Master Instructor Blog

By ICG® Master Trainer Jim Karanas Last week”™s post covered variations in intervals and ladders.  This week”™s covers variations in pyramids and steady-state workouts. PYRAMIDS A pyramid is a training technique that is essentially two ladders back to back, one...

The cadence or speed at which we pedal has a large impact on the type of workout we will receive.  Maybe larger than we think.  Often times, the only thing that separates one workout from another is leg speed.  This 4 part series will explore different ways cadence...

In my last article entitle “Make Recovery Work” we looked at how we as instructors can efficiently use recovery time to our advantage.  Two of the main points were to use recovery as a time to provide instruction to prepare our riders for what is ahead and as a way to...

By Team ICG® Master Trainer Jim Karanas Every day, countless products, services, and people provide us with positive or negative experiences. Not long ago, one of my students confronted me to let me know that she was annoyed and frustrated with a substitute instructor...

We know it is safe to keep both feet attached to the pedals and simply focus on one leg at a time, but is it safe, and should we unclip one foot to perform pedal stroke drills in our indoor cycling classes? To stay on point I’m not going to discuss if and why 1-legged...

By Team ICG® Trainer Elliott Bringman Growing up cycling and swimming, I never knew that without a flexibility regimen, the muscles would tighten more and more and, cumulatively, end up rigid. Rigidity, in the long run, decreases range of motion, which is detrimental...

(A PEP TALK — because we all need some empowerment from time to time) Although I thought I would be preaching to the choir on this topic, I believe we need to stay inspired as much as anyone. We are the ones using all of our energies to change the face of indoor...

The look on Tom Scotto's face says everything! That's real mountain climbing, at Threshold, in Spain. Tom was in Spain last week with Gene Nacey to film another in the series of Global Ride Indoor Cycling DVDs If you have a few minutes I encourage you to watch the...

My approach to indoor cycling has always been to bring the qualities of cycling outdoors into the indoor cycling studio.  On one hand, there are the general qualities of fitness and condition that everyone enjoys, cyclist or not. However, there are definitely...

ICI/PRO member question from ICI/PRO Podcast #203 Cycle Strong Audio PROfile What exactly should the "openers" in the warm-up consist of? In Tom's "Getting Started with Intervals" audio profile, he described them as 30 seconds of maximum effort followed by 30 seconds...

Last week I was asked to sub a couple of classes for another instructor and friend.  It was at a club that I used to teach at and where I still knew a number of the members.  I always like teaching at this particular club because the riders throw out some good energy...

By Team ICG® Master Trainer Jim Karanas We”™re not wired to seek out pain.  Human evolution developed and adapted a neurological system and sensory perception for reducing pain and seeking pleasure. Easy-to-moderate cardio conditioning is of a manageable...

As I hit the streets after teaching at one of my downtown clubs, I bumped into a friend of mine who appear to have been run over by a car.  She had a large gym bag clawing at her shoulder with cycling shoes peeking out of the end pocket.  The bag apparently weighs...

So I decided to lead my first virtual ride this past week.  In my true style, I didn”™t just try it in one of my classes but at all 5 clubs.  I like to just throw myself into things so I can learn and experience while the iron is hot.  For those not familiar...

If you are one of those instructors who loves to bring the experience of riding outdoors to your indoor riders, now is the time to get them excited.  Give them a taste of the Tour de France and introduce them to some of the fun we enjoy during this special time of...

Working off of the buzz of last week”™s tirade on Tabata training in indoor cycling, I thought I”™d touch on a related cousin that also carries some confusion and thus misuse — High Intensity Interval Training (HIIT). The main contributor to misuse in...

By Team ICG® Master Trainer Jim Karanas My thanks to everyone for the numerous responses to my post last week on the Commoditization of Indoor Cycling.  As captured by those responses (Chuck”™s in particular), differentiation is the strategy necessary for...

We talk a lot about becoming more than just instructors in our indoor cycling classes.  We want to be coaches.  We are coaches!  I”™ve spent the last 20 years coaching riders and teams on the road and half that indoors.  Anyone who has taken one of my classes...

Ok, we simply need to mention the word “test” and all kinds of things tighten up. Relax. For week 3 of instructor self improvement month, let”™s look at how we are doing mentally and emotionally....”sit back on my couch and close your eyes”.  Before you jump to...

Like always, there is no pat answer. It often depends on the instructor”™s teaching style, the type of ride and the class”™s expectation. Teaching Style I tend to break down the style categories as Coach, Trainer and Instructor. The Coach is on the road...

By Team ICG® Master Trainers Joan Kent and Jim Karanas The training adaptations that derive from indoor cycling are well documented and ubiquitous. Still, when we speak with new instructors, they seem to appreciate hearing the information. Also, everyone describes the...

I appreciate all of the comments on the previous post which discussed what those kcals were.  Let’s continue with another number often found on our indoor bike computer (and other fitness equipment) - TRIP or Distance Covered. Looking at your total distance number at...

Team ICG® Master Trainer Jim Karanas In order to excel in a sport or activity, it’s necessary to train specifically for that activity. The term “cross-training” refers to a routine that involves different forms of exercise. The idea behind it is to permit recovery of...

In a single indoor cycling class we can have a combination of beginners, cycling enthusiasts, competitive athletes, fit and unfit.  We have those who are just interested in some cardio fitness, some with a focus on weight loss and others desiring cycling-specific...