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Give Participants Ownership with Interactive Drills

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employee_engagementBy Jennifer Lintz, Registered Dietitian and ICI PRO Contributor

A few days ago, I attended one of my colleagues' classes. The ride was top notch from start to finish, but one drill in particular got me thinking.

Towards the middle of class, Lori (the instructor) told us we would be doing a climb. I can't remember exactly how long we were to be in hill mode – it was either 3 or 4 1/2 minutes – but I do remember her instructions for the drill. She told us to lift out of the saddle for 15 seconds three separate times during the climb. The catch? We could decide when. This was an interactive drill. As a participant, it forced me to be present, keep my eye on the clock, and take ownership of the task I had been given.

As an instructor, I immediately felt like I gained a new tool to enhance participant engagement. If one of our goals is to help our students stay present on the bike, why not give them some time in the driver's seat?

Certainly, it might be a bit much to do a class full of drills like the one I just described, but sprinkling in one or two could be a great way to keep students focused. Being in Lori's class got me thinking about other drills that might have a similar impact. Here are two I came up with:

– Flat: 5 minutes. The bulk of the flat should feel moderate in intensity. Work at a hard intensity at least twice for 30 seconds. If, in the last minute of the flat, there is time for one more push, challenge them to fit it in.

-Intervals: 3 minutes. Alternate between high and low intensities for the duration on the drill. The “work” period must be longer than the recovery. Time frames are left up to the students.

-Hill: 3 minutes. Each minute should be more challenging than the previous. The increased intensity can be created by a change in speed or resistance.

Do you have other drill ideas that give participants guidance, but ultimately put them in charge?

My experience as a student reinforced just how beneficial it can be to spend time on the other side of the cycle studio. I would love to hear your thoughts on this topic as well.

Originally posted 2014-07-13 14:14:27.

Making effortless connections with participants

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I love sharing anything created by public speaking expert Alexa Fischer. She has just published part one of a free video series. I just finished watching this 13 min video and felt you may enjoy learning how to move past the negative thoughts that could be holding you back from effortlessly connecting with your riders.

When opportunities happen, it's up to you to be ready.
Whether it's chatting your boss up in the elevator, introducing yourself to a major influencer, sharing your new idea at the company retreat or effortlessly welcoming new neighbors, when you speak with confidence and calm – in any situation – it matters.

It matters to you, but it also matters to them.

Drum roll, please… I cordially invite you to watch VIDEO ONE of the 1000 Watt Presence: Free Training Series. No need to sign up, just click on the video and you'll be directed to the classroom. This week I'm sharing a few exercises to help you identify and release the habitual negative thoughts that have been holding you back. And the truth is, we all have them.

Positive thoughts are your fuel for happiness, success and clarity. Your inner scripts are the reason you have stopped yourself from speaking up, taking risks and seizing opportunities.  But habits can be changed.  Starting now.

The world needs your light.  Let it shine,

Alexa

Click here to see the video.

 

Originally posted 2018-01-09 09:00:18.

Non-Authentic Indoor Cycling

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Update from John: This post was originally published in June of last year, shortly before we lost Jim. I thought Jim's wisdom could add to our current conversation about SoulCycle, so I'm re-publishing this today.

By Team ICG® Master Trainer Jim Karanasauthentic-logo

Why would anyone want to do it?  It’s crazy.  What about the bike?  Connecting with it.  Feeling the road.  How can anyone NOT want to feel the road?  Rhythm, timing, breathing.  It’s in our DNA.

It won’t last.  Silly trend.  Dance parties on bikes with music videos can’t last.  You can’t even call it training.  It’s just physical movement, not sure it’s even considered exercise.  It’s totally without direction.

There are some heavy hitters out there who will slam Non-Authentic Indoor Cycling and talk about it with contempt.  Read the blogs and forums.  It’s important to have beliefs — something you stand for that defines you as a professional.

Am I sure?  Absolutely not.  Is Non-Authentic Indoor Cycling bad for Indoor Cycling?  That’s a good question and the topic of this post.

I teach Authentic Indoor Cycling.  I ride bikes outdoors and always seek to bring to my students what the road and trail teach me.  The bike has taught me many lessons that I’ll share with anyone who wants to attend my classes and has the patience to listen to my rhetoric.

Fitness reached a pinnacle with indoor cycling.  Finally, we had a way to communicate fitness concepts that were not based on hype or adrenalin.  Eclectic music.  Quality training.  Depth.  Achievement.  Millions of dollars in revenue!

It wasn’t only about the money, but do you really believe that indoor cycling would be here today if it didn’t make money?  Fitness is a $12.5-billion industry, and indoor cycling helped it get there.  Whatever makes money will drive fitness.

Zumba is a classic example and should be a lesson to everyone.  It’s simple choreography, not unlike what I used to teach as an aerobics instructor back in the ‘80s, with the addition of a little Latin dance and hip-hop.  The instructors don’t even cue.  Yet Zumba is a half-billion-dollar-a-year company.   Which shows you what dazzling branding, marketing, and a single-minded focus on building a culture can do for a fitness program.

Do you think Zumba is a fad?  Not with those revenues.

What about non-authentic indoor cycling?  How about SoulCycle?  It hurts; it really does.  But if you believe that SoulCycle is going to fade away because it’s not authentic, then I believe you’re misguided.  The SoulCycle brand is strong, their marketing is incredibly strong, AND they now have strong financial support after having been purchased by Equinox.

Something else:  they’re building one hell of a culture.  Friends of mine who have never taken my class come up and say with wide-eyed enthusiasm, “Do you know that SoulCycle is coming to San Francisco?”  I ask, “Why would you take a class there when you haven’t yet come to mine?”  No response.

I believe that non-authentic indoor cycling will become a significant trend in the Fitness Industry.  ICG® is an authentic indoor cycling company.  We believe in proper training principles and we all ride bikes, yet we’re not blind.

If non-authentic IC is going to make a mark, why not embrace it for what it is — a way to train on the bike that makes (some) people fit and happy?  Assuming it’s validated as safe and effective (ICG has already contacted the American Council on Exercise and proposed a study), then shouldn't every indoor cycling education body offer a program on how to teach non-authentic indoor cycling?  Why shouldn’t any and every indoor cycling program be taught by those who are truly qualified to teach indoor cycling?  That would be the likes of us.  We know indoor cycling best.  We could create a program — inauthentic fluff, if you will — that’s still authentic in its safety, structure and cardiovascular benefit.  Why not?

It need not (and would not) diminish our authentic style of teaching, and it just might make all of us some money.

 

Originally posted 2014-10-23 04:51:49.

ICI Podcast 325 – They raised $30,011.00 for their studio expansion using Indiegogo

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Kickstarter or Indiegogo funding for an Indoor Cycling Studio

You can add Cycling Studio Owner Nairi Petrosian to the list of Smart & Talented people involved in Indoor Cycling – listen to this interview and you'll know why. Nairi and her business partner Kirsty Baldwin successfully raised $30,011.00 with an Indiegogo crowdsourcing campaign that closed August 29th of this year. They're using the money to build out a new, larger Revolutions Cycling Studio and purchase an additional 10 Indoor Cycles to add to their original 13.

It looks really easy; you create a Kickstarter or Indiegogo campaign and wait a few days for the money to roll in.

Yeah, right… it doesn't work that way. It takes a lot of hard work and it sounds as if Nairi and Kristy earned every cent of it. Listen to my interview with Nairi to learn some of the challenges they faced and why they feel they were successful.

 

Here's their professional video – they felt it was instrumental in the success of their campaign.

Please respect Nairi's time and don't contact her with a bunch of questions unless you're willing to hire her and compensate her for her time.

 

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Originally posted 2014-09-06 18:44:07.

RECOVERY, ADDICTION, & INDOOR CYCLING

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JANUARY 10, 2017
I received the following text message from a customer…
Your new employee Boomer Rose. He has a history of drug use.  On supervised probation.  Everyone deserves a second chance. We all make mistakes but just want you to be aware.

MEET BOOMER
Boomer works at TheBarn.
************************************
I used to be 300 pounds.  I used to be an alcoholic.  I used to be addicted to heroin.  I used to be homeless.  I have spent time in jails and rehabs.  I have spent half my life unable to look in the mirror hating the person I was.  Those days have passed, however, they remain fresh in my mind.  Now I am a grateful recovering addict.  A proud member of a 12-Step Fellowship.  A proud member of TheBarn.

I’ve spent a good portion of my morning reading articles debating what Indoor Cycling should and shouldn’t be.  In one of the articles, Karen Casler of CB CycleBarn® discusses her childhood, constantly searching for a place to fit in and trying to find acceptance.  As an adult, she yearned for a place where others like her could find a safe environment and where they could be themselves.  A place that no matter what or who they were … they BELONGED.   It is under that principle, that CB CycleBarn® … aka … TheBarn was born.  I too have spent most of my life trying to find somewhere that I felt accepted.  The moment that I walked into TheBarn I found that place.  A place that is more than just an Indoor Cycling and Fitness studio.   A place that I take pride in being a member of. I walk in everyday proud to be apart of the primary purpose: Bettering ourselves “one pedal stroke at a time”.

NOW … LET’S BACKTRACK
I had never met Karen Casler before February of 2016.
I had known that we have a sister for most of my life and that she had been given up for adoption at birth. I almost came to tears on the Jail phone in a pod full of 50 strangers when I heard the news that our sister had used DNA to piece together her past and to find us. 3 Days later, on February 5th, I was released from Jail. It was my first stint in Jail and it was Her birthday.  When the offer was made for me to move from Virginia to California in November of 2017 I didn’t even have to think it over. I instantly agreed.

Looking back, the decision was somewhat crazy considering Karen and I had just recently met each other and collectively spent less than 24 hours around each other our ENTIRE LIVES.  The opportunity to get to know my sister and her family was one that I simply could not pass up.   I packed my whole life in a suitcase (36 pounds in total) and left my 4-year-old son and everything I have ever known behind. I awoke on January 8th and looked out on the Pacific Ocean for the first time in the daylight I felt as though I was dreaming.  “I don’t deserve to be here” I thought to myself.

That morning Karen and I loaded into the car and headed off for my first trip to TheBarn.  In the car on the way there we talked and she mentioned “I bet you would be a great cycling instructor.”  I agreed with her.  Coming from a theater and athletic background, it might be a possibility but I didn’t take it seriously.  At TheBarn, I took my first cycling class.  I clipped in and within the first 5 minutes I realized this was It.  This was the CHEESE I had been looking for.  A dark room, filled with loud music, full of people silently moving together.  Working together.  For the same common purpose.  To better ourselves.  That first class I was able to check out of my life and all my wrong doings for 45 minutes and everything that was weighing on me disappeared.  It was just me and the bike.  Nothing else mattered.

FAST FORWARD … 7 WEEKS
Today is February 26th.
I have been in California almost 2 months.
Four weeks ago, I celebrated my 1st year in recovery.  Today, I am 399 days clean.   I work at TheBarn.  It is a place that is more than a job to me.  I spend my time working, going to meetings, being active in my new church and getting to know Karen and my new family.  The experience has been the greatest blessing I have ever received.  Being apart of TheBarn Family brings me a feeling of pride I have never felt.  After much thinking the past few weeks I have decided to embark on the journey of becoming a cycling instructor.   The thought I brushed aside has now become a reality.   I’m driven to help others who are like me, to find a healthy outlet for their addictive personalities in their recovery.  My goal: to offer fun, safe and donation based rides to those suffering from the same disease as me.  To give others a healthy way to release the same emotions and endorphins that we found with drugs and alcohol.  The ability to safely work on our Mind, Bodies and Spirits. I have found in recovery it is important to focus on all three.  The first thing you should do when you get clean, is change everything.  I am excited for this adventure, humbled at the opportunity and grateful to be apart of TheBarn family.  So here I am, outing myself to the masses as an addict.  Hoping that those that are struggling know that they have someone safe to reach out too, and somewhere safe to work on themselves.  It’s about progress not perfection.

I sit here watching the waves of the Pacific Ocean crash against the shores of Calafia and reminisce on the events in my life that have brought me here, to THIS place, paradise.  My story isn’t over yet.  This is just the beginning.

Never Alone. Never Again. Never The Same.

I found TheBarn.  

By Boomer Rose

Originally posted 2018-02-28 12:52:23.

Survey Says – Star Trac Spinner® Blade Ion

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Star Trac Spinner® Blade Ion Survey Review

The Star Trac Spinner® Blade Ion is the latest Indoor Cycle with power to hit the market. The Blade Ion boasts strain-gauge technology and a cool blue light emanating from the flywheel hub that doubles as a battery charger.

There are only of handful of studios riding Ions and we only had responses from 14 Instructors.

I'm sticking with the same format we're using with each of these Indoor Cycle surveys – click here for the list.

  1. Satisfaction while riding your cycles.
  2. Using the Power Meter in class.
  3. Accuracy / consistency in power displayed.
  4. Would you recommend this Indoor Cycle to others?

First up, how do instructors like riding the Star Trac Spinner® Blade Ion

Spinner® Blade Ion ride review

How about using the power meter?

Spinner® Blade Ion power meter survey review

If your responses are included here, I'd be interested to know more about the Heart Rate strap issues. Is this a difficulty pairing (connecting) the HR strap? Or something different like cross talking or a loss of connection?

Every Instructor I know is interested in the accuracy of wattage displayed and consistency between cycles.

Spinner® Blade Ion power meter accuracy - consistency

All though this was a very small sample – the lack of accuracy / consistency does square with private conversations I've had with with multiple Instructors and studio owners. I'm aware that Star Trac has been trying to sort this problem and hopefully they will have it corrected soon. 

Would they recommend it?

Spinner® Blade Ion NPS

 

 

Originally posted 2014-02-22 14:28:45.

ICI Podcast 0005b – Zack’s Popcycle Ride

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ICI/PRO member Zack, a Cycling Fusion Master Instructor and routine contributor to The Weekly Ride on ICI/PRO, delivers a ride. THIS IS THE COMBINED FILE THAT INCLUDES THE MUSIC AND THE VOICE. IT IS NOT AVAILABLE ON ITUNES.

“I am very excited to be releasing an audio version with my ride this week. You get to really feel how i intended the song to be felt then. Notice the shorter than usual notes this week to really make you listen to the delivery. As always my rides can suit all riders and ill be sure to highlight that verbally. So listen up and enjoy!” Zack

Find the file here:

 

APPLE MUSIC PLAYLIST

SPOTIFY MUSIC PLAYLIST

SUMMARY PDF (Full PDF available to members)

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Originally posted 2018-04-12 21:11:48.

ICI Podcast 295 – What’s the secret to Orange County’s Top Indoor Cycling Studio?

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Karen Casler teaching at the "Barn"

Karen Casler teaching at the “Barn”

CB Cyclebarn was recently voted the top Indoor Cycling studio in Orange County, CA.

The “Barn” as it's affectionately known, is run by first time business owner / Instructor Karen Casler. Karen shares with us a number of the secrets of her success in the interview below:

  1. Her total focus on customer service.
  2. Using technology effectively.
  3. Offering a diverse mix of classes to reach the broadest audience.
  4. Recruiting and retaining instructors.
  5. Some Instructors don't fit – what to do next…
  6. Not all customers fit either…

Studio details:

CB Cyclebarn 372 Camino de Estrella San Clemente, CA 92672

(949)303-3112  Email: karen@cbcyclebarn.com

Indoor Cycles: FreeMotion S11.9 with Carbon belt drive

In class display system of rider performance metrics: Performance IQ 

 

Listen to Karen's interview below or subscribe to our free podcast in iTunes and have every new episode delivered straight to your portable device.

Studio Owner — or potential studio owner? Get connected here.

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Originally posted 2014-01-23 10:37:00.

Bring Some Extra Dimensions to Your Next Class

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The Six Dimensions of Wellness

For years I have taught classes that were physically challenging to participants but when I started to bring more than the Physical Dimension of Wellness to my classes, MAGIC HAPPENED.

Dr. Bill Hettler, the co-founder of the National Wellness Institute (NWI), created a model named, The Six Dimensions of Wellness, in 1976. His idea of Wellness was not merely just the absence of disease, but living a life in which you become more aware and make decisions towards a more successful existence.

The dimensions from Dr. Hettler’s model are;

  1. Physical
  2. Social
  3. Intellectual
  4. Spiritual
  5. Emotional
  6. Occupational.

These 6 Dimensions when fully obtained can be thought of as a wheel, the more full your wheel is the better life may be, the less full the wheel is the harder life may be. Knowing this as a Fitness Professional, I made it a point to bring more than just the Physical Dimension to each of my classes and saw an improved mood and performance from members.

Below are a few ways to implement some of the Dimensions of Wellness into your classes and getting your participants to living more successful lives!

Social Wellness: I start each of my classes by having participants near one another introduce themselves and share their goals with each other, during the Warm-up. This really creates a sense of community and connection that might not be there unless you initiate it to happen.

The first time I tried this in class there was a silent pause and a look of hesitation of those in the room. I quickly followed up my request by sharing a stat that I read in Forbes Magazine, stating that those who share their goals with others, are 75% more likely to accomplish those goals than those who do not. This lit the fire and soon my classes were celebrating each other’s successes and helping hold each other accountable.

Physical Wellness: During the class it’s crucial you create a sense of connection with the body, whether it is Heart Rate, Perceived Exertion, or simple stating where and what they should be feeling. This help will get your participants engaged and understanding what’s happening PHYSICALLY rather than just going through the motions.

Whenever you get a chance during your classes, tell your participants exactly what they should be feeling so they know they are accomplishing the goals you have set.
For example, when I am teaching a Standing Attack Drill, I will prep the class by saying, “think of the word ATTACK, it’s strong, it’s powerful, and it’s aggressive! If you attack with those words in mind, your legs will start to warm, your breathing will become heavy, your heart rate will rise and when you finish this attack, you will be breathless and that much harder to beat! Let’s Roll!”

Your riders will now be able to connect with physical signs and feedback from their own bodies, which will be a great way to keep them engaged and working hard no matter if they are a beginner or a well-seasoned athlete.

Emotional Wellness: Towards the end of classes, I usually have a track where I give full control to the riders. I have a set directive for the drill and try to evoke an emotional attachment to their work effort and goals. I will ask again and again, “Is this the best you can do? Is this as hard as you can work, if so KEEP GOING, IF NOT MAKE THE CHANGE! BE BETTER!” I try to create a sense of pride and worthiness to their work and show them not just how PHYSICALLY strong they are but EMOTIONALLY.

This is all about song selection and coaching. The best example I can give that I use in my classes is the song, Breakn’ a Sweat by Skrillex & The Doors (Zedd Remix). The drill is simple; it’s a seated climb up the hill that scares you, the one you can BARLEY make it to the top of, the hill that when you get to the top, you feel victorious. The gear choices are up to you but the RPM’s must never go below 65. Ever rider will have a different idea of what this hill looks and feels like. It then becomes the instructor’s job to coach their team of riders up this hill and make them believe every second of the way that they can do it.

Spiritual Wellness: Finally at the end of class, during the Cool-Down, I always have participants turn to their neighbors and give them a good-job or some words of praise for their work. The Cool-Down to me has 2 parts to it, first to bring recovery and relief to the body through a controlled ride and stretches, and second to feel a strong sense of pride for the effort and work they did during class.

As soon as the last beat drops and the work part of the class is over, I always tell my class to turn to their neighbors and commend them for their effort during class. I also always make sure that the song or songs that I use for Cool-Down provide motivation or inspiration, like the song, I Lived, by One Republic. The lyrics talk about taking chances and, my personal favorite, OWNING EVERY SECOND! As the leader of your class, assure your team of riders that the effort they put in is one they should be proud of and feel good about.

Since the implementation of these techniques I have seen a steady retention and full classes. When you start to introduce these Dimensions into your classes, be authentic and go in wholeheartedly, and you too will see MAGIC HAPPEN!

Originally posted 2018-09-27 11:19:55.

ICI Podcast 88 Start Your Own Indoor Cycling Studio Bill Pryor from Spynergy Consulting can help.

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Facebook Group for Spinning Indoor Cycling studio owners
Click image to join our Facebook Group – everyone encouraged to join!

This Podcast is was last published on Feb 23, 2010, I have updated it with our new Podcast host information and I am representing it now. I hope you enjoy it, Joey

As promised last week, here's my interview with Bill Pryor about his experiences starting his own Spinning Indoor Cycling Studio.

2014 UPDATE: This interview has launched multiple dozens of new Indoor Cycling Studios – is yours next?

The online payment and business management service we discuss is MindBody Online combined with a LiveEdit Integrated Website.

You can listen to us here:
iTunes:
Spotify:
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Google Play:
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TuneIn:

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Originally posted 2019-06-29 08:00:05.

Flow

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By Team ICG® Master Trainer Jim Karanas –

The experience of flow remains one of the least-understood phenomena in training. Yet it’s one of the richest, most memorable experiences we can help deliver to our students. Creating the circumstances though which students can experience flow in a training session is the topic of this article.

When I mention flow, people sometimes confuse it with being “in the zone”. That often relates to a brain release of beta-endorphin as a result of the activity. It’s a different phenomenon and not what I mean here. When you’re able to collapse what you’re doing down to a single moment and experience total immersion in it, you will feel flow. You’re completely involved in the ride for its own sake. There’s no ego, no awareness of time or distance. Every action follows seamlessly from the previous one.

You might be tired or in pain, but those things don’t distract you. You might not even notice them at times.

Recently, I led a five-hour ride at ICG® Academy in San Francisco. We rode an indoor 100 miles as a fall, base-building ride. The ten 30-minute segments were each built around a different 30-minute “Challenge” video on Myride®+. The plan was not to take any scheduled breaks or rest stops, and to roll from one world destination to the next. To be quick and efficient if anyone needed to get off the bike, but we were going to ride 100 miles. I calculated that, if the riders could average 85 rpm for the 5 hours, they would total 100 miles on their odometers.

I wanted to make this more challenging than an outdoor century.

There were 30-minute segments of pure hill climbing, where we would average 65-70 rpm. We had to compensate on the flat segments by turning fairly high rpm. That doesn’t sound hard until you understand that we were on belt-drive bikes with little or no momentum from the flywheel. 90+ rpm on a belt-drive bike takes a much bigger hit on your legs. We also had a heart-rate challenge. Early on, I had the participants commit to an average training heart rate that they would not go below.

I wasn’t making it hard for training purposes. I wanted to take everyone to a place where they could experience flow. This isn’t always possible in a 45- to 60-minute class.

After four hours, I looked around the room. Not one person was not experiencing flow. How did I know? I asked them if, at that time and for the first time that day, they felt as if they could ride for 10 hours. Everyone smiled and nodded. The discipline and fatigue created a state where they had to go beyond what they normally felt they could do. That’s when you experience flow: a state of non-reaction to fatigue and discomfort; a feeling of serenity; a loss of self-consciousness; a heightened awareness; a feeling of control over the situation and the outcome.

Once you’ve experienced true flow, you can feel it any time.

And that’s when you realize that flow is more than a beta-endorphin rush. You can sense it while walking on a busy street, winding your bike through traffic and stalled cars, in a conversation, in a business negotiation, in the supermarket shopping for food. Flow is working with what’s happening, as opposed to against it (see my previous post on Timing). On my road bike, I often notice that the farther away from home I go, the greater the feeling of flow. I simply stop thinking about things I have to do.

Psychologist Mihaly Csikszentmihalyi describes the mental state of flow as “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you're using your skills to the utmost.”

Csikszentmihalyi spent time in an Italian prison camp in World War II. At age 16, he traveled to Switzerland, where he had the opportunity to listen to Carl Jung speak. The experience influenced him. He later explained, “As a child in the war, I'd seen something drastically wrong with how adults — the grown-ups I trusted — organized their thinking. I was trying to find a better system to order my life. Jung seemed to be trying to cope with some of the more positive aspects of human experience.”

Csikszentmihalyi's theory of flow has influenced people in a wide range of fields. Former U.S. President Bill Clinton and former British Prime Minister Tony Blair were reportedly influenced by his book Flow: The Psychology of Optimal Experience. Jimmy Johnson, former coach of the Dallas Cowboys, utilized Csikszentmihalyi’s ideas to prepare for the 1993 Super Bowl. His ideas have also influenced people in business, government, education and the arts.

Flow can occur in such diverse situations because it simply requires full immersion and involvement, energized focus, and enjoyment of the process. Clearly, that can apply to many activities.

Csikszentmihalyi calls flow “focused motivation”, deep focus on nothing but the activity. It works particularly well for cycling, brings consciousness to it, and can be created through the right combination of factors.

Originally posted 2014-12-24 06:24:37.

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