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Dictionary of Intervals: Inverted foxy clock

23/3/2020

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Dictionary of intervals - inverted foxy clock. Indoor Cycling Institute

Indoor Cycling Instructor Dictionary of Intervals: Inverted Foxy Clock

Position or interval: The inverted foxy clock is an interval.
What it is: A set of intervals which increase in length with decreasing recoveries.
Cadence: Select the cadence and you can stick with this cadence right the way through
Intensity: The aim is to maximise the intensity for thelength of each interval. The more intense the interval, the shorter it is, and the longer its corresponding recovery is.
Length: You can fit a foxy clock inside a few minutes (interval/recovery): 10/50, 20/40 30/30, 40/20, 50/10. You may have fewer intervals: 15/45, 30/30, 45/15.
When to use: anywhere outside the warmup. You can use it as a way of building strength as the intervals get longer, the challenge is to maintain the intensity of the initial shorter intervals
What it does: Builds strength and endurance, at higher intensities with a delayed recovery.
Key teaching points:
  • make sure you have a couple of minutes' recovery after each complete inverted foxy clock.
  • cueing: be absolutely clear about what each section is, what the pattern is and how long the riders have left in each stage.
  • emphasise how each different intensity level should feel if you're increasing or decreasing the intensity.
  • encourage riders to maintain the same cadence and resistance right to the end of each interval.
  • depending on how you set the features, this can be a suitable interval for all riders. Ensure you offer suitable options if required.
  • this interval helps to build endurance.

If you want to be an excellent indoor cycling instructor, then we want to help ensure you get there. Click below to book your spot now, or to get further information.
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Coronavirus and indoor cycling - what you need to do to prepare/manage

6/3/2020

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coronavirus and indoor cycling

by Angela Reed-Fox

Coronavirus and indoor cycling - what you need to do to prepare/manage your studio

Think about what gets touched (and breathed on) in the studio - saddle, handlebars, brake/resistance dial/gears, bottle cage, adjusters. Ewwwww.

The problem with viruses (or one of them) is they can stick around for up to 24 hours after their previous host has left the building - ready to infect the next person. The virus will spread when someone else touches that same spot and ingests the virus. It's like 'Pass the Parcel' except way more gross.

How is the virus ingested? It just needs to enter the body via the eyes, nose, mouth - and how easy is that, when you're using the towel you've hung on your handlbars multiple times in one session?

There are simple steps you can take to help your riders stay healthy and keep the studio safe and clear for others:
  • Wash your hands after using any equipment that may come into contact with the virus - that includes anything in the public sphere - and definitely includes studio bikes.
  • Avoid touching your face, eyes, mouth and nose where possible.
  • Wash your hands after sneezing or blowing your nose.
  • Cover your mouth and nose when sneezing, coughing or exhaling a yawn.
  • If you use tissues, dispose of them as soon as you've finished with them.
  • When washing your hands, use soap and water and rub the lather thoroughly over all areas of both hands, not forgetting between the fingers and the backs of the hands. This should take at least 20 seconds.
  • Sanitise fitness equipment and other equipment before and after each use. Don't assume the previous person cleaned it properly before you!
  • Avoid close contact with large numbers of people, and with those who are unwell.
  • If you or your dependants are ill, stay at home.
  • When instructing, clean the mic, bike, and any equipment you've touched before and after use.
  • If you're a manager, develop and implement a sanitisation policy which includes an increased cleaning schedule

ICI endorsed studios: you'll be receiving your branded template coronavirus policies - look out for them.

Got a studio or gym? Find out more about how we can help you to deliver the best indoor cycling in your area.
check out our venue support here
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Free hot chocolate - and train as an instructor from scratch?

3/3/2020

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Indoor Cycling Instructor training - start your career with ICI

Free hot chocolate and a great training course
We've added new dates for our 2 day instructor training course which is for you if you've no prevous fitness industry training but want to be a great indoor cycling instructor. And also if you like hot chocolate...
Sometimes you know what you want, and you don't want to jump through a bazillion hoops to get there. So if being an excellent indoor cycling instructor's what you want to do, then there's no reason not to just dive straight in and get trained.
Over two days you'll be trained over and above the standard of most existing instructors. You'll hit the ground running because we're training you to be excellent, not just to get boxes ticked, a piece of paper, and then to end up at your first class thinking "Hmm, now what do I do?" Nope. We support you - during the course and afterwards too.
And the hot chocolate? Yep, you can have as much as you like during the course (we call it 'brain food'...) and you'll be training in our comfortable teaching room and our high-tech studio. Yes, it's a weekend, but it's not going to feel like you've lost two days - you'll have fun, meet nice people, and you'll be astounded at the progress you make in just two days.
And that's just the start of it. There's more fun to come - and we'll support you to be the best you can be. Because we're nice like that. ;-)

check course dates here
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  • Home
    • Pre-Instructor
    • Instructor CPD
    • For Managers
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Level 1 Indoor Cycling Instructor training course
    • ICI Level 1 PRO indoor cycling instructor training course
    • Upgrade to your certificate to ICI standard
  • book your date here
  • Code of Conduct