Tom Scotto is the Program Director for Stage5 Cycling Incorporated and a Certified USA Cycling Coach. Tom asked if he could contribute to the discussion and offer his perspective on if you should incorporate jumps into your Spinning / Indoor Cycling Class profiles. Tom was a guest on Podcast #34 where we discussed his Indoor Cycling Certification Program
In summary, jumps (as Spinning and Schwinn) define them, should never be
done on an indoor bike. There are some dangers and misconceptions that can
help instructors understand why this is not an appropriate technique.
Let me start by saying, as a USA Cycling coach, my perspective is very
real-cycling focused. Regardless, I'm not a big fan of distinguishing
between and indoor (non-cyclist) and a outdoor cyclist, both of whom may
take an indoor cycling class. Both are riding a bike which require similar
biomechanics and technique with a few adaptations (I'll explain below). The
determining factor is the workout. A well defined, appropriate and
purposeful workout (with good music) will please any crowd regardless of
age, fitness or skill level.
I am in agreement with Jennifer Sage's definition of “real” cycling jumps.
Dead on. My issue lies with the non-cycling (Spinning, etc.) jumps.
Why NON-Cycling Jumps are potentially Dangerous
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(1) Strain to the lower back (lumbar spine). When a rider stands on a real
bike, the bike moves backwards under the rider approximately 3-6 inches.
The better the rider's technique, the least movement. You may have noticed
this when riding close to a someone's back wheel. They stand to climb or
accelerate and now your front wheel is hitting or overlapping their rear
wheel (hopefully the later). THE PROBLEM: Indoor bikes don't move. When an
rider stands too quickly or forcefully on an indoor bike, stress is placed
on the lower back and spine because the force and momentum of the pedals
thrusts them forward. When sprinting or accelerating out of the saddle on
an indoor bike, riders should be instructed to smoothly come up out of the
saddle with the appropriate resistance BEFORE launching their effort to
reduce the force on the lower back.
(2) The Bike Doesn't Move (Part 2).
Because indoor bikes don't move SIDE to SIDE, a
rider can potentially stress hip and knee joints and strain upper body
muscles without proper technique. When a rider stands and pedals on a real
bike, the bike gently (and sometimes, not so gently) sways/rocks side to
side underneath the rider. This is proper technique and done to achieve
better mechanics between the legs and bike. If a rider stands and tries to
keep the bike from moving side to side, this will cause the upper body
muscles (shoulders, back, neck, biceps, chest, forearms, etc.) to contract
against the force. This unnecessary muscle contraction wastes energy
(fuel), uses oxygen, fatigues the muscles and, more importantly can strain
the muscles. Similarly, if a rider tries to stand and keep the bike still,
the mechanics of the legs will be hindered placing stress on the hips, knees
and sometimes the ankles and feet.
With that said (whew…), non-cycling jumps are too fast a movement to
compensate for the NON-MOVEMENT of the indoor bike. In addition, it is more
difficult to monitor a larger indoor cycling class to ensure everyone is fit
correctly to the bike and is using proper form and technique.
It Doesn't Teach Functional Technique
———————————————
I appreciate using non-cycling jumps as a drill to
improve technique. Her examples of a tennis player, soccer player and
volleyball player are correct. However, this does not translate to cycling
for one reason – The Bike Doesn't Move. The tennis, soccer and volleyball
players are using the same equipment and functional movement required of
their sport. The movement on the indoor bike is not “functional” for the
purpose of non-cycling jumps because the static nature of the bike does not
promote proper, movement, reaction and bike handling out of the saddle. If
you are still not convinced, go outside on your real bike and do a few sets
of 2-second jumps (wear a helmet).
MISCONCEPTION: Standing on the Bike.
———————————————
Riders in general (indoors and out) have a misconception about riding out of
the saddle and tend to stay seated as much as possible. I've encouraged my
indoor riders to watch at least one stage of
the Tour de France this year and observe how often riders stand. One will
notice that riders not only stand on climbs and to sprint and accelerate,
but they stand on flat roads and at lower intensities as well. I'm not
going to get into the different standing techniques, but let's just say
riders should be standing way more often than they do. One reason riders
will stand is to stretch the legs (they will often do this on flat sections
of road). It allows the leg (which cannot not fully extend seated) to
elongate and stretch the muscles keeping them from shortening from multiple
contractions. This year I coached a training camp with Tour de France
rider, Fred Morini (Gerolsteiner). He spent a good amount of time getting
riders out of the saddle and teaching them stretching techniques. I was even
challenged to get out of the saddle more (and I thought I stood a lot).
This can be a tough concept to explain, even to outdoor riders (and
instructors) because they are not often spending enough time out of the
saddle themselves. Standing technique needs to be better incorporated in drills and recovery.
MISCONCEPTION: We Need Variety
———————————————
We don't need variety as much as we need real training. We (Stage5) have
over 40 different indoor workouts. Each with its own focus (training
effect), specific drills, music and charts. There is no mystery or magic
here. We are simply adapting outdoor workouts to the indoor cycling studio.
The workouts are designed to target different skill and fitness levels and
are appropriate to the time of year (periodization). Our riders will often
not get the same workout more than once in a 2-month period. Classes can vary
from focused training sessions (aerobic development, speed-biomechanics,
muscular endurance, explosive power, threshold, etc.), rides (rolling
terrain and famous routes), to race day events (Tour de France, local races
and the like). If an instructor does their homework and understands how to
lead their riders through the training session, ride or event, they will
please and motivate any rider, any age, skill or fitness level. That is the
beauty of indoor cycling.
Melissa is a STAR 3 Spinning® instructor, Certified Personal Trainer (American Council on Exercise), and a third-year medical student at the University of Vermont College of Medicine. Melissa hails from New York City, where she formerly instructed for New York Sports Clubs, and now coaches in her “new home” in Burlington, VT.
Author of the popular blog Spintastic http://spintastic.blogspot.com dedicated to applications of cycling training to improving “life off the bike,” Melissa approaches indoor cycling instruction the same way she approaches medicine: educating and empowering people to make their own choices to enhance their wellness, mindfulness, and self-efficacy in a way that is consistent with their goals and values. Her current research focus includes the psychological effects of heart rate training, and heart rate training for anxiety management. You can read all of Melissa's articles here.
Have a medically related question you would like Melissa to research for you? Send it to melissa.marotta@gmail.com
Meet Gino Nacey, our Indoor Cycling with Power Guru!
I’ve always said “If you love something enough, you’ll figure out how to make money at it”.
So… good advice when you’re doing the parent/child talk — a bit tougher to make it happen. So, I find myself putting this theory to the test. The business of cycling has become a second career of sorts. It is a veritable collision of my passion for cycling and an insatiable thirst to create something new. After being certified as a Spinning® instructor, I landed in Heart Zones territory under the mentorship of Sally Edwards, where I have become a Master Trainer; their go-to-guy for Training with Power. I am also now a certified USA Cycling coach, and in 2007 I opened Global Ride Training Center, an Indoor Cycling, Yoga & Pilates studio in the suburbs of Pittsburgh, PA. Along the way though, I had a vision for “bringing the outside in”, and through this process have combined a life long love of video editing to create Global Ride virtual cycling DVDs.
Despite having 2 bachelor degrees, a masters degree, and being a former entrepreneur of the year, I’ve come face to face with deja vu — when you start at the beginning, there really are no shortcuts to the end. I spent 20 years building a technology business that continues to serve hospitals across the US, Canada & the UK, but I don’t have that kind of time to build something in cycling. However, I also didn’t have the Internet at my disposal back then either. So, maybe this can make the difference.
While my best sport is tennis, I can hold my own in cycling, having raced MTB for 10 years and more recently exploring (actually, getting spanked) racing my road bike.
I give all this background to help you see that it took all of this to offer me a unique perspective. This combination of facility owner, cycling coach/indoor instructor, product manufacturer, and my continued involvement in racing led me to the founding of Cycling Fusion. I want to work with industry leaders to see this concept take flight. I believe it is within our grasp — to unite the indoor and outdoor cycling worlds together through an industry first non-profit alliance. This will be no small undertaking, as the intention is to have an nation wide impact to upgrade indoor cycling programs across the country.
Cycling Fusion activities and its blogs are financially underwritten by Global Ride, producers of virtual cycling training DVDs which are a standard part of the indoor cycling regimen at the Global Ride Training Center, in Lower Burrell, PA.
My focus is on Training with Power. More specifically, it's training with power for everyone, not just racing types. I have developed a curriculum aimed squarely at the casual cyclists with room to grow on both sides. If you've never ridden outside, Cycling Fusion Power Training will help you become better prepared to handle the hills. If you are an casual cyclist, we'll make you a stronger rider. If you dabble in racing or epic (long/multi-day events) we'll help you improve on specific areas as they relate to power. Only the serious, “I spend more money on my bike than my girlfriend” racers may not find our system as beneficial as they like… unless they've had a long layoff. Then we can help them climb back.
Barbara Hoots is principal of the consulting firm, Indoor Cycle Design. Offering a range of scales from small boutique studios to corporate and franchised programs, Barbara collaborates with clients to enrich their indoor cycling offerings and approaches work assignments through problem solving and design. She is skilled at translating the needs, desires and aspirations of clients while creating practical, unique environments on any budget.
Strategy plays an important role in Barbara’s work. She is an advocate for sustainable design, brings a rich knowledge of indoor cycling to each program, and works with clients to create beautifully functional studios where students can train to their full potential and empower their lives.
As a contributing columnist and conference presenter for Spinning News® and Indoor Cycling Instructor Pro, Barbara offers studio momentum workshops and grand opening marketing ideas. Passionate about the mental benefits of indoor cycling, she teaches fundraiser rides for Special Olympics, cancer survivors, patients of recovery and other organizations.
My goal is to share marketing strategies guaranteed to spice up your class and rejuvenate your gym’s indoor cycling program. Learn how a few simple acts of hospitality, some much-needed laughter and a savvy playlist can ignite a wildfire of enthusiasm and make your class the hottest ticket in town. You won’t find any technical jargon in my column, but you will gain insight into the subliminal elements that keep ‘em coming back for more.
Email me with practical jokes you’ve played on a class, songs that pump up your students or marketing ideas that have worked for you! Barbara@Indoorcycleinstructor.com
Have you ever found yourself bored or frustrated with your class?
It was the summer of 2008 and I was both bored (with teaching) and frustrated (because I was getting fewer “great class John” affirmations from my students). So I started looking for a resource where I could find a fresh perspective, one that I could use to reinvigorate me and hopefully my class.
I had recently started listening to Podcasts (Internet Radio) between sales calls and wondered if there was a Podcast for Indoor Cycling or Group Fitness Instructors that would stir up a spark in me that I could bring to my next class. With all the motivated fitness entrepreneurs in the world, someone had to have started something, but nope, nothing. “How hard can this be?” I thought.
My greatest fear was running out of stuff to talk about.Episode #1 of the Indoor Cycle Instructor Podcast posted in August of 2008. Today after 340 episodes (with no end in sight) I’m proud to say it’s grown to become the Indoor Cycling Communities’ #1 resource for motivation, education, entertainment, news and events… and we will never run out of things to talk about 🙂
What’s the secret? I think staying true to my initial plan; create an online line resource for any Indoor Cycling Instructor. It wouldn't matter with whom you received your certification, where you teach or the type of class format you follow > you are welcome here!
Add the talents of Master Instructors; Dennis Mellon,Tom Scotto, Jim Karanas, Cameron Chinatti + many other excellent contributors and together we are helping Instructors around the world take their classes from simply ordinary to extraordinary!
It doesn’t matter where you received your training & certification; Spinning, Schwinn Cycling, Keiser Cycling, Cycle Reebok, Reaction Cycling, Les Mills RPM Cycling, LeMond RevMaster Indoor Cycle or some other Group Fitness training organization.
That's me at the Life Time World Record Indoor Cycling Class
Listen as the worlds best Indoor Cycling instructors, presenters and industry leaders discuss; teaching and presentation skills, sports performance training, class ride profiles, entertaining routines, heart rate training, nutrition, weight management, promoting your class and lots of discussion about music.
Please feel free to let us know if there is something or someone you'd like to have us address or feature on the Podcast.
I'm just a regular Indoor Cycling Instructor, having taught for about 20 years. I'm currently teaching and leading outdoor group rides for LifeTime Fitness at a very nice location in Eden Prairie, MN. Before that I did some competitive cycling that I used to fill the gap left after I gave up motorcycle road racing.
Wife Amy is the “Senior Group Fitness Instructor” in our home and at ICI/PRO. She's taught just about our entire married lives, 27 years this past September 2013. Amy teaches at a different LifeTime Fitness location in Eden Prairie, MN.
That's me in front, with my faithful stoker Amy Macgowan doing her part in the back of our Tandem that we affectionately call The Bus.
Do we sub for each other? Yes. Are we different in our teaching styles? As different as night and day – people say her music is better than mine. Co-teach a class together? Absolutely, we do special 2 hour endurance rides together every Christmas and New Years! (The members say they love to watch us snip at each other!)
To celebrate our 25th wedding anniversary we jumped out of an airplane.
