Can an argument be made for deemphasizing “Outdoor Cycling” in your Indoor Cycling class?
Or asked differently; would it ever make sense to remove many (if not all) of the references, imagery and cuing related to riding outdoors?
Life Time Fitness thinks we should and for some class times and populations, I agree with them.
Evolution Cycle is the latest branded cycling class format from Life Time Fitness. As part of the training, we were asked specifically to reduce/limit references to riding outdoors. Why? Because a large percentage of our members do not ride outdoors.
Have you ever had an experience like this?[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']
Do I look like a person who uses coupons?
Have you ever been in a situation where some passionate person is extolling the virtues of an activity, one where you have absolutely no interest? They go on and on, almost to the point of lecturing you, about how they know what's best for you.
I met one of these folks recently… a female cashier at the grocery store:
Her: Do you have any coupons, sir?
Me: Uh, no, no I don't.
Her: They could save you a bunch of money.
Me: I don't have any coupons.
Her: They're easy to find… we have a supplement in each Sunday paper.
Me: (getting annoyed) I don't subscribe to the paper.
Her: We're happy to mail them to your home – big smile – can I get your address?
Me: Can I just pay, so I can go?
Her (sensing my annoyance): I was just trying to help you save some money, sir. I can't understand why you wouldn't be interested in that!
Me: (losing it) I'm sorry, but do I look like a guy who uses coupons? I hate coupons. I have a lot of anxiety whenever someone gives me a coupon for my next visit. Will I remember to bring it? Of course I don't. Then I'll be standing here in line, dreading the inevitable question I know you'll ask, BECAUSE I WILL HAVE FORGOTTEN THE DAMN COUPON AT HOME.
Do you think that just possibly, there are a few participants in your class who are disinterested in outdoor cycling? Maybe they're a bit over weight and intimidated by a fit peer their same age? Or they are afraid to ride outside? Or they don't want to be told they're missing out by not riding on the road?
The change from the previous 60 minute “Studio Cycle” format, to the new 45 minute Evolution format, is based on the competition Life Time is feeling from boutique studios. The goal is to appeal to everyone, cyclist and non-cyclist alike and fill the studio with people. As an Evolution Instructor, I now use slightly different language ad let the music do most of the talking. The class, now shorter, is supposed to be harder (above threshold work) and more energetic/entertaining than the old Studio Cycle classes were.
LTF has also added an official Rhythm/SoulCycle like ride they call Cycle Sculpt at select clubs. I taught one of these classes a year ago and wrote about my experience here (complete with the profile and playlist).
So how can I tell if I'm too much outdoor cycling?
When I consult or talk with Studio Owners I'll ask them this question. Overall, what is your participant split between cyclists and non-cyclists? My observation is that having a high percentage of cyclists – over ~30% across all your classes – is an indication that something is wrong. This high percentage of cyclists tends to correlate with smaller overall participation rates, especially in the summer months when cyclists abandon you for riding outside.
IMO a large percentage of cyclists is an indicator of who's not in the studio. It's my impression that Life Time is seeing and acting to make our classes feel more inclusive.
Please don't get me wrong here. Your studio should have cycling specific classes on the schedule, especially during the winter months. But even with all the cyclists coming inside, your participation levels of non-cyclists should remain healthy throughout the year. If it's not, there are a few things you could consider changing.
What have I done to change?
I started by looking in the mirror just before I started my class. Looking back at me was a fit, 53 years old cyclist, standing there in his coordinated Life Time kit. Then I asked myself a question; am I dressed like the typical participant I have in class? Yes and No were my answers.
Yes – I do look like my Performance Cycle class participants. Then again they are comprised mainly by cyclists, so it would make sense that I continue wearing my kit for these classes.
No – I don't look like most of my morning class. Not for when I participate in, or sub, Amy's Saturday morning class either. This class of Amy's is one of the most popular at the club. It's normally a 50/50 split men/women, but very few are recognisable as cyclists. For these classes and classes that I participate, I wear my pearl izumi bibs and a workout shirt. I miss not having a back pocket for my mic transmitted, but I do feel I fit in better. I look like everyone else 🙂
I'm changing my language. It's been hard, but I'm slowly removing words that have an outdoor cycling connotation. Gone are; climb, flat, mountain, draft, peloton, race and time trial. Now I'm cuing on different “challenges” like strength, speed, stamina, etc.
DJ Scott Melker playing the Red Rocks Amphitheatre in Golden, CO
Time for another Profile Contest!
My friend , professional DJ Scott Melker send me an awesome playlist to use in my 45 minute Evolution Cycle class at Life Time. I had asked Scott for this because quite frankly; there are times when my personal choices of music, aren't exactly what my class wants to hear 🙁
So I occasionally solve that by using OPM (Other Peoples Music) – Amy's music has been heard in my class on occasion, as has Chrispins and others to fabulous effect.
If you don't know him – Scott Melker is the creative genius behind The Melker Project. Beyond rocking clubs and amphitheatres, Scott is a mashup and remix artist. His music is used by some of the hottest Indoor Cycling Studios and Instructors in NYC.
Instead of keeping this playlist all to myself – I thought I should share it – which lead to the idea; why not have another profile contest?
The rules are pretty simple:
Create a fun and entertaining class profile using the playlist as provided > no substitutions or re-ordering please.
Create a .pdf of your completed playlist.
Upload it to the Celebrate Indoor Cycling Facebook group's file section before the end of Saturday February 6th.
Between Scott and myself, we'll pick three as winners on Sunday 2/7. 1st place wins $300, and the top three each receive a one year subscription (or extension) to ICI/PRO! All winners will have the option to be recorded as an official Audio Profile.
Once you've downloaded the file > Extract the files in your download folder or move them into where you keep your other music files. If you have your settings in Spotify correct, you should see all of them in your Local Files.
Once that's done, click ICI/PRO Scott Melker DJ Mix to open the Spotify playlist. This will ensure you have the playlist configured correctly.
I'm super excited to announce that ICI/PRO is teaming up with the owners of Full Psycle Indoor Cycling; Paul Harmeling & Shelly Scott. We are hosting our first Full Psycle/PRO Performance IQ Training on February 14th at the Full Psycle Studio in the Lincoln Park area of Chicago, IL.
1/20 update: There's just two open seats remaining.
I've taken over a dozen classes that incorporate PIQ Display Training – at studios across the country. In only one did I feel like the Instructor really understood how to effectively integrated PIQ into the class. That class was Paul Harmeling's and you now have the chance to learn from the person I see as the expert in teaching Display Training Indoor Cycling classes!
Can't make this workshop? If you would like to receive notifications of future events join this email list.
Listen to this short interview with Paul, where we discuss the details of the training we're providing February 14th.
This 6 hour, comprehensive training workshop will include two complete master classes. They'll be taught by Paul Harmeling & Shelly Scott – co-owners of Full Psycle.
To complement the Master Classes, we will be offering the following:
Understanding the basics of PIQ – presented by Tae Yoo
Troubleshooting and Best Practices
Training With Power for Indoor Cycling Classes – presented by Me John Macgowan 🙂
Maximising the functionality of Performance IQ and effectively class presentation using:
Power Screen/Race Mode
Heart Rate Training Screen
PTP (Personal Threshold Power) Screen
Watts/Lb – Weighted/Leveling/Handicapping Mode
Teams Screen
Building Entertaining Display Training Class Profiles
Creating Speciality Classes with PIQ
Get people excited about Display Training with Social Media
Using PIQ data to bring consistency to your Indoor Cycles
We are limiting attendance so we can include multiple opportunities for participants to demonstrate what they've learned. Instructors will need to conduct teach-backs throughout the workshop.
Tae Yoo is taking us all out for dinner Saturday night as the end of a great day of PIQ!
At this moment, I'm sitting with one of my dearest friends and fellow cycle instructor. We've been listening to music together and we found this great 7 minute flat. She will use it for an opener- I most likely will too. It's 102 rpm's- great for warming up our legs after coming in from the frigid temps in Minnesota and Michigan (she lives in Michigan).
Interestingly enough, the original “Limit to Your Love”, by James Blake is 73 rpm and I've used it for a climb in past profiles.
Spotify is continuously updating both their computer software and iPhone/Android Apps. To keep you up-to-speed with changes and improvements, here are a few new tricks you might not be aware of – a few of these are courtesy of PC Magazine:
Recover Deleted Playlists
Oh Crap! Ever have that sinking feeling when you've inadvertently deleted a spotify playlist? Have no fear. Spotify has a place where you can recover deleted playlists. To find your deleted playlists go to your Spotify Profile (opens in your browser) and scroll down to Recover Playlists.
While you're on your Spotify profile
Spotify only allows you to sync three devices. So if you've upgraded, replaced or added any devices (new iPad for Christmas?) you can Remove Offline Devices there.
Clean House
If your sidebar has your scrolling through a few hundred playlists, it maybe time to get organized! While it's not a new feature, how to create new Playlist Folders isn't readily apparent > but it is easy. From the File navigation you can select New Playlist Folder or the Ctrl+Shift+N shortcut has the same result. Create a folder name and then drag playlists into the folder.
Garbage in… Garbage out
To be fair, the Normal setting for sound quality is fine for most listening situations and streaming. Your studio isn't one of them. Can I assume you what the very best sounding music possible? Amplification of music will magnify the quality (or lack of quality) and the difference will be noticeable to your participants. Follow the Settings > Music Quality and set the Sync Quality to Extreme. Sure it takes a bit more memory, but the clarity and PUNCH of your Extreme 320 kbps tracks will make a subtle (yet impactful) impression on your class! NOTE: this setting only effects music you've set to make available offline > which is the only way you should be playing class music.
Find the best EQ for your studio
Do you have a few participants who always show up early? I do and last Thursday (New Years Day) I put them to work before the start time for class. I used Aly & Fila — Perfect Love – Radio Edit, a fun track from this Jan 1st Playlist and went through each option on the Equalizer: Settings > Playback > scroll down > Equalizer. The Dance EQ setting was the popular favorite so Dance was what I used – and will continue to use in that studio.
NOTE: If you want to get really fancy you can tap and drag the white dots to make your own custom EQ setting. It appears that Spotify remembers your setting after it's been closed, even though the little check mark doesn't show the next time you open Spotify, so it's all good 🙂
What's this remote control thing?
Spotify assumes that if you're playing music from your computer, you automaticly what to control said music from your handheld device. But what if you don't want to control your music from your iPhone? It drove me crazy for a while until I figured out that I could turn off the remote control by taping the green speaker icon shown below.
Essax is a brand of bicycle saddles located in the province of Alicante (Spain). Our company has over 25 years experience in the manufacturing of technical products in polyurethane foam and leather, which assures our knowledge and experience.
Above all, we are cyclists who manufacture for cyclist, which means that we make from our passion our work. Therefore we know from first hand what users needs and what the requirements of the sector are.
http://youtu.be/f6gnUTNbaWQ
What is the fin for?
This is the key to this whole Bike Fitters ensemble. Its position indicates the rider how to place his sit bones so that they are well supported in the seat. It interacts with the user giving information how to be seated on the saddle. In the hundreds of biomechanical studies for the development of this product, the result of them told us that the vast majority of riders had sensory perception being well positioned on their saddle as where reality showed they were rotated or only supported one of the two Ischia
So the purpose of the fin is to locate you and your sit bones correctly, fore/aft on the saddle. This, Essax is saying, is super critical on multiple levels; comfort over time, pedal force imbalances, hip stability and overall power development. That sounded really familiar…
There are multiple factors that affect how you produce power and what ultimately gets displayed by the console. A few months ago I wouldn’t have believed you, if you tried to convince me that (beyond the level of comfort you feel) a bike’s saddle design could add or subtract to the power I could create.
I believe it now.
Back in March I had a professional bike fitting on my new VeloVie with none other than the Bike Fit Guru Chris Balser. I figured that I had a few dollars left because of the incredible deal I got and, with one kid graduating for college this Friday, why the heck not?
I was a bit naive about what all was entailed in a 2 hour fitting. I thought Chris would be super focused on getting my seat height exactly right, maybe futz with the tilt of the handlebars. Stuff like that. Nope. For close to an hour we tried out different saddles, 11 in total. That’s right, Chris had me ride on a trainer, trying 11 different saddles, to find the perfect saddle that (his words) your ass can find easily. Here’s what we finally decided on… a Fizik Kurve.
As a sidenote – I have two years/~6500 miles on my Fizik Kurve Chameleon Saddle and absolutely love it. Chris was exactly right to choose it for me > Everytime I sit on it my butt finds exactly where it belongs.
Can you effectively cue proper saddle position?
Short answer IMO is you can try, but my personal feelings are that most Indoor Cycle saddles are too big (FreeMotion being the exception) and too soft, to be really “findable” for most people's derrieres. That doesn't mean you shouldn't make the suggestion to move around and see if you're in the best position.
Just don't cue this once, early in the class and then forget about it. Give everyone time to settle into their positions and then ask everyone to reacquaint themselves with the saddle. If you've taught for any length of time (and you're paying attention to small details) you have seen how many of your riders visually appear to relax at some point in class. For me, I notice it during the first welcomed recovery I give them > typically following the first “Best Effort” interval they've completed.
Like everything else you do as an Instructor, you should be experimenting on yourself and then decide what & when makes the most sense.
