With 40°f and rain scheduled for this past Sunday, I agreed to sub the 9:00am Cycle Sculpt class at the Life Time Fitness where I have scheduled classes. This was my third chance to teach this LTF branded format that combines Indoor Cycling and Resistance training. You can read about my earlier experiences here and here – both links include my class profile and Spotify playlist.
I was chatting with my friend Richard in the locker room before class. He has taken my cycling classes for years and he's front & center for this class religiously. He also knows something about training physically and mentally – Richard's a triathlete and Tae Kwon Do Grand Master with 9th Degree Black Belt. I told him how I rarely feel anxious before any class, but these cycle sculpt classes always make nervous.
Do you have any suggestions? I asked.
Just relax and do what YOU normally do…
Just relax? That's it? That's your suggestion?
Richard went on to explain; I haven't seen the John I know up on that bike, the other times you've lead this class. You need to lighten up man and just be you. Show us that you're having fun, work us hard and we'll all be happy!
Truer words were never spoken
As soon as Richard finished speaking I knew exactly what was wrong. Two things actually:
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It's the end of the world 4:07 Warm down – my preference is to give athletes a chance to warm down = a gradual recovery vs. just soft pedalling. The cadence of ITEOTWAWKI is a tick over 100 RPM. Get there and then add enough resistance to keep yourself aerobic (around VT1) for the first three minutes and then slowly dial it back until everyone is conversational > that's your cue as the Instructor that everyone has recovered 🙂
1901 5:11 Stretch