RealRyder® Indoor Cycling – Light ‘Em Up & Fill the Room! Overview: Every instructor (and club owner!) wants a full class. Light your class up with stellar cuing, music selection and a ride they won’t soon forget. Learn tips and tricks to coach your warm-up, cool down, and ride! Learn how: 1) BPM and cadence correlate, 2) to match the right song to the right terrain, 3) to organize class plans and playlists, 4) to teach off the bike. Pull it all together and fill the room! I. How To Be An Outstanding, Inspired and Motivating Leader/Coach A. Connecting to the day and the ryder 1. Actualize goal identification B. Observe effectively C. Motivational Methods 1. Cycling-Up (aka Psych-ling Up!); e.g., theme today: “Finish the hill!” = Literal/Metaphorical 2. Motivation builds on personality, cuing (class flow) and music throughout the ryde 3. Create an experience by engaging your ryders D. Process-oriented vs. outcome-oriented training E. Exhibit: preparation, joy, respect >>>>> Earn: loyalty, respect and trust F. Your session is a “coming together” of various motivational techniques that personalize the ryde! II. Compliment, Correct And Cue inspiration A. Coaching defined… B. Empowering choices and action by how you cue (Kristin Popowych, IDEA Fitness Journal 2013): 1. Task cue 2. Reflective cue 3. Action cue: C. Modeling…RydeRight! III. Class Planning: Themes And RydeProfiles A. Plan, Prep and Play (RealRyder Class Planning System: RydeProfile) B. Theme/training focus today: “HIIT IT!!” IV. Music-ology A. Connecting to music: What moves you? 1. Feeling, emotion, motivation B. Controlling voice and music contrast C. The power of BPM; “find your rhythm in the song” D. Music in the background: 1. Optional tie in to 8-counts, phrasing, chorus; avoid numerous countdowns and predictability 2. Matching music and rhythm to the RydeProfile E. Organize music playlists (iTunes; Spotify)
RealRyder® Indoor Cycling @ RealRyder.com & find us on Facebook! Made To Move!
V. Class Model Summary Overview: How to “light ‘em up! A. Arrive early to class: music playing; set environment; bike fit; first time indoor ryder or new to class B. Welcome; short overview/intro; what to expect (RydeProfile preview) 1. Add visuals: post or project RydeProfile; video clips of cycling or motivational; slide images/.ppt C. Warm up: 1. Injury prevention and dynamic prep off the bike (optional) -set off-bike-prep expectation for each class; eg., bike set-up; prep body, hydration, towel 2. Intensity Color Zone: Spin (green), Cruise (blue), Pace (yellow), Accelerate (orange), Sprint (red) -RPE: (2-3 green); (4-6 blue); (7-8 yellow); (9 orange); (10 red) -associate how each color would feel to the body re., mind-body connection -preferred cadence; “you” control your ryde 3. Body Zone Form Check: head and neck; shoulders, upper back, chest, elbows and hands; lower back, abdominals, hips; thighs, knees, shins, ankles 4. Name game: each rider introduces self to class -choose an animal, for example, that reflects who the ryder is that day -during ryde ask students to recall as many as possible using real name or associated name -choose a song name that encapsulates how a ryder is feeling that day D. RydeReal: “to do, or not to do” 1. Battling the “we’re not cyclists—this is not cycling mentality” -backstory: safety, mechanics, physiology, results and truth 2. Do not be afraid to correct students; model “good” form -feedback on RPM, pedaling, posture, foot position, leaning, steering and turning, switching the core on and off, breathing, look ahead, position on the bike, shoulders level, no excessive shoulder rotation, light on the bars, heavy into/or stand on the pedals, knees parallel to the frame, pressure or force into the pedal, body check from the feet up… -other unsafe, or ineffective, habits or practices -good ryding form creates a more rewarding experience E. Task, reflective and action cueing F. Cool down value -finish the hill; keep class focus; maintain leadership; finish well -Body Zone Form Check; pedaling stroke drill (example focus options) -return to pre-ryde state; off bike injury prevention and mobility -community/bond; hit class highlights, e.g., ask each rider to identify their best moment in class; encourage mindfulness; glow of accomplishment G. Want to lead a great ryde? Build a great experience!
VI. Light ‘Em Up & Fill The Room (LEM)—The Ryde! 1. Hit IT! 2. Steady State Intervals; Threshold Ladders; Power Intervals
RealRyder® Indoor Cycling @ RealRyder.com & find us on Facebook! Made To Move!
RydeBlock # 1
Ryde Name: Light ‘Em Up—Hit IT!
RealRyder® Indoor Cycling Class Planning System Template
ZoneProfile Zone 5 - Sprint RPE 10 100+% LTHR Zone 4 - Accelerate RPE 9 95-100% LTHR2 Zone 3 - Pace RPE 7-8 90-95% LTHR1 Zone 2 - Cruise RPE 4-6 80-90% LTHR Zone 1 - Spin RPE 2-3 < 80% LTHR Time
1
2
5.0
3
8.0
10
4
13
15
18
20
*Each column represents approximately 30-seconds; 20-minutes total per RydeBlock
TerrainProfile
RPM/Position
Preferred/Combination
90-100/combo
Preferred
90-100/combo
Preferred
90-100/combo
Preferred
RydeProfile Module 1
2-4
Music Con Bro Chill/We Came to Party/05 We Came to Party - Con Bro Chill
My Songs Know What You Did In The Dark (LightE…) Fall Out Boy Rude Boy (Wideboys Stadium Radio Mix) Rihanna
Storyline/Coaching/Cueing/Mind-Body 5-minute warm-up; intro. to bike movement, leaning, turning, steering; body position/riding technique; class overview; goal setting; motivation/whiteboard comments; connecting to the day and each rider; Psych-ling Up; Process oriented vs. Outcome oriented; tie into what each zone would feel like to the body; body zone form check—head to toes! Introduce name game (e.g., animal that represents you today) or identify with a song name that best represents the rider today (e.g., “Take this job and shove it! Or What doesn’t make you stronger…” Use task, reflective and action cues; Theme: Hit IT!; Connecting to the music during the ryde via BPM, phrasing etc. Steady State Intervals (3 sets): perform at or slightly below LTHR/RPE 7-8; in the Pace Zone; 3 minutes at threshold/2minutes moderate to easy recovery; this is the highest output, for example, that you could hold for 30-minutes; high intensity, stacked back-to-back, leads to massive fitness/performance gains
RydeBlock # 2
Ryde Name: Light ‘Em Up—Hit IT!
RealRyder® Indoor Cycling Class Planning System Template
ZoneProfile Zone 5 - Sprint RPE 10 100+% LTHR Zone 4 - Accelerate RPE 9 95-100% LTHR2 Zone 3 - Pace RPE 7-8 90-95% LTHR1 Zone 2 - Cruise RPE 4-6 80-90% LTHR Zone 1 - Spin RPE 2-3 < 80% LTHR Time
5
6
21
23
26
28
29
31
34
36
*Each column represents approximately 30-seconds; 20-minutes total per RydeBlock
TerrainProfile
RPM/Position
Instructor cued/combination
Instructor cued/combination
RydeProfile Module 5-6
Music Conga Fury - Juno Reactor
Wake Me Up - AVICII
On Top Of The World – Imagine Dragons
Storyline/Coaching/Cueing/Mind-Body Threshold Ladders (2 sets): no one said this would be easy; threshold ladders prepare you to ride easier at higher intensities, burn more calories and get fit quicker; ride intuitively rather than pre-set RPM/body position; take what the ride, terrain, and circumstance will give you; feel the music! Terrain variations occur in modules 5-6; both are relentless as effort builds from very hard (10) to hard (7-8). Be sure to coach that riders should have 3 gears or levels of effort—hardest, very hard and hard. That’s all/3 levels of effort/anyone can ryde this; note: the color zones do not have to be literal.
RydeBlock # 3
Ryde Name: Light ‘Em Up—Hit IT!
RealRyder® Indoor Cycling Class Planning System Template
ZoneProfile Zone 5 - Sprint RPE 10 100+% LTHR Zone 4 - Accelerate RPE 9 95-100% LTHR2 Zone 3 - Pace RPE 7-8 90-95% LTHR1 Zone 2 - Cruise RPE 4-6 80-90% LTHR Zone 1 - Spin RPE 2-3 < 80% LTHR Time
8
7
37
38
39
40
41
42
43
44
45
50
*Each column represents approximately 30-seconds; 20-minutes total per RydeBlock
TerrainProfile
RPM/Position
Preferred cadence; Combination seated/standing
RydeProfile Module 7
8
Music Swamp Thing – Juno Reactor; If I Lose Myself – One Republic; T.N.T ACDC Zero 7 - Destiny
Storyline/Coaching/Cueing/Mind-Body Power Intervals (1 set): Power Intervals boost maxVO2; 1:1 ratio of work to recovery; hold the hardest level of effort for each work effort you can sustain; it might range from yellow to red; give everything you have, try hard, don’t quit. Everyone can do that! Use a combination of in and out of the saddle at a preferred cadence for the work efforts; Cool down/Recovery: maintain the value of the cool down; finish well/finish the hill; body zone form check from head-totoes; injury prevention/mobility on and off bike; build the community bond, hit class highlights (ask each ryder to highlight their best moment in class),
RydeBlock # ____
Ryde Name: __________________
RealRyder® Indoor Cycling Class Planning System Template
ZoneProfile Zone 5 - Sprint RPE 10 100+% LTHR Zone 4 - Accelerate RPE 9 95-100% LTHR2 Zone 3 - Pace RPE 7-8 90-95% LTHR1 Zone 2 - Cruise RPE 4-6 80-90% LTHR Zone 1 - Spin RPE 2-3 < 80% LTHR Time *Each column represents approximately 30-seconds; 20-minutes total per RydeBlock
TerrainProfile
RPM/Position
RydeProfile Module
Music
Storyline/Coaching/Cueing/Mind-Body
