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by Angela Reed-Fox 5 steps to help your indoor cycling riders smash their fitness goalsEvery year, gyms and indoor cycling studios see people they've never seen before... Famously there tends to be an idealistic rush at the beginning of the year, and then a tailing off as the newcomers lose interest. But at all other times of the year too, there are newcomers who are obviously motivated - otherwise they wouldn't be there! So, how do you keep them? How do you ensure that they're getting results and staying motivated?
Here's how. Help them make realistic and attainable goals Check that they know how to set goals - an open-ended "I must go to the gym more" is not going to be as effective as "I'm going to go to the gym so I fit into that dress" - do you see the difference? The first is just changing behaviour with no specific goal (and therefore no incentive), the second is changing behaviour with a goal - and when it's reached? Set an even better goal! Check it's realistic - realistic goal, realistic timescale, realistic with regard to resources available and the person's motivation to get there. Bigger goals do tend to be more likely to be achieved, probably because it requires deliberate effort to get there. Just make sure it's realistic, even if it's a biggie. If it's big - break it up into smaller milestones. Plan Every goal needs a plan. You've probably heard the cliche "if you fail plan, you plan to fail". It's true. Sometimes a goal might seem realistic, until you start to plan how you're going to get there, and then it's clear you're going to need to reset the goal. Make sure the plan is realistic. A big goal is fine as long as getting there is realistic. Once you have your plan - go back and tweak it periodically. If you're getting closer to your goal (or even if you're not) you're going to need to make changes. Reward Plan rewards for the journey. Remember those milestones? You need to celebrate every single one. Obviously for health-related goals, you're not going to want to suggest anything that involves calories! But something that's enjoyable and maybe a little luxurious should hit the spot. If you're using the goal and challenge feature in MyZone, even just the satisfaction of winning the challenge is a reward in itself. MyZone is great for gamifying workouts. Track A decent goal is a measurable one - and you're going to need to measure! How are you going to measure it? And make sure you shcedule time to do this - or for the client to do this if you're providing support online Support and accountability If you're using MyZone you'll be able to provide support via the messaging feature and leaving encouragement on workout feeds. Think about getting active on Facebook and other channels by setting up groups that people can engage with - and encourage each other. People do well in groups. Accountability is a powerful way of maintaining motivation - perhaps provide an offer if a client brings a friend - that could be a win for all three of you. rather than in-person. Keep your riders accountable, give them great support and great sessions - and help them celebrate their victories - no matter how small. Educate them to
Indoor Cycling Instructor questions: What do I do with rider cramp?It's likely you're going to come across this if you haven't already. Let's look both at prevention and cure of cramp. Prevention First of all make sure that the riders have an effective bike setup. If handlebars are higher, the rider can end up using calves more and larger muscle groups less. Coupled with incorrect pedalling technique you can be more at risk of cramp. Make sure the rider is not riding with toes pointing downwards – encourage riders to pedal so that their foot is flat as they are approaching the bottom of the pedal stroke. Encourage hydration – both before the session and afterwards. Hydration and suficient intake of electrolytes (potassium and magnesium) reduces risk of cramping muscles.
Don’t skimp on warm up before the session. You want well-perfused muscles before you start working. Don’t skimp on the cool down and stretching either. Cool down for a few minutes with gentle pedalling before stretching. Stretch the main muscles used (glutes, hamstrings, quads, calves), focus on one group at a time; don’t try to stretch hams and calves at the same time. Relax into stretches, don't bounce, and allow riders enough time to find the stretch and then gently relax into it. Around 30 seconds is good. When riders want to dash off early after class (and miss their cool down) it's good to remind them that effective cool down minimises the risk of cramp. Cure Get the rider to stretch out the muscle on the bike if possible. Somestimes cramp pain can be so sudden, it can be difficult to dismount, so stretching out while on the bike might be easier. Stretch all large muscle groups used, and allow riders to focus on any problem areas they may have. Once the pain is relieved, advise a soak in a warm bath afterwards, or apply a heat pad to the affected area. Follow up on the rider. Check in on them if you have their contact details - let them know you care. Indoor cycling games and challenges - the reindeer racePerfect for Christmas. Or UnChristmas. Whatever. Give each rider gets a reindeer name (or double up if you’ve got more riders than Santa has reindeers - Dasher, Dancer, Prancer, Vixen, Comet, Cupid, Donner and Blitzen). When you call out a reindeer, that person has to attack, or climb, or whatever challenge you set. If you call out ‘Rudolph the Red Nosed Reindeer’ everyone has to attack. We play this a lot over Christmas – and we have one rider who is referred to by everyone else as ‘Cupid’ all year round. It’s fun and it gets giggles. Indoor Cycling Instructor Dictionary of Intervals: Foxy ClockPosition or interval: The foxy clock is an interval. What it is: A set of intervals which increase in length with corresponding increasing recoveries - they may also decrease back again. Cadence: Select the cadence and you can stick with this cadence right the way through Intensity: The aim is to maintain what's possible in the shorter intervals in the longer intervals. You decide what the intensity is. Length: You can fit a foxy clock inside a few minutes (interval/recovery): 10, 10, 20, 20, 30, 30, 40, 40, 50, 50. You may have fewer intervals: 15, 15, 30, 30, 45, 45, 60, 60. When to use: anywhere outside the warmup. You can use it as a way of building confidence and endurance at high intensities, or use it as a cadence drill by changing the cadence as you go. What it does: Builds explosive power, works CP system, builds strength and endurance, at higher intensities with a delayed recovery. Key teaching points:
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.
'World class' indoor cycling instructor courses from Indoor Cycling InstituteNico says the Level 2 course is 'world class'. We've just finished the latest edition of this course - next one happens in December. During the level 2 course you'll start from having no prevous fitness industry training, and by the end of two days, you'll have all you need to be an excellent indoor cycling instructor. The course is relaxed and fun, you'll be in a small group so you've got the time and space to develop and won't be swamped by a large, impersonal class. And you'll be studying on the most up to date course available. Guaranteed. We've run six course updates already this year. Not only that, you'll have access to the latest tech, you'll learn how to get the best out of the bikes and studio where you'll be instructing (because all studios are different, so we'll take time to understand what you'll have), and you'll make some really interesting friends. Next course? 7-8th December. We have very limited spaces (because they're masterclasses), and so we've only now got SEVEN masterclass places left for 2019. Once they're gone, they're gone (and we can't schedule any more this year, because: Christmas!)
Book your indoor cycling instructor course and pay later - credit availableAll of our indoor cycling instructor courses - masterclasses and online courses - can be paid for by PayPal credit. This means you can buy now, and pay over the next 4 months. And this means that you could be instructing great and have made the money before needing to pay for your instructor course!
When you go to our courses page you'll see a PayPal banner pop up at the bottom - click that for further details. So, you get the most up to date indoor cycling instructor course, precourse support from your own personal tutor, and when you graduate? We care about your ensure and want to support you. You'll have access to seminars, our free CPD track, and email helpline for the rest of your career. No other provider offers this. This is just one of the things that makes an ICI course a no-brainer investment.
Two spaces left on our next indoor cycling instructor courseIf you're wanting a great start as an indoor cycling instructor, and you have no previous fitness industry training - this is the instructor course for you. We have TWO spaces left on our November course, so now's a good time to book. This course is pretty unique in that it requires no previous training, but develops you very quickly into a higher quality instructor - it's the most comprehensive course on the market. And why's that important? Because you need the confidence that the course you do is up to date and will teach you what you need to know - not what was taught ten years ago. It's important because you need to keep your riders safe, and you can't do that if you've been taught outdated, obsolete moves. And it's important because we're raising the standard of indoor cycling EVERYWHERE - and we need more instructors, just like you, to take the gold standard back to where you are. 16-17th November. Are you in? Join us for a one-day Level 1 Indoor Cycling Instructor masterclassOne day indoor cycling instructor course - join us on Saturday; this course will get you instructing the gold standard in indoor cycling AND, we promise not to hang around - you'll receive your certificate within 48 hours of passing the course. Guaranteed. Or we buy you lunch. ;-) Why is the ICI course so refreshing? Well, partly because it's REFRESHED! We update it constantly so you have the confidence you're not learning obsolete moves, and outdated practices. Nope, you're getting the good stuff - and with space to learn. No sardines for you, no, you get a small group setting, you get personal support, and you get a unique course experience (well you should, if you're giving us your Saturday). Because we want you to #BeExcellent.
Indoor Cycling Instructor Dictionary of Intervals: Poison FrogPosition or interval: The poison frog is an interval. What it is: A maximal intensity interval (sprint or standing attack) followed by 2 minutes at lower intensity and finish with a second maximal intensity interval. Cadence: You select the cadence for the middle stage. Cadence for the two maximal intensity stages will be governed by what is possible for the rider at the required level of intensity. Intensity: The two maximal intensity intervals are precisely that - the middle section can be tempo/aerobic or low anaerobic depending on training effect you want. Length: Usually the poison frog lasts about 2.5 mins with a 15 second max intensity interval bracketing a 2 minute ride. You can make the middle section longer if you prefer. When to use: use it in sets of 3-6. Allow appropriate recovery in between - you'll need at least 2 minutes of recovery between each one. If riders don't feel they need the full 2 minutes to recover, they need to increase the intensity particularly of the max intensity stages. What it does: Builds explosive power, works CP system, builds strength and endurance, at higher intensities with a delayed recovery. Key teaching points:
Find out more about what the Indoor Cycling Institute can offer you here:
Join us on the Level 1 indoor cycling instructor masterclassThere's just one space remaining for the level 1 indoor cycling instructor masterclass on 15th September. Booking closes in 5 days. Great for you if you're a PT or gym instructor - get the best possible grounding in indoor cycling and quickly become expert. Book here: https://www.indoorcyclinginstitute.com/level-1-studio-cycling-instructor-workshop.html Not a PT or gym instructor? Don't worry - you'll be needing our level 1 PRO indoor cycling instructor masterclass. Super comprehensive so you'll have all you need to reach an expert level - right from scratch. Why choose ICI? Our entry-level indoor cycling instructor courses are known for their personal approach - we teach in small groups so you'll get the time and space to develop as an instructor. We support you afterwards in your career - AND we're all about developing you into the best instructor you can be; it's not just about getting a piece of paper. You'll be learning to instruct at a much higher level than other instructors. Your classes will be safer, more effective and efficient - and your gym will love the member retention you bring as a result. Indoor Cycling institute - indoor cycling knowledge you won't get elsewhereHere's what a graduate of our July course had to say: "I wanted to take 5 minutes just to send a Big Thank you for your support and encouragement on the course. Indoor Cycling Institute has totally changed my outlook and confidence when it comes to teaching.... I had certainly been taught some bad techniques before and I can happily say there's not been a 'banned' move in sight since undertaking the course. I feel so much more confident and capable and know I am delivering a safe class to happy participants. The knowledge and experience you were able to share with us was outstanding and I don't we could have got that from anyone else. I can't recommend ICI enough, I've told all my fellow instructors and recommend you to anyone who listens, if it wasnt the amazing teaching, it was the top class studio, top of the range equipment and the 2 days of getting to mix with other instructors. thank you so much!!" Time to put your staff (or yourself) through the safest, most comprehensive instructor courses on the market? Not only does ICI get 100% satisfaction rates, but also our graduates' most common comment is "I'm glad I didn't do my course with anyone else." Bookings open for Level 1 indoor cycling instructor courseGet done and dusted, trained as indoor cycling in just one day. We're taking bookings for our course on 25th August. Why should you choose to train with ICI? We teach you best practice - and we also show you what NOT to do in your classes (some of which is still being taught on training courses elsewhere) Your course is up to date. We are constantly updating our material - you won't be doing a course that hasn't changed for the last 8 years. Small groups - you learn best when you have the space and time to ask questions; it's less threatening if you're not very confident, and it enables us to tailor the course to your needs. You want more practice time? You want more time to go over some advanced physiology? You want a longer break for elevenses because the complimentary breakfast is just too inviting? Well, that's just fine. Our focus is not to give you a piece of paper at the end, our focus is to fire you up and enable you to become the best instructor you can be, so you can change lives and change the world where YOU are. It's only with our instructors that ICI is going to improve the standard of indoor cycling. The likelihood is, you're going to have to do a course somewhere - you might as well spend the time most constructively by doing the most comprehensive course, learn best practice, and become more competent and confident from day 1. We stay in touch with you (in a non-stalky kind of way) - sometimes it's hard being the new instructor who knows more than many of the old-timers. We support you. We want you to succeed. We have the lowest failure rate. This might seem bizarre, because we have the highest level required to pass at 80% compared with the industry standard of 50%. But we SUPPORT you to do well. You need extra help? More explanation? No prob. Why do we require 80% to pass? Because we think if it's worth doing, it's worth doing well. Aim high. 50% is easy, but doesn't prepare you for the realities of instructing - 80% of our enhanced content means you're good. Really good. You're an asset to your gym, and you've got a valuable skill that can plug in at any venue. You're an expert. Ready? Click below to get more details about our level 1 course on 25th August, and to book your place. We currently have only 4 spaces left: |
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