Indoor Cycle Instructor Podcast | ICI/PRO Premium Education

ICI/PRO is the Indoor Cycling Instructor Community's resource for free music, Instructor teaching tips, motivational cues, education, entertainment, class profiles, routines and music playlists.

The Power of 3 (Video) – The Triple Crown

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Triple-Crown-Races

After 37 years of waiting we finally have another Triple Crown Winner.  I love horse racing, the beauty, the grace and the power of these animals is intoxicating.  Over the last 37 years there have been many horses that have won 2 of the 3 Triple Crown races, but they have no one has been able to pull off the trifecta.  The fact that so few horses have been able to win this coveted award is what makes this year's Triple Crown winner, American Pharaoh, so special and I've decided to immortalize this year's event in a cycling video.

I'm lucky enough to teach at many different facilities and all but one of them have bikes with power.  The beauty of power is that every interval can be turned into a race.  You can compete against your FTP (Functional Threshold Power), your previous interval's average wattage or just about anything you, as the instructor, can dream up.  The first two Triple Crown races, the Kentucky Derby and Preakness, take about 2 minutes for the horses to complete and the third race, the Belmont, is a bit longer and takes about 2 minutes and 30 seconds to finish.  These 3 races fit perfectly into a 3 interval set.  For the first interval I have my participants ride to the Kentucky Derby video which takes 2 minutes and 3 seconds to complete.  At the end of this first race participants get a 30 second recovery, I also have them take note of their average wattage.  For the second race, the Preakness, which will take 1 minute and 58 seconds to complete I ask my riders to beat their average Derby wattage by at least 1 watt.  The Preakness is followed by another 30 second recovery.  Now it's time for the Belmont and a chance to win The Triple Crown.  This race is going to take 2 minutes and 26 seconds.  I tell my class that if they can complete the Belmont with the same average wattage that was ridden for the Preakness they will be the Triple Crown Champion.

 

Now let the races begin!

Check out my Triple Crown Video with embedded soundtrack

 

Download my Triple Crown Video, to download Right Click > Save As / Save Target As to download.

Listen to how I coach this interval set.

Enjoy the races!

 

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Originally posted 2015-06-17 07:00:58.

Happy 75th Birthday Ed Hayes!

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Ed Hayes is 75 today March 8th 2009

Ed Hayes is a listener and member of  our community. Ed Hayes is 75 today March 8th 2009 and to celebrate he taught a 2- hour Indoor Cycling Class!

Looking at his picture I'm guessing 75 is the new 50.

Check out his certifications:

ACSM  Certified Health Fitness Specialist.
Reebock Cycling Group Exercise YMCA and Silver Sneaker Instructor Phase I & II and Yoga. Tai Chi is my real forte. I'm currently a level 6 master instructor certified through World Tai Chi Assn.

Originally posted 2009-03-08 19:10:36.

Amp up your Indoor Cycling class with time management

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It is with great pleasure that I introduce Barbara Hoots, one of the new columnists at www.indoorcycleinstructor.com -John

By Barbara Hoots

Indoor Cycling Class at https://indoorcycleinstructor.comIt’s 5:30 a.m. and you can hear the sound of a low but persistent hum in the Spinning room.  Listen carefully, and in between the grinding of flywheels you can hear the whispers, “Is she late…… again?”

Time management is the foundation for building the hottest class in the gym and is essential for creating student loyalty.  In today’s rushed society, time is an important commodity that silently reflects your own attitude toward class.  Imagine you were invited to a dinner party and the hostess was running late or forgot to prepare the entrée. Would you feel special, desired or respected?  Take a cue from the experts in hospitality and prepare for class with the same zeal you would extend to guests in your home. Never expect your students to walk into a silent, sterile, empty cycling room and rave about your class.

The window of time before class begins is where most growth occurs.  Arrive 30 minutes early and seize the opportunity to:

  • Test the sound system and ensure microphone battery is fresh
  • Crank up some background music to warm the crowd
  • Adjust the air temperature
  • Tidy up the room
  • Offer water to new students if they didn’t come prepared (I always keep a case of water bottles on hand)
  • Distribute guest passes so students can bring friends (make your own if your gym doesn’t offer a free cycling class pass).
  • Dim the lights to establish an environment free of judgment (if lighting options are available at your facility).
  • Start class on time!
Critical phase
During this critical pre-class phase, get to know your audience!  A savvy instructor will learn students’ athletic interests, musical preferences and occupations.  Congratulate the mother of two for completing her first half marathon, throw in a remix by The Doors for your children of the 70’s and buy a latte’ from the guy on bike #12 who owns a coffee shop.  Don’t expect riders to support your efforts if you don’t support theirs.

Don’t believe me?  Take the challenge!  For one month make a conscious effort to improve your time management skills and extend genuine kindness to your students.  Watch with delight as new conviction emerges and classes become energized.

What’s next?  I’ll teach you how to spice up your class with a trick from the advertising boys on Madison Avenue…..trust me; you won’t want to miss this one!

Leave a comment for Barbara so she knows your were here.

Originally posted 2019-01-18 10:23:07.

ICI Podcast 32 Why did you start and why do you continue teaching

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teacher-doris-day

This Podcast is was originally published on February 8, 2009, I have updated it with our new Podcast host information and I am representing it now. I hope you enjoy it, Joey

Why did you become an Indoor Cycling Instructor? Why do you continue to teach?

An interview with the senior Group Fitness Instructor in my family, my wife Amy Macgowan. We discuss our reasons for becoming Indoor Cycle Instructors.

We would love to hear your reasons why you started and continue teaching.

  • Accountability
  • Practicality = Like or need to be paid to teach and appreciate the free membership.
  • Leadership = You are always in charge.
  • Personal fulfillment
  • Recognition
  • Camaraderie
  • Frustration = “I can teach a better class than so and so.”
  • You love teaching
  • Some other reason?

Call the listener line and leave a voice mail with your reason. Skype ID john.macgowan1 or phone 952-388-0661

Listen to the Podcast below or subscribe using iTunes or Zune.

Podcast: Play in new window | Download

Originally posted 2019-04-23 09:19:35.

What are the top three reasons for people joining a health club?

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Here is an interesting article from IHRSA

IHRSA recently (April 2009) conducted a survey of 1,000 Americans and asked them why they are attracted to their health club, what their personal goals were, and if they were not members of a health club, what prevented them from joining. The responses were very interesting. When members were asked what attracted them to their current health club, the top 3 selections were made (multiple selections were allowed):

#1. For their overall/health & wellbeing (69% of health club members)  
#2. For the variety of equipment, strength and cardiovascular equipment (55%)
#3. In order to get my work out in, rather than to socialize (48%)

Here's the rest of the article

Originally posted 2009-11-22 11:24:19.

The Power of 3 – Keep it Simple and Progress – Profile

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I have been receiving an incredible amount of positive feedback about these progressive profiles, so I have decided to provide ICI/Pro members with two profiles per week starting in September.  In order to keep it Simple and keep it Progressive I'm going to provide a profile every Wednesday that focuses on intervals that are @ or Above Threshold (Zones 4,5 and 6) and on Saturday or Sunday I'll post a profile that focuses on intervals that are @ or Below Threshold (Zones 2,3 and 4).   Heart Rate, Power and RPE zone descriptions are available below.

Through my years an endurance coach and indoor cycling instructor I have seen my athletes and class participants make great gains by following  a progressive program for 3 weeks then using the 4th week for recovery or a “free” or non-technical workout.  In order to stick to this plan I'll be providing 3 weeks of @ or Above Threshold workouts followed by a “Free-For-All” workout.  I'll also be providing 3 weeks @ or Below Threshold workouts followed by a FTP (Functional Threshold Power) or FTHR (Functional Threshold Heart Rate)  workout.  I believe the testing profile is VERY important to show riders the gains they are making as well as finding new and REAL numbers to work with for the next month.

Most, but not all, weeks I'll also be providing a 65 minute mixed music set that can be used with these profiles.

Let me know how it goes.

Power Based Training Zones (Coggan Power Zones)

Click here for a great article explaining the different zones.

Below you'll find Week 1 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 5 minute warmup
  • 5 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 1 minute recovery
  • 3  minute interval
  • 1 minute recovery
  • 2 minute interval
  • 1 minute recovery
  • 1 minute interval
  • 1 minute recovery
  • Tabata Interval 8×20 seconds with 10 seconds recovery after each
  • 3  minute recovery
  • Repeat the above 3,2,1 minute intervals 2 more times
  • 5 minute cool down

5 minute “Maximum Sustainable Wattage” Test

  • Settle in to a 5 minute interval at 80-110 rpm.
  • This interval should be ridden at a maximum sustainable intensity.
    • if riders know their threshold they can spend this 5 minutes riding at it.
  • At the end of the interval take note of average wattage or HR or be aware of the RPE.

3 minute interval goals and specifics:

  • Ride for 3 minutes Seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes Seated at 80-110 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 1 minute recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 1 minute recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a seated position at 80-110 rpm.  Rest in a standing position
    • 3 minute recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes standing at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes standing at 60-80 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 1 minute recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute standing at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 1 minute recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a standing position at 60-80 rpm.  Rest in a standing position
    • 3 minute recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes Seated at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes Seated at 60-80 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 1 minute recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 1 minute recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a seated position at 60-80 rpm.  Rest in a standing position

Cool Down

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

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Originally posted 2015-09-02 05:00:00.

Are you on Twitter?

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I am. You can follow me — http://twitter.com/ICIPodcast

I was sitting in the Airport and started thinking about how useful Twitter could be to communicate with my Indoor Cycling Class regulars. Twitter ImageMany people set up Twitter to send updates to their phone. I could…

Encourage attendance

Let them know what’s coming next. Give advanced notice of each class profile. Offer words of encouragement. Ask “where has so-and-so been? Anyone seen him?
What are your ideas?
Are you using Twitter to communicate with your class? If so post your ideas for others in the comment section below.

Here is the Twitter site. It’s free to use and you have complete control over who you follow.

Save

Originally posted 2017-09-26 08:00:15.

Removing a little stress from your life

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I sleep better knowing that for 17 cents a night, everything I have saved on my computer is fully backed up. All my Indoor Cycling class music, profiles, playlists, files, pictures…everything. When I see the backup status report below, I know that my  three year old Dell laptop can fail tomorrow and I will lose NOTHING!

Makes me happy 🙂 They let you try it for free here.

Indoor Cycle Instructor Podcast is Fully-Backed-up

Originally posted 2009-05-20 06:27:06.

How do I get my picture on IndoorCycleInstructor.com?

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Here is a quick step-by-step guide.

  1. Take a picture of yourself with your class or on your instructor bike. You may want to ask your club manager or one of the kids in the club's childcare to take the picture so no one is left out.
  2. Attach it to an email to: john@indoorcycleinstructor.com
  3. Check the next day and see your picture.

Originally posted 2009-05-22 17:00:05.

This makes it all worth while!

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I got this email today from my Group Fitness Department Head. It had been forwarded to her by our Club's General Manager.

Email to Spinning Instructor

And no, I don't feel there's anything wrong with “tooting your on horn” every once and a while 🙂

Originally posted 2009-04-30 16:38:48.

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