Movements in the Spinning® Program

The Spinning® program was founded on the principles of outdoor road cycling. The movements that are part of the Spinning® program were developed to simulate conditions we encounter on the road. They were designed with safety and biomechanical efficiency in mind to promote healthy training principles. However, there are instructors that have created movements that are unsafe, can lead to injury and have no foundation in road cycling. They should not be performed by anyone.


There are five core movements in the Spinning® program – the seated flat, seated climb, standing flat, the standing climb and jumps. In addition, more advanced movements are derived from the five core movements. These include running with resistance, jumps on a hill and sprints. There are no other movements in the Spinning® program.

Most students will blindly follow their instructor without knowing if the movement is correct and true to the Spinning® program. So how do you know if a movement is not part of the Spinning® program if you have not gone through a Spinning® Instructor training program? Simply ask yourself this question: “Would I do this on a road bike?” If the answer is no, then you probably shouldn’t be doing this indoors on a Spinner® bike.

So you say you have never seen anyone on a road bike do jumps. True, jumps were designed to improve a road cycling skill of smooth transitions in and out of the saddle. But we actually use the movement out on the road, just not in a repetitive motion like we do indoors. And don’t let anyone tell you that you should be performing jumps in a rapid-fire motion. Jumps are performed to allow you complete each segment of the movement – the rise out of the saddle to the standing flat and the controlled return to the saddle to a seated flat – without compromising your safety. Lift out of and return to the saddle using your legs and not your arms.

There are many other movements that can cause injury while riding the Spinner®. You may have heard of these movements – hovers, squats, riding with your hands behind your back, riding with little to no resistance, riding with too much resistance, and pushups on the bike to name a few. The list can go on forever. These movements are often created by instructors that lack faith in their coaching abilities or feel students need something different in order to “feel the burn” and get a great workout. They can lead to serious injury!!!

No movement should cause you to feel pain or discomfort because your body is stressed in a compromised position. Sure, you’ll feel fatigued, but you shouldn’t ever feel pain during any movement during a Spinning® class. Learn to recognize the difference between pain and fatigue.

Just remember that simple question – Would I do this on a road bike? If your answer is no, then most likely the movement is incorrect.

WSSC 2012 - My Recap

A little late, but better than never!!!

WSSC 2012 was an incredible year for me. I managed to present three of my favorite sessions, three new ones and attend some of my incredible teammate’s rides and lectures. It was an amazing experience for me. To top it off, one of my teammates from my MI class, Angie Scott, was there to assist me in my rides. It was the first time that I have been able to ride with her since we joined the MI team back in 2007. Thanks Angie, you really helped me stay calm and you provided the visual example of perfect riding form.

My experience started on Thursday, I arrived at the hotel later than I usually do, but still managed to get connect with some of my friends I’ve met throughout the years, both on the MI team and attendees. It was relaxing and fun. Our presenter dinner was good and it provided the opportunity to see everyone on the MI team in one place.  I could feel the excitement of the conference starting to build.

My conference sessions started early Friday morning as I was scheduled to present “Communicate with Style” at 7:00 AM. You truly learn the benefit that caffeine can provide at that early hour. The participants were incredible for such an early hour and their contributions to the group sessions were unbelievable. The beauty of this session is that everyone learns a little about themselves as well as those that participate in their classes. I really enjoy presenting this session since so many of us fall into one specific communication style without realizing we may unintentionally ignore the styles of others in our classes.

My Friday afternoon session was “Riding on the Edge”. The ride is based on your threshold as determined by a practical sub-max test. Then the heart or the ride is based on those numbers. The hardest part is to keep within the heart rate parameters prescribed by the ride. Holding to heart rate parameters throughout the ride proved difficult for some as we moved through the core movements during intervals of threshold riding followed by an increase of only 5 heartbeats. Riders experienced the opportunity to see how only 5 heart beats can take them beyond their threshold and how quickly fatigue can set in.

Friday night was the MI team ride. I loved the energy in the room and this year and there was no shortage of excitement. An opportunity to ride with my teammates as well as 200 attendees makes me realize just the special connection we all have when we attend a WSSC.

I was able to sleep in on Saturday, well at least I didn’t have to present at 7:00 AM again. “The Sizzler” was first on the list for my sessions during the day. Thankfully Angie was my model of perfect form on the bike while I got to coach this exciting Race Day™ session from the floor. The riders responded well to the challenges and I’m sure they all reached their goals. The ride was followed immediately by the lunch break which allowed everyone to recover and refuel before their afternoon sessions.

Saturday afternoon I presented my “Dissecting the Pedal Stroke” workshop. We dove into the major muscles used during cycling based on the position in the pedal stroke. Muscle fiber types were discussed and how their use is based upon the power demands of our ride. We looked at a couple of videos to start to develop our coaching skills to correct flaws in the pedal stroke of our students. Finally, we explored pedal stroke drills that everyone can take back with them to their studio to help improve pedal stroke dynamics. Thanks to Cesar Valera for assisting me in tweaking bike setup and coaching the on-the bike portion of the class.

Sunday morning came early again as I presented “Exhilarating Endurance” lecture at 7:00 AM. I was surprised at the number of participants that actually showed up that early considering the time and it being the third day of the conference. This was a new session for me this year and I covered how instructors can make the endurance ride a regular part of their training regime.

My final session was Sunday afternoon entitled “Hear it, See it, Ride it.” My goal was to help instructors identify ways to make their classes more accessible to members that may be deaf, hard of hearing, blind or visually impaired. The ride was broken into three segments where riders rode blind folded for the first session, without music and verbal instruction for the second segment, and finally with both verbal and visual cues for the third segment. This was an emotional ride for me to coach. I couldn’t believe the way the participants found their level of flow and rode with so much energy. It was an amazing display to watch. I hope that I can present this one next year.  The response from the participants was very touching and overwhelming.  Almost everyone that was there shared a story of how this ride affected them personally.  Some participants had children, relatives or friends that they knew were being excluded because of visual or auditory limitations.  Thanks to all of you for being there with me and sharing your experiences.

As for my own education, I took Natashia Iacovelli’s “Warrior Within” and came away with such an incredible sense of accomplishment. I highly recommend taking Natashia’s sessions as she has such a way to bring meaning to her rides and lectures. I also rode in Sarah Morelli’s “Reload” where we rode blindfolded the entire hour. This was a great experience for me as I got to prepare for my own session on Sunday. Sarah has such an incredible voice that it blends in and becomes part of the soundtrack. I took Teri Aerands workshop “Finding your S Factor” and learned a lot. The ride was just what I needed.

Overall, I’m grateful for having the opportunity to share the WSSC experience with instructors from all over the world, enthusiasts that just love the conference, and my master instructor teammates. I’m already thinking of sessions for next year and have notes for a couple new rides for next year. I hope to see all of you there!!!

Overcoming Fear

One of my friends said that her mother used to tell her, “Everything you want is on the other side of fear.” Wow, that is a powerful and truthful statement. You can literally apply this statement to everything in our lives. It works for personal relationships, our first time getting behind the wheel of a car, our first ride on the bicycle without training wheels or a parent running along to ensure we don’t fall, but most importantly, it can apply to when we take the next step in our wellness initiatives.

As a fitness instructor, I encounter people who fear attending a class because they are unfamiliar with the structure, instructor or are just afraid of what others may think of them in the class. People may be afraid of rejection, embarrassment if they cannot perform all of the movements, their own personal appearance and a multitude of other fears. Overcoming this fear is probably the hardest part for anyone who is considering taking a group exercise class. I’ve had the same fear, I can relate to what they are experiencing. I’m sure you can. I remember standing outside of my first step class – 30 women and then there was me – the lone male with two left feet.

Had I not overcome my fear of taking a group exercise class, I’m quite certain I would have never become a Master Instructor for the Spinning® program, nor pursued my group exercise certifications. Both of which have opened many doors for me and introduced me to some incredible people from every continent on our planet.

If you fear taking a class because you are new to the club or just starting your physical fitness journey, push it aside and take the plunge. Jump in and participate to the best of your ability. It is like diving into a pool; some people put their toes in and leave, while others just dive right in regardless of the temperature. Do not be worried about what others think, they were in your shoes once as well. You may find that they welcome you with open arms.

It is OK to be fearful of your first class. To ease your anxiety, arrive a few minutes before class begins and introduce yourself to the instructor. Ask where you should stand (or sit) and let him or her know your apprehension about even being there. A great instructor will help you overcome your fear and will know to break down their cuing to help you be successful. And let us face it, you’re lapping everyone that is sitting at home on the couch.

WSSC 2012

I wanted to thank everyone that attended my sessions this past weekend at WSSC 2012.  Thank you for sharing your energy and inspiring me to be the best I can be.  Your energy was contagious!!!

Here are the play lists for all of my sessions.  Enjoy!!!

See you all next year!!!


Hear it, See it, Ride it 
One Perfect Sunrise- Orbital
Colossus - Afro Celt Sound System
Rods and Cones - Blue Man Group
My Tribe - Ross Landau
Toca's Miracle - Fragma
In Your Eyes - Peter Gabriel
9 AM - ATB


Riding on the Edge 
Deliverance - Yanni
Swamp Thing - Juno Reactor
Push Upstairs - Underworld
Switch/Twitch - Fluke
Good Times Roll - Powerman 5000
He's a Pirate [Chris Joss Ship Ahoy Mix] - Hans Zimmer
The Ring - GMS
Dragula (Hot Rod Hermin Remix) - Rob Zombie
Hovercraft Chase - Nicholas Dodd
Legend in the Redwoods - Cusco
Calls from Her - Max Lasser

The Sizzler
Reel Around the Sun  - Bill Whalen
Keep Hope Alive - The Crystal Method
Thunderstruck - AC/DC
Children of the Night - Juno Reactor
Bark at the Moon - Ozzy Osbourne
Un Poco Flamengo - Chilly Mary
He's a Pirate [Tiesto Remix] - Klaus Badelt
Blue Monday - Orgy
160 BPM - Hans Zimmer
Waiting for Tide - Jesse Cook
Fahrenheit 451 - ATB
Geronimo's Laughter - Cusco

Buying Cycling shoes

“What type of cycling shoes should I buy for taking my Spinning® class?” The answer to that question is based upon several factors. First and foremost is comfort. If you are not comfortable in the type of shoe you buy, then you’re probably not going to enjoy your Spinning® classes.

Another consideration is whether or not your will be using your shoes exclusively for riding indoors or do you plan to ride outdoors. Indoor shoes can be lighter, and often have a mesh upper rather than leather or other manufactured material.

Your next decision is road vs. mountain bike shoe. Mountain bike shoes provide a better walking platform with the cleat recessed within the sole of the shoe. Not only does this makes it easier to walk around, it limits the contact of the cleat with slippery floor surfaces and limits the damage to wooden floors. For Safety reasons, road cycling shoes should only be worn when you are about to mount your bike for the ride due to the difficulty in walking on smooth surfaces and the potential damage the cleats can do to the floor.

Visit several of your local bike stores to find your shoes since different stores carry different brands. Try on several pairs and walk around the shop. Note how they feel and if and where there are pressure points. Remember, comfort is the most important consideration when buying a cycling shoe. Ask if the shop will let you pedal one of their bikes on a trainer to get that ultimate fit and feel.

After you’ve settled on a pair of shoes, you’ll need to get cleats that fit the pedal system on the Spinner® bikes. The cleat mechanism used by the Spinner® bikes is a Wellgo retention system and the cleat is coded 98A. The 98A cleat will allow four degrees of float to limit the amount of knee stress. Shimano cleats will also work on most pedal systems used in indoor cycling. Ask the shop where you purchased your shoes to put your cleats on the shoes. A good bike shop will be able to align your cleats based on your physiology and the way you pedal .

Making the decision to purchase shoes for Spinning® can be a daunting task. But once you make the transition to a cycling shoe, you’ll wonder why you haven’t made the switch sooner.

Winter Training

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.

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!!!

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!!!

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

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

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

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

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

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!!!

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

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)

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

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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

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

Project: Big Mac
Cool site.