Recent Posts

Lactic Acid Debunked: ALL Spinning® and Indoor Cycling Instructors Please Read!

By Jennifer Sage On February 15, 2014 4 Comments
Team Sky Froome of Britain sprints on the finish line ahead of BMC Racing Team Evans of Australia and Team Sky Wiggins of Britain at the end of the seventh stage of the 99th Tour de France cycling race between Tomblaine and La Planche des Belles Filles

Photo credit: Steephill.tv/Reuters

SCIENCE WARNING! This post is going to refer to several articles that get into some serious exercise physiology that is extremely relevant to what happens in a Spinning® or any other indoor cycling class. As a result, I truly HOPE that you, as an indoor cycling instructor (and perhaps even those who are simply students) are eager to read it with great interest. Our industry needs more instructors who are passionate about how the body works, or at the very least, interested in making

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Do You Consume Sports Drinks During or After Your Spinning® Class?

By Jennifer Sage On February 2, 2014 1 Comment

GatoradeDo you, or do you know anyone who regularly consumes sports drinks such as Gatorade or Powerade during or after Spinning® classes, or other group fitness classes? Chances are, you do NOT need them! You may want to share this article by the CBC, which states:

A CBC Marketplace investigation found that the vast majority of Canadians don’t exercise hard enough to need the colourful drinks, and an average workout does not deplete the body enough to require additional energy and electrolytes.

Something tells me Americans probably have the Canadians beat in the sports drink consumption race! Their ubiquitous presence as a sponsor for just about every athletic event, from small town local school events to professional sporting events of every ilk cannot be escaped.

Do you realize how much sugar is in a jar of Gatorade? I think you’ll be as

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Self Magazine: Spinning Does NOT Bulk Your Thighs

By Jennifer Sage On January 18, 2014 1 Comment

Spin ClassDid you know that Spinning makes you fat?! While this ridiculous claim isn’t anything new, it started up again last fall with Harper’s Bazaar, then Redbook in early January (quoting the dubious Tracy Anderson), then a hyped-up media waterfall including the Daily Mail, ABC, Today and Good Morning America—and probably many more that I don’t know about—all squawking that Spinning makes you fat or gives you bulky thighs. All wrong of course.

So it was refreshing when a mainstream popular magazine actually got it right! It’s funny though, they consider this an “exclusive”, and that only Self knows the truth! Oh well, I’ll let them think that, as long as they print more articles like this.

I’ve reprinted the article in full below,

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Interval Bicycling Workouts to Use in Your Spinning® Classes

By Jennifer Sage On January 11, 2014 1 Comment

blurrylegs medium sizeIn indoor cycling / Spinning® classes, HIIT, or High Intensity Interval Training, is probably the technique used by more instructors than any other. HIIT is important and it is fun (well, to some people!) but if that’s all you do then you are probably asking for trouble; it’s important to have balance. But that is the subject of a completely different post; this one is to share two interval training articles from Bicycle Magazine by Selene Yeager.

The first is Interval Bike Workouts for Power and Performance.

As the article says:

Intervals. The very word triggers groans of dread from even the most training-obsessed cyclists. But these short, misery-inducing efforts offer a huge fitness return for a comparatively small time investment. Even 20- to 30-second micro-intervals have been shown to increase V02 max,

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Calories Burned While Cycling…But Should Calories Be Important?

By Jennifer Sage On January 3, 2014 7 Comments

beyond-pedaling-IC classBicycling magazine just posted an article on how calories work. The article is really too short to explain much at all, but I do like the following:

Your Garmin says you torched 500 calories. You decide you deserve an extra slice of pizza. But you’d have burned nearly 70 calories parked on your chair during that same hour. So your ride probably dispatched closer to 430. “People overestimate what they burn,” says Stephen Secor, PhD, of the University of Alabama. The real amount also depends on factors like body composition and fitness level.

It’s one of the reasons why so many people overestimate the amount of calories they burn in a cycling class, then go have a venti caramel macchiato at Starbucks afterwards as a reward, then wonder why they never lose

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Thinking About Getting a New Bike for 2014?

By Jennifer Sage On December 29, 2013 1 Comment

Bike with a BowAs indoor cycling instructors, many of us have students who become interested in cycling outside as a result of our inspirational and real-life coaching in our indoor classes. When this happens to me, I know I’ve done my job right! Some might think you are creating reasons for your students to NOT come to your class, but I disagree. They now have more reason than ever to continue coming for your coaching, although admittedly, when the weather is beautiful they may prefer to be outside. I don’t blame them one bit! Since most classes are smaller during the summer months, it doesn’t bother me at all; I know they’ll be back once the days get shorter and colder.

I’ve gotten e-mails from instructors who are making the transition to becoming outdoor

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15 Reasons Teaching Indoor Cycling is as Good as Sex

By Jennifer Sage On December 17, 2013 No Comments

reasons-teaching-indoor-cycling-is-sex-rachelLast week I brought you RateYourBurn’s 21 Reasons Indoor Cycling is as Good as Sex…

Well, not to be outdone by her students, Schwinn Master Trainer Rachel Buschert followed that up with the 15 Reasons Why TEACHING Indoor Cycling is as Good as Sex.

What do you think? Who wins? 😉

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Is Indoor Cycling as Good as Sex?

By Jennifer Sage On December 14, 2013 1 Comment

21-reasons-indoor-cylcing-is-sex-spinningRateyourburn has done it again, with another chuckle-inducing article about indoor cycling. This one lists 21 reasons why indoor cycling classes are as good as sex, or how a good cycling instructor is like a great sex partner.

Before you read this, remember, I’m just the messenger! 😉

I got a good laugh out of most of these. How about you?

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Loving Hills Outdoors is Not as Easy as Indoors!

By Jennifer Sage On December 2, 2013 1 Comment

Tom-in-MauiI love to climb. But I have to admit, there are times when I have a love/hate relationship with them once they start getting over 30-ish minutes long, or steeper than 8% for longer than a couple of minutes. I’ve had to nurture and caress my love for climbing over the years, and in fact, it actually needs more nurturing as the years progress!

Elly Blue has written a great article in Bicycling magazine on how to love hills.

Indoors, I think we get a little complacent when on a “tough” climb. I mean, yeah, we can make it “hard,” or what we think is hard…but it’s never really quite as tough as a steep or really long climb outdoors. I’m not sure our non-cyclist students really get that. They might be in for a rough awakening if

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Great Christmas Gift for Cyclists and Indoor Cyclists!

By Jennifer Sage On November 29, 2013 2 Comments

bike link braceletCheck out these awesome bracelets made from repurposed bike chain links.

Marylou, the artist, is a certified Spinning Instructor and road bike enthusiast with a yoga habit. I saw these on her Facebook page and thought they would be awesome gifts for all the cyclists and indoor cyclists I know.

On the sales page, Marylou says:

I LOVE cycling and I LOVE accessorizing…so I’ve combined the two to create these chain link inspired bracelets. I disassembled a Shimano chain from our local cycling shop and used the inner and outer plates as an alternative to traditional beads. There are two lengths to choose from; 7 1/2-inches (has five chain plates) or 8-inch (has six chain plates) and each has at least one “outer” plate that is stamped “Shimano.”

At only $20, I

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