RaffCycles

Winter Training

2012-02-08T23:46:00.003-05:00

Well, it's winter here in Northeast Ohio so that usually means limited riding outside. Not this year, things are different. The weather has been mild with little precipitation and warmer temperatures. So my bike is calling my name on a daily basis. It is time to throw the leg over the top tube and take to the roads. Why not put in a long ride outside in cool temperatures? Riding outdoors surely will keep my base building schedule moving in the right direction.

I can't wait until the next gorgeous weekend day to get out and ride. My rule - above 35 degrees and dry pavement. Mostly because I don't want to hit any black ice or residual frozen puddles along the roadway. Thirty-five degrees is still chilly so I'll be bundled in layers. That makes it much easier to pull off a layer if I get too hot. I've got a great pair of gloves to keep my hands warm without sacrificing the feel or control. I'll also pack leg warmers and arm warmers if I need to add more layers without adding bulk. Most everything I carry can be rolled up and put into my jersey or jacket pockets. I also take warmer water with me knowing that the cold air will chill the water but not so much that I get one of those ice cream headaches.

Winter training doesn't always have to be done indoors. When the weather cooperates, pull your bike out and get on the roads. Enjoy the ride!!!

I haven't forgot to post.

2011-03-01T19:46:00.001-05:00

If you're wondering what happened to this site and why I haven't posted in a while, there is a perfectly good explanation. I have been blogging at community.spinning.com. Check them out and enjoy the blogs from other enthusiasts, instructors and master instructors. Don't worry, I'll still be giving you tips about training, music and instructing. You just not on this site for a while.

I hope all of you have a wonderful cycling season and are getting ready to ride outside soon. For those of you in warmer climates that have been riding outside, I'm jealous!!!

I want a Do-Over!!!

2010-08-06T14:04:00.000-04:00

Well this year has been one that I wish I could have a do-over. My training is below where I expected as a result of giving more time to other priorities in my life and unfortunately, illness and accidents.

This has been a very busy year for me in terms of my future career. I finished my last semester for my Masters in Education degree which included 16 weeks of student teaching. In addition to student teaching, I managed to work part-time, attend a college class, teach Spinning and maintain my master instructor schedule. Therefore, little time to train.

Once May rolled around, my time freed up a little. It is hard to believe that I was “just” working a 40-hour job at that time. I thought I had the opportunity to ramp up my training. Unfortunately, the stress of the prior 16 weeks caught up to me. I had BPV (benign positional vertigo) which affected my balance and kept me off of my road bike. I was feeling better just in time for WSSC.

I managed to ride well and enjoyed the conference. The following week I started to feel a scratchy throat and sinus headache begin to rear its ugly head. I’m sure that being crammed on a small plane, exerting myself at the conference and hanging out with people from all over the planet exposed me to something. I couldn’t breathe without feeling like someone was sitting on my chest. It was ugly. I got so sick I had to stop all training for three weeks and cancel my participation in the 24 hour race I attempt to do each year.

So two months completely shot from my training schedule. Stuff happens. During July I started to get back into the training. I could feel myself getting stronger. I even participated in a race (not a good idea without a good base) and finished 11th in my age group despite limited training.

Then it happened again. At least this time I was doing something I enjoyed. I managed to put two gashes in the back of my leg while mountain biking. The gashes were deep enough to require stitches. I have no idea how I managed to put the chain ring into the back of my lower thigh, but it happened. The back of my leg looked like I was bitten by a shark (maybe a land shark – “Candygram”). Another two weeks off of training due to the location of the lacerations.

So here I sit in August and I’m rewriting my training plan for the rest of the riding season. That plan should take me close to the middle of November before it starts to get too cold and wet here in Northeast Ohio. I’ve learned to be flexible in my training and am pursuing other modalities that I may not have experienced had it not been for the rash of interruptions I’ve had during this training season.

I guess I’ll have to adopt a common phrase that is often said of our sports teams here in Cleveland. “Wait ‘till next year!!!”

Get on your bikes and ride!!!

2010-04-13T21:29:00.002-04:00

As the weather changes, it means it is time to get out on your bikes and ride. Let the wind blow in your face and feel the road pass under your tires. Be free and take yourself down the road that is less traveled.

I hope to see you all out on the road this summer. I'm going crazy waiting to ride more than I can right now. Soon, very soon, I'll be competing in my 24 hour challenge. If the world were a perfect place, we all would have to ride bikes, our roads would be free of road rage and debris. But we have that added challenge to our rides. So be safe so I can see you all here in the future.

Balance

2010-01-25T22:34:00.003-05:00

We all need balance in our lives. We need to balance work, family life, training, and a little time for ourselves. Unfortunately, we do not always think about how to keep this balance in check.

I'm a little out of balance right now. My work life is dominating everything else, but I know I can handle this for the next 12 weeks because I'm doing something I love. I've had to make some sacrifices but they will be worth it in the end.

Just as we plan our training schedules, so must we try to balance our life. I need to get a little more time for my training. I'll have to find that perfect balance and I need to plan when and how I'll get it.

The weather isn't my friend

2010-01-24T23:54:00.002-05:00

Well, today was supposed to be 50 degrees and windy. But the rain ruined my plans to get out and ride today. Not that I wouldn't ride in the rain, but with all of the salt and debris the rain washes into the roadway, it makes it difficult. Not to mention the time to clean off the bike after the ride.

So, it's time to dig out the trainer. Put in the miles there while I enjoy my favorite video or CD. If I get to the gym, then I ride a Spinner for an hour or so. Love to get my legs going for my training. Also need to spend some time reviewing my training plan and make sure I'm on track.

As someone who lives in Northeastern Ohio, I should be used to this type of weather and the resulting indoor training. But when the forecast calls for some nice days, all I want to do is get out and feel the wind in my face and watch the pavement pass under my bike. There is nothing like riding outdoors for me. The freedom to ride a machine where I am the engine is exhilarating.

I guess I'll just have to wait until Mother Nature allows me to get out and put some serious miles on my bike.

My First Ride of the Year

2010-01-18T08:32:00.002-05:00

It was cold, snowing, the roads were icy, but I did it!!! I got out and rode on January 1, 2010. My first ever New Year's day ride. I went in the afternoon, did just four miles, and smiled the entire time.

It was a goal of mine, my own resolution, to begin my year on the bike. Thankfully the roads were not heav with vehicle traffic. I had such a blast as I rode by countless people shoveling their side walks and driveways. They would stop shoveling, thier mouths hanging wide open and shooting a strange look my way as if I were riding naked.

My wife called me insane, but aren't all of us crazy about our bikes?

I can't wait until my next winter ride!!!

I'm not Absent, just moved for the time being

2009-12-05T11:08:00.002-05:00

If you're looking for my blog posts. Check out the new Spinning Community at www.spinning.com. I'll be posting there a couple of times or more each week.

You'll also get blogs from enthusiasts, instructors and Master Instructors.

I'll still be posting here from time to time, but not as often.

Losing a Team Member, but Keeping the Friend

2009-09-06T23:37:00.003-04:00

I learned today that after 12 years, Jennifer Sage resigned her position with Mad Dogg Athletics. As a fellow team member, I feel a great loss and know that her shoes will be difficult to fill. As a friend, I know her decision could not have been easy to make.

Jennifer was one of the reasons I took the steps to become a master instructor. Her genuine encouragement and willingness to help whenever I asked was instrumental in my development as a Spinning Instructor yet alone becoming a Master Instructor. I know I'll miss chatting with her at WSSC and watching, learning, and participating in her phenomenal sessions. She set the standard of what a Master Instructor should be to all that seek their guidance. I will always be greatful for having had the experience of watching a true master at work.

Jennifer, as I reflect on the years I've known you, I don't think there is anyone who dedicated more of themselves than you have to ensure the success of indoor cycling. I can't tell you how many people I run into at my continuing education courses and/or orientations that use your blog as a reference. I overheard one woman say "You have to get onto Jennifer Sage's blog and sign up for her newsletter. She sends all kinds of great play lists and helpful hints I use in my classes."

Good luck in all of your future endeavors. Based on your 12 year dedication to Mad Dogg Athletics, I'm sure you will be very successful.

Just Say No and Mean it!!!

2009-06-23T22:05:00.007-04:00

If you're like most instructors, you get a mix of individuals in your class that have been taught movements that are considered unsafe by your indoor cycling program. These movements are called contraindications, and are not performed due to the safety of the students and because they just do not provide a benefit that is greater than the risk taken.

What happens when you see someone in your class do one of these moves? Do you get off the bike and talk to them one-on-one, do you ignore them, or do you just broadcast it over the microphone? You may do one or all of these things and still someone will still do that movement that someone else taught them. You need to be assertive in your insistence that they follow the program and do only the moves outlined in your instructor manual. Be sincere and know why the movement is contraindicated. Insist that your students do the movements properly or ask them to attend someones class. To protect yourself, document your conversation and inform you group exercise director about the situation. You will most likely get a complaint, but if you are proactive, you can head off a lot of grief.

The situation gets worse when you have an instructor at your facility that does a contraindicated movement. I recently had an opportunity to educate our staff on one such movement. One my students brought the movement to my attention. It was a "Core Check", where you ride a seated climb with your hands behind your back. I told my student to never do that movement as risk outweighs any gains. Besides, if you want to develop your core muscles, riding a bike will not accomplish that goal. You need to get on the floor or use the machines in the strength training room of your facility to develop those strong core muscles. To correct the problem, I wrote my group exercise director a note and the reasons why this movement should not be performed. My director forwarded the note to all instructors, but the point was made and it is now a dead issue.

Recently, Jennifer Sage, a fellow Master Instructor for the Spinning Program, posted a great thread on her blog. You need to share this with all of your instructors and directors. This is by far two of the most outrageous videos I've seen in an indoor cycling class. Thankfully, they are not being performed on my beloved program's Spinners. None the less, this is still a scary thought that people are marketing this at their clubs.

Click here to read Jennifer's post and watch the videos. Please pass it along to all instructors and directors you know. Maybe we can help save indoor cycling from these types of fanatical movements.

Coaching off the Bike

2009-01-14T23:46:00.007-05:00

Often as an indoor cycling instructor we revel in our ability to coach from the bike. We find comfort when we are on the bike. The bike provides us a safe haven that keeps us in front of the class while we coach the entire class. When we see someone with bad form, we often use the microphone to correct the form of one individual by making a general announcement for all to hear. Some times it works, some times it doesn't. When it doesn't work, what do you do? Do you ignore the form problem? Do you make another announcement? Do you call out their name? Or worse yet, do you get off the bike?

Getting off the bike is something that can be a very rewarding experience for your class. I have had the pleasure of teaching several classes where I have spent the entire ride off the bike. I really mean pleasure. I can interact with each rider. Coaching off the bike takes a group cycling class and makes it an individual experience.

A friend of mine posted a great thought on the pedal-on forum: "You lead a class while on the bike. You coach an individuals off the bike." AC said it brilliantly.

When should you coach off the bike?
This is one of the most asked questions I get when we discuss coaching at an Orientation. The simple answer is it depends. There are times when you need to get off the bike and times when you want to stay put. If you are coaching an experienced class, you may never need to get off the bike. Conversely, if you have a lot of newer students in your class with little experience you'll need to spend more time on the floor.

You will need to get off of the bike to correct form whenever the general announcement doesn't work. Ignoring the problem will only create more difficulties in correcting the form as the rider spends more time riding with poor form. I have an individual that continues to ride with his knees spread out. I get off the bike, explain the next segment and then eventually head over to him and talk with him with the microphone off. He's getting better, and now recognizes that those general announcements may apply directly to him.

By getting off the bike, you can evaluate the bike set-up of every student. You may be able to identify someone that is too high or too low from the front of the class, but you cannot view those students with an inproper fore and aft saddle position. Unless your room is filled with mirrors, evaluating the fore and aft saddle position can only be done from a side view of the rider.

Another time to get off the bike is when students are excessively chatty. You can stop their talking just by standing between their bikes or directly in front of one of them. Sometimes you may need to say something to them if their behavior is disruptive to the class.

I get off the bike to check on my new students. They are the ones that need the coaching the most. I'll see how they are doing, watch their pedal stroke, evaluate thier form and double check their bike set-up.

Get off your bike to emphasize a point or instruction. I often emphasize a point or describe the next segment that we will be doing while off the bike. Most people know you're off the bike and pay attention to you. As time goes on, they know that an important point is coming and their attention is focused on you. For example, I will get off the bike during the recovery phase during an interval ride and explain the next interval.

An additional benefit of getting off the bike and walking around the room is your ability to check the volume of your voice and music from various parts of the room. I teach in some wierd shaped rooms and the sound doesn't sound the same when I'm on the bike as when I'm in the back of the room. You can see if you need to change the volume of your music or microphone.

What should I say when I coach off the bike?
This is a great question that we all want to know the perfect answer. I can say sometimes you don't need to say anything, your body language or hand signals may be enough. The key is to be positive. You don't want to tell someone they are riding incorrectly and just leave it at that. I often watch the people I'm going to correct for a few minutes. I watch for their strengths during those few minutes so I can make the rider feel good about what they are doing.

Going back to my example of the bow-legged rider. This guy can push a big gear (lots of resistance) and for a long time. During the recovery segment between two climbs, I went up to him and said, "Wow, you're really powered up that last hill. While I was in the front of the class, I noticed your knees are pointing out. If you bring them toward the center of the bike, you can be so much more powerfull on the next hill. I know you can do it, you're strong rider." The compliment-correct-compliment leaves the student feeling good about themselves and lets them know you're concerned about their well being.

In Summary
Coaching off the bike is not always necessary when you are riding with a group of experienced riders. However, most of our classes have participants with varied experience and skills. You'll have to decide when to get off your bike and how often. Some studios may even require that you get off the bike. Don't hide behind that bike, get off and mingle amoung your riders and see what that does for your attendance.

The Final Ride (as in Final Exams)

2008-12-06T11:32:00.010-05:00

I had the distinct pleasure of being invited to Lexington, KY this weekend to help lead a ride with Patrick Sims at the University of Kentucky. The first significant snow fell gently from the sky as I emerged from my slumber. The gentle type of snow that covers the brown grass and sits lightly wherever it lands. Being a North Coast native, I'm used to the stuff, but here it provided interesting reactions from the locals.

The last few years I have had significant life events occur when the snow descends from the heavens. As if God's way of telling me that today was going to be special. And believe me it was. I knew that today was going to create a lasting impression on me.

Patrick sent me a note about a month ago asking if I could come down for a weekend to help him lead a ride. We decided that December 6 would be the ideal time. The ride would occur the Saturday before finals week at UK. It just so happens to be my finals week next week as well, so I could relate to the anxiety felt by the majority of the riders in the room.

My anxiety was a touch higher. I finished my profile just hours before the ride and must have revised my music selections 30 times. I finally found the sound I needed and laid down the tracks. But my profile seemed too regimented. I revised my profile and left it open in the sense, that if I couldn't get a read on the audience to alter the profile, I would do what I had scheduled.

Patrick and I spent the better part of the evening working on our profiles. The dueling computers, both with MixMeister cranking the tunes so we could each fill the gaps in our play lists. We were in such synchronicity that several times we both clicked and played the same song at the same time. I knew that this ride was going to be special.

The Final Ride, as this two-hour special event ride was called, was sold out. Thirty-three riders filled the room. We even brought in an upright exercise bike for one student recovering from an injury suffered when someone ran a red light and hit her while she was training on her outdoor bike. The energy was high, there was almost a buzz in the room.

Patrick kicked off the ride with a 10 minute warm-up and turned the microphone over to me. The room anxiously awaited as I began my profile. All eyes were upon me and you could see they were literally on the edge of their seats as I spoke and asked them to commit themselves to the ride, keep an open mind, be honest with what their bodies told them to do, and finally take the initiative to make this ride special for themselves and no one else.

We started to pick up the pace and get into the grove. I was still skeptical as to how they were going to react to this "stranger" from up North. After the first song, I could see they began to relax and settle into their zones. Their eyes no longer focused on me as they all got into their own zone.

The music flowed and I got lost in the emotion of the ride several times. I don't think I've ever had to coach a class with such little effort. Patrick had done a masterful job coaching his students on form. Almost all were perfect and only needed an occasional reminder to relax shoulders and let the energy flow through themselves.

Here is the play list I used during the ride.

Reel Around the Sun - Bill Whalen (flat/standing flat)
Keep Hope Alive - The Crystal Method (flat/standing flats - getting ready for the hills)
Kalendero - Cirqu Du Soleil (seated climb)
He's A Pirate [Chris Joss Ship Ahoy Tribal Mix] - Hans Zimmer (standing climb)
Snapshot - Fluke (fast flat pace lines)
High Roller - The Crystal Method (flat with some out of the saddle work)
Vicarious - Tool (climb)
Rods and Cones - Blue Man Group (flats and jumps)
Another Brick in the Wall, Part 2 - Class of '99 (climb)
Out of Control - The Chemical Brothers (flat with cadence building)
Conga Fury - Juno Reactor (riders choice)

After my hour, Patrick took us home. I was moved to tears on two occasions and really got caught up in the ride. I had a chance to ride with an excellent instructor whom I have the utmost respect and admiration.

When Patrick finished his segment, I couldn't believe we had been on the bike for more than two hours. Time stood still, flew by, and seemed to transport me to another place and time. I was definitely experiencing flow at this special ride.

I may have coached a segment of the ride and given the class a taste of something else. But Patrick and his students gave me the greatest gift of all. I cannot tell you how much it meant to me to be there and ride with those 30 other people. The energy was unbelievable and it touched me deeply. I don't know when I'll feel like that again during a ride, but to all of you that took part in The Final Ride, I thank you from the bottom of my heart.

Keep on pedalling!!!!

Team Teaching - When More than One Works

2008-11-21T22:46:00.008-05:00

Team teaching is an alternative to having one instructor the entire class. Team teaching works well with extended rides. Extended rides are usually held around the holidays or some other celebration. To be successful, the team of instructors must work well together and have complimentary styles.

When deciding if you want to team teach at your facility, you must consider who is on the team or who you will ask to teach with you. Consider the following when deciding if you want to team teach:

Do all instructors follow the indoor cycling program your facility teaches? Does everyone teach without using contraindicated or made-up movements? You may have to take a class or two from the other instructors to determine if you want to teach on the same team. You don't want to find out they are instructing with unsafe movements prior to your team teaching experience.
What are the teaching styles of the other instructors? Are their styles similar, completely different, or complimentary to your own style of teaching? Evaluate how your style of teaching will fit with the team. You may be drastically different than your fellow teachers and it may or may not work. Decide for yourself it it works.
Can the other instructors adapt to any circumstance thrown their way? Not everything works as planned. Evaluate how they handle situations like students arriving late to class, a stereo or microphone malfunction, or students that ride their own ride.
Have you worked with any of the other instructors before? This is similar to knowing how they teach. If you have worked with any of the other team members, recall how that experience worked for you. You want to have an enjoyable experience. If you do not work well with any of the other instructors, then you must decide if it will ruin your day or be evident to the students you have an issue with an instructor.
Will the feelings (or egos) of other instructors be hurt if they were not asked to participate? Consider how you will feel if you were excluded. Know that they may feel some resentment and animosity toward the instructors on the team.
Will all of the instructors step-up and help out with the ride? You need to make sure that the other instructors will support you when you teach. They must be respectful of your segment and let the participants ride. The other instructors should be willing to assist you whenever you need something such as water, towel, or help with the stereo equipment. When you teach, delivering a safe ride for your participants is all you should be concerned about. Your other teammates should take care of everything else.
Will the instructors selected check their egos at the door or use this as an opportunity to show up the other members of the teaching team? You may not know how others will react once in a group setting. If you feel that any of the team will try to capture and not share the spotlight, consider sitting the event out. When all instructors have checked their egos at the door you know they are there for the right reason.

When you consider these factors, a ride can be flawless and enjoyable for both the participants and the instructors. Carefully planning the ride will prevent members from feeling like they are just at a dog-and-pony show. All instructors must be there for the right reason -- the participants.

The Rock n' Roll Ride
I am fortunate to work with three unbelievable instructors. We all happen to teach the 6:00 AM classes at the same club and do not get much exposure to the other time slots unless we sub for someone. Something just clicks when whenever the four of us get the chance to teach a ride together. Saturday, we had the opportunity to teach a two-hour Rock n' Roll Band theme ride.

Tom, Renee, Alice and I each had 1/2 hour to play our favorite rock tunes, well at least the ones that you can ride to and play in a mixed company crowd. You can download our play list by clicking here. The ride was a sell out earlier this week so we knew we had to give it our all since it had been promoted for several weeks. This was our opportunity to teach to a full class, something we don't see at 6:00 AM. All of us usually have a half-full class that early in the morning, so this was our opportunity to give people a reason to show up at 6:00 AM. We were excited, the members were excited, and we had a great plan to give our students the best ride possible

The ladies had to teach elsewhere earlier in the morning so Tom and I got to be the "warm-up bands" for this ride. I lead off with some of my favorite tunes, of which some I've used in class before, but never at this studio nor all in the same profile. I extended the warm up time and tried to keep them in their aerobic zone.

Tom was next and he built on the foundation I laid down. Tom took their efforts a little higher and built upon the first 1/2 hour. The students were primed and ready for the headline acts to follow.

Well the ladies showed up and Tom and I stepped aside. Alice and Renee knew how to pump up the audience. It was a great thing just to watch them work the crowd. Unfortunately, the microphone went out during the second last segment so Alice and Renee had to shout over their music. Yet despite this setback, they still delivered a rockin' ride.

The ride was a hit with our participants. The team of instructors circulated and made sure that all of the participants water bottles were full. When the microphone went out, one instructor tried to fix it, while another went to locate the director to track down a spare. We worked well together and are planning our next event.

This ride was a great opportunity for us to give our participants a two-hour ride with a central theme. The participants rocked, the music rocked, and my fellow teammates rocked.

Well done Alice, Renee and Tom!!!!

Some Randon Thoughs

2008-11-20T22:47:00.002-05:00

Well, I'm just starting this blog. Sure, I have a post from 2006, but that is one of the projects I worked on pursuing my degree. More on that below. I'm not sure where it is going to go, but hopefully I can share some fun and interesting thoughts and experiences. I have had a lot of unusual things happen to me throughout my life and I'm sure that there will be plenty more.

A little about me. I'm been a student for most of my life. In fact, I've been enrolled in some school for nearly 27 years of my life. I have my bachelors, MBA, and now I'm working on my Masters in Education along with completing my undergraduate requirements in integrated sciences.

In my spare time, I've coached youth basketball and ice hockey. I am also a Master Instructor for the Spinning Program (indoor cycling). Not only do I spend lots of time on an indoor cycle, but I try to ride three to six times a week outdoors. I also enjoy indoor mountain biking and plan on riding this weekend while snow is falling outside. I'll write about that some time next week.

So we will see how this goes. The more I play with this blog, the better my blog spot will be. Be patient as I find time to learn and personalize this page.

Till next time. Do what you do best and do it your best!!!

Project: Big Mac

2006-05-03T18:51:00.000-04:00

Project: Big Mac
Cool site.