It’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?”
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.
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.
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%)
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.
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
[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'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
It’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?” 
