10 Instructor Tips To Convert Indoor Cycling Newbies Into Regulars (Part 1)

This post has been inspired by one on ICA page which you can read here if you are a member (and if you are an indoor cycling instructor but not a member I would recommend you become one).

It’s about the challenge we group exercise instructors face when new people come to our classes. And this topic is extremely relevant as January approaches and the New-Year-Resolution-Stampede is about to take place.

Queues outside the studios, face offs, cat fights for the bikes, the regulars getting peeved that THEIR bikes are taken, etc. It is always fun. You know it will last 3-5 weeks and things will be back to normal though.

“I’m really serious about exercising. Last year I only went to the gym twice, once to join and once to renew.”

 

But wouldn’t it be nice to actually convert some of these newbies into regulars? As an instructor you only have those first 2-3 classes (sometimes only that first one) to leave an impression positive enough to make people stick with the classes throughout those first tough few weeks.

Here are my 10 tips that will help you do just that. And they apply to both January Madness and any other time of year. Oh, and yes, you ALWAYS get a new person (or a couple) in each class throughout the year but in January 30% of your group may be people who have never been on an indoor bike.

This post includes 5 and further five are coming next.

1. BIKE SET UP

If you don’t pay attention to the set up and don’t instil its importance in the participants from day one, you risk them getting into bad habits at best and not coming back EVER at worst.

Do you remember how much your backside hurt the fist time? Or second? Or really until you started doing 3 classes a week or more? It can put you off completely. Therefore make sure you take time setting the bike up so they suffer for all the right reasons only 🙂

TO DO THAT YOU MUST ARRIVE TO YOUR CLASS AS EARLY AS POSSIBLE…

I also finish classes saying:

“Your butts are going to hurt. Maybe not today but tomorrow. You can’t help that. Don’t sit on hard surfaces. If you have another 5-10min stretch properly outside the studio so you can at least save your legs”.

“Give yourself 2-3 classes with different instructors, different times of day before you decide if you hate spin or not”.

2. BEGINNERS HANDOUTS

I have a great hand out that gives advice about shoes, clothes, bike set up etc plus included my contact details in case they have questions. I give these out at the end of the class.

I encourage new faces to come early or stay a bit after the class to check the bike and put down the numbers on the hand out. They can then transfer them onto their phones so next time they come they can set themselves up. It gives them more confidence in the second class.

3. GET FAMILIAR WITH THE BIKES – MAINLY RESISTANCE

I encourage people to use the studio (if the gym permits it, or bikes on the main floor) when there are no classes. Now they know their set up, they can ride with their own music and play with that resistance trying to keep the beat.

As a rule every time I have a complete beginner I ask them to turn the resistance all the way down and see how that feels. Then to keep turning it right until their legs can’t move. Now they know both ends and have a better idea how hard it can get I say:

“We will never be working at any of these points in the class. Ever.”

4. CLASS PROFILE

Be prepared with your profiles in January. Have enough variety to choose from. You don’t want the first timers to think the classes are boring just because they don’t yet understand the intensity and resistance, nor do you want them to leave with an impression they are not fit enough to come regularly.

At the same time you want to keep your classes challenging with your regulars in mind. Can it be done? Ideally there would be some introductory classes on the timetable but hey, we don’t live in a perfect world.

• beware of long endurance classes where 70% or more of your class is in the saddle – they can come across as boring to new people so make sure you choose some interesting tracks with clear beat
• power intervals – I would wait with these for a couple of weeks
• testing – yeah, wait…
• mixed workouts will work best: in and out of the saddle, speed & resistance variation
• long endurance tracks (around 7min) are great though giving enough time to settle into a pace and resistance

5. MUSIC

No, you will not please everyone but my advice would be to choose music with clear beat even if you have bikes with consoles showing RPM. Keeping an eye on the console and on you at the same time may be too much to ask. If you always teach with the beat they can keep an eye on you.

Choose your music wisely – get some instrumental track giving you space to explain stuff.

My warm up always have a flat fast track first to cue the form. Then there is a slow hill to cue the standing form. Don’t get into a standing run straight away.

The remaining 5 tips coming up next.

 

 

 

 

 

Indoor Cycling? Find the right fit and do it with class.

I recently wrote a guest feature on GymBox’s website about indoor cycling. You can read it here:

http://gymbox.com/blog/feature-indoor-cycling.

It’s about the 3 types of cycling classes GymBox offers. And that got me thinking about all the gyms across London where I have been teaching for the past 3 years.

WHAT IS OUT THERE? (LONDON)

Well, you have boutique studios with the Soulcycle-type of classes advertised as a whole body workout (weights, resistance bands etc), then you have studios which go much more into the real cycling style like Cyclebeat (https://www.cyclebeat.co.uk/) which is a cycling only facility with Keiser bikes and integrated digital display which sends you your results by e-mail after each class.

H2 (https://www.h2bikerun.co.uk/) in SoHo offers indoor and outdoor classes where you ride your own bike in the park with the instructor leading the session.

The top end of this spectrum in the city is Athlete Lab (http://athlete-lab.co.uk/) – a state of the art cycling studio using actual road bikes and a mind blowing digital display (at a mind blowing prices). It’s a training facility. Not a place to take classes.

Venturing out of central London you have Cadence in Crystal Palace which is a great facility with a bike shop & workshop and training rooms where you can test your FTP, VO2 etc but also take a WattBike class (http://www.cadenceperformance.com)

That’s all great but what about all the gyms where an average Joe goes?

WHAT ABOUT GYMS?

How do you know what’s behind that name on the timetable? “Spin”, “indoor cycling”, “V-Cycle”, “Tour de…”. How do you choose what is right for you? How do you know what to expect? Honestly? If the description is generic you can expect anything… It will all depend on the instructor. the only definitely consistent class would be Les Mills RPM.

Some gyms do the right thing and have different difficulty levels marked on the timetable: 2-3-4 stars but in real life do the instructors always know about what kind of level the class is supposed to be? Do they pay attention to it?

An average “spin” class can be very intimidating to someone who has never participated in one. And if your first one is really bad or well above your fitness level and you do not get guidance from the instructor, you may never be back.

I truly believe gyms should put on a couple of tailored classes to entice people in who would otherwise never be brave enough to try. Clearly described on the timetable and adhered to by the instructors.

INTRODUCTION TO INDOOR CYCLING CLASS

Every gym would benefit from a beginners’ class. I have had the proof of that when I decided to put on a 30min cycling clinic at one of the studios I have worked for until recently. Targeting people who have never done cycling classes it involved bike set up, riding technique, resistance & cadence introduction and a little practice in and out of the saddle. I was doing it right before an actual class so people had an option to stay for the class or not and come when they were ready. It was great! Neither I nor the participants felt the pressure that we were rushed, they had time to ask questions and as we would have 2-4 people at a time it was a non-pressure environment.

There could be a beginners’ programme that would be delivered over 4 classes. Otherwise just a normal 45min novice class would be beneficial.

SPECIAL POPULATIONS

Certain gyms have quite a few kids attending. A Virgin gym where I have a couple of regular classes, has a Kidz programme with a couple of classes for 10-15 year olds. It does not include cycling.

Through instructor forums I have come across family indoor cycling classes or classes purely run for kids. I love the idea but I haven’t seen that in any of the gyms I teach at. I know they do have youth classes on offer on an actual track at Lee Valley (http://www.visitleevalley.org.uk/en/content/cms/london2012/velo-park/youth-activities/).

Talking about special populations, classes for silver foxes are a great way to attract older generation. I think London gyms and leisure centres are missing a trick here.

Finally, as the outdoor season ends we have the outdoor cyclists who are not interested in exercise classes. They want to train over winter to keep their form up but they want clear goals, tests, a whole programme. Some gyms are halfway there since they have brought in great bikes like the MatrixIC7 with a console providing the all important data to track your progress. In my opinion in a few gyms I teach at, a specialist cycling class would work a treat.

Don’t get me wrong: I am not about excluding people as in “only outdoor cyclists wearing lycra allowed”.  All that would be needed is a clear indication – BEWARE: you need to know why you are here, you may have 30min in the saddle non-stop, it will be goal focused and as much as it still can be fun it is geared toward achieving specific results at the end of the programme.

So far one gym chain I have spoken to is excited about incorporating a few weeks’ specialised programme that would go along a challenge that they run.

HAVE YOU DONE IT AT YOUR GYM? HAS IT WORKED?

I would love to hear from you if your gym runs any specialised indoor cycling classes. Whether you are a member or an instructor. If you created a programme and managed to get it approved, please share your story.

The Big Leap – pondering on my life as an indoor cycling instructor

Another amazing sunset in Wandsworth tonight. It was a beautiful and busy day. In fact a busy week.

This post is to update you a bit on what’s happening now in my professional life as an indoor cycling instructor. And quite a lot is happening actually.

Those who know me know how passionate I am about being the best instructor I can be. I have now taught over 900 indoor cycling classes. Some will say that is nothing compared to their 10 years of teaching but it is a lot for me. Approaching the big 1000!

I have taught at GymBox, FF, VA, Nuffield, GoodVibes, various corporate gyms, 37 Degrees & The Fitness Mosaic. Variety of people, bikes, sound systems, class length and expectations. I have taken many professional courses to date and more are still coming. I am off to a big fitness event:The Big One in Sheffield with some friends from FF Clapham Junction on 5th September (please contact me if you want to join us! http://www.chrysalispromotions.com/shop/products.php?product=The-Big-One-2015) Then a week later off to Manchester for a big conference on new media. Exciting stuff. Then finally in November the biggest cycling trip so far: Costa Rica, Panama & Nicaragua!

And all my hard work seems to be finally paying off with gyms now contacting ME to offer classes just based on referrals from other gyms and instructors.

That’s why I feel like I am finally ready for making the Big Leap in my career and moving into fitness. Full time? Probably not yet. But it’s becoming much more of a WHEN rather than IF question.

Why? There comes a point in your life when you have to make a choice: are you satisfied with comfortable life or do you want actual professional satisfaction and fulfilment? I now know where my passion is. And I have met the right people to help me make the leap.

Without getting too philosophical, I do believe that you meet certain people for a reason. So if you ever come across someone in real life or online and you have a strong feeling that you should get the person’s contact number, even if you were on your way out – go back and ask for the details. If you know the person’s name but it’s too late there and then – find them online. I have met one of the most influential people as far as my career path choice is concerned at a Barclays branch! She was my personal banker – accidentally became one. Then I found her on FB. Then after she had left the job we kept in touch and I visited her and her family on the Isle of Wight. Now she’s very much present in my professional development and she and her husband helped me make many important decisions. Including starting this blog! So thank you Izabela Russell!

Tyrese Gibson said: “People come to your life for a reason or for a season” and I agree. Many people in my life turned up for a reason but they only were in for a season – when I needed their help. Others have stayed.

Now, why would I even consider swapping a cushy office number for a freelance indoor cycling instructor job? With the unsteady hours, stupidly early or late classes, troublesome mikes etc. Honestly? If I were to only be an instructor – have my own workout in front of a bunch of people I have no connection with and get paid for it – I wouldn’t do it. But I love TEACHING, motivating people, being there when they have their “light bulb” moment, when they do a challenge and achieve their goals. The plan is to move into coaching, training etc. I also have got something else I have been researching for a while but I will tell you about it on a separate occasion.

And for stories like the one from this morning when I was covering a class. I asked about injuries and this girl put her hand up. I went over and she told me she had a wrist injury so it was hard for her to stay out of the saddle unless she put her weight on her left forearm.
I said: ‘Don’t worry there is not much time out of the saddle planned for today’.
‘Oh! are you one of THESE then?’
‘Pardon?’
‘One of these instructors that will make us stay in the saddle for 45minutes?’
I kind of ignored that one, gave her a smile and told her: ‘Don’t worry you will be fine’.
After the class ended she came over and asked if I had a regular class at that gym. I said: ‘Ermm, no. However THIS class will become my perm class in a few weeks’ time’.
‘Great!’ she said with a genuine smile. Then added:
‘Don’t get me wrong: I HATED IT ALL THE WAY THROUGH but you were so motivational and your energy was so high I pushed myself the extra mile. I think I have become a bit complacent in my classes. See you soon’. Another satisfied customer! (was a comment from Tony, one of my regulars)

Watch this space!

Top Tip for instructors: Never Stop Learning

It’s late. It has been a long weekend. The weather was stunning. Not that I could make any good use of it as I was stuck inside a meeting room most of those two days with the exception of getting into the spin studio a few times. Yes, this weekend I attended a @Spinning training called SpinPower so I really wish it could be Sunday again tomorrow 🙂

But let’s get to the point: was the training any good? Why did I do it? Wouldn’t I benefit more from resting or maybe cycling outside topping up my fading Croatian suntan? I have done enough training with well recognised bodies to teach in most places. There are people who have been teaching indoor cycling for much longer than I have and they only have their original training to their name. Surely it would be enough?

The answer is quite simple: as a fitness instructor, indoor cycling instructor or PT you should always try and stay on top of your game. Sports science has made incredible progress in the last 10 years. High end technology and testing that used to be reserved for top end athletes are now available to anyone who wants to try it as long as they can afford it. The bikes that you end up teaching on introduce new concepts and new technology which gets upgraded on a regular basis.

As an instructor I find myself embarrassed if I turn up to cover a class and cannot set up the console on the bike or people expect me to use the software provided and hear me say: “Sorry, I have never used that before. I don’t know how it works”. Yes, you may not always have the opportunity to get proper training on all bike types and visual display systems but I would advise you before accepting a cover to always ask what type of bike and technology the studio uses and what software system you would be expected to operate. This way even if you have never used it before and you have not been trained, you avoid the “WTF” expression when you face the group who are probably already not happy as they wanted their usual instructor.

The course I attended this weekend was very informative and opened my eyes to what else I can do in 3 of my regular weekly classes which are taught on this specific bike Spinner Blade Ion with power consoles. Does that mean that what I have been teaching in these classes for the past year was wrong? No. It’s just that there is so much more in terms of actual training rather than just making people exercise and monitoring their results that can be done.

Since my initial qualification almost 3 years ago I have done 4 additional courses plus various workshops both live and online to help me practice my skills and gain new ones.

I constantly find there is so much to learn about indoor cycling. Now I just have to work on learning how to convey more of that knowledge into meaningful and simple to understand messages that would help my participants to learn something new about their body, energy systems used and simply how to get better, stronger and fitter and be able to measure it.

It is a challenge to pass important and relevant information without breaking into a 10 minute lecture. As Sandro the instructor today said: “You have to know your shit”. And you have to know it well so you can explain it in a few ways so that various people will get it: some like numbers and formulae, some just need and explanation. But to do it while teaching an indoor cycling class is a skill that comes with loads of practice.

It is always so frustrating when a great piece of technology is made available to the instructors but due to lack of training it is all abandoned and forgotten and a state of the art bike console with all various useful numbers that can help you monitor your fitness levels, is used purely for RPM tracking.

I am aware of how much there is still for me to learn and I wish I could devote all my time to learning and teaching without spending 8 hours Monday to Friday in an office. Oh well, that just means I need to be patient.

Have I learnt anything new? I sure have: training (as in proper training with power when you work hard and you actually know what number HARD represents so it is no longer a guesstimate) is bloody exhausting. But it is also rewarding. And knowing what number you have to aim for to become better is a great motivator. I also happened to benefit from the years and years’ of Sandro’s experience as a coach and a former athlete and got a great tip about my own riding technique. And just this golden nugget was worth spending today indoors. And being on the receiving end of an indoor cycling class helps you to understand what it feels like to people who come to take their first class, it helps you remember that what feels natural to you is very overwhelming to beginners.

What is more, talking to someone and learning from someone who clearly is so much more knowledgeable than you is a good reminder how far you still have to go.

You never stop learning, that’s for sure.