in the first class. I'm not kidding 🙁 Amy was right there next to me when I was unable to finish (I can't remember exactly what exercise) and had to drop my arms and rest, before I was able to continue. I didn't pick them myself, those little 3 pound weights were already there on the bike for me – given the chance I would probably grabbed something larger.
Our Instructor (Heather) had us with a lot of load on the flywheel and sitting up straight and tall. We went through multiple, high repetition series of shoulder, bicep and tricep exercises. I'd guess it was 5 or so minutes total and I worked to failure of my shoulder muscles before the end.
Something to consider…
But you can't gain strength with those little weights! That's what I've heard expressed by multiple “experts” that light weight/high repetition exercise has no value. I was discussing this with a former SoulCycle Instructor and his response to me was along the lines of; wait… so riding a bicycle has no value either? Isn't the act of pedalling a bicycle, with its high repetition and relatively low force, exactly the same as what we are doing with small weights in class? Why would one be “good” and the other “bad”?
The fact is that many women don't want to build muscular size – they only want to tone their upper body and rarely go near a weight room. SoulCycle obviously understands this = that's why they offer these exercises. Poke your head into any Group Fitness “Sculpt” class and you'll see a room full of women using similar sized weights – often while sitting on something unstable, like a Bosu or exercise ball.
They know their music… I mean REALLY KNOW THEIR MUSIC!
Yes, I mentioned this in the original article > When I compare how well both SoulCycle Instructors knew their music, as compared to my rather A.D.D. (feeling the need for something new every week) approach, I'm thinking I have a lot to learn here. In both classes it was uncanny how each Instructor was able to pre-cue every significant change in the music > or at least it seemed that way. The net effect was powerful and very impressive 🙂
Question: what, exactly, is wrong with using the same playlist for multiple classes? In the pre-digital music days, I watched Amy painstakingly create cassette tape playlists. She would use each for a month or more and then recycle her favorites months later. After a few classes she would know the ebb and flow of each song perfectly + what track was to follow. My (and maybe your) need to deliver new music every week (or class?) has me scanning my iPhone or crib sheet for what's coming next > is this a climb or a fast flat? What's going to follow? Does your class really need new music every week? Or is that just an insecurity of yours… one you'll need to get over? [/wlm_private]
This was surprising to me John!
I received a bunch of emails and read multiple Facebook comments, all expressing the same basic sentiments; your observations are the exact opposite from what I've heard others say about SoulCycle. Why haven't I heard this perspective before?
Good question!
Why do you think much of what you've read/heard about SoulCycle is negative? I have my ideas, but I prefer to hear yours below >
Are you an independent thinker when it comes to conducting an effective, entertaining and motivating Indoor Cycling class? If so please consider joining us here as an ICI/PRO memberwhereeveryone is welcome – no matter where, our how, you choose to teach!
Anyone who knew Jim, loved him. He was a very influential part of creation of what all of us recognise as Indoor Cycling today. Jim's knowledge of training was unequaled, as was his wisdom and understanding of what Instructors needed to do, to truly meet the physical and emotional needs and expectations of their participants.
All of us here at ICI/PRO benefitted immensely from Jim's insightful articles and Podcasts. This post of his profoundly changed my perception of my role as an Indoor Cycling Instructor. Three simple concepts that began the slow process of opening my eyes and accepting both the appeal and value of non-traditional forms of Indoor Cycling…
Who am I to decide?
If a workout session has to produce a result, you have a paradigm for unhappiness. Instead, my current approach is to create a training session that allows a person to get whatever he/she needs from the workout without interference on my part.
Just present the opportunity
As an instructor/trainer, my job is to create a situation and an environment in which members can experience the benefits of physical exercise, and nothing more. Which benefits these are will vary with the individual, and it’s important that I never assume what they could or should be.
Then accept their choice without judgement
I offer suggestions but recognize that this is their path. I can't overshadow it with what I think they should do with, or gain from, their training. That’s not my job and would be a misuse of the trainer role.
Shortly before we lost Jim, he wrote Non-Authentic Indoor Cycling. If you haven't read it please take a moment and do so, because it describes his progressive vision for Indoor Cycling and what he felt would be our roles as Fitness Professionals.
If non-authentic IC is going to make a mark, why not embrace it for what it is — a way to train on the bike that makes (some) people fit and happy?
…
Why shouldn’t any and every indoor cycling program be taught by those who are truly qualified to teach indoor cycling? That would be the likes of us. We know indoor cycling best. We could create a program — inauthentic fluff, if you will — that’s still authentic in its safety, structure and cardiovascular benefit. Why not?
Interested in being part of a group of Instructors who believe like Jim did?
