Posts Tagged ‘coaching’

Attack Those Rollers

By Jennifer Sage On March 23, 2014 No Comments


The blog I Love Bicycling has a short article on how to attack rolling hills on a bike outside, but there is some good advice for your indoor climbs as well. The author, Lee Agur, gives these tips:

The key to rollers is maintaining your cadence and gearing!

Stay in the gear that you started the hill climb for as long as possible. Shift only when your cadence starts to slow below 75. A cadence between 70 to 90 [rpm] is ideal. If you shift too early you will lose valuable momentum; however, if you shift too late then you might stall out.

Attack the bottom of the roller and gradually increase effort as you climb the hill until you must shift. Short rollers are like mini intervals. Just remember

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Getting Into the Flow With Music and Affirmations

By Jennifer Sage On February 23, 2014 No Comments

music-and-athleteThe website Thesportinmind.com, an online journal specializing in sports psychology, has some excellent articles on motivation in sport, many of which are excellent resources for you as an indoor cycling instructor seeking to engage and inspire your riders.

Here is an article called Motivation: Get Into the Flow in Sport With Music and Exercise, by Hannah Farmer. I’ve posted part of the article below:

For elite athletes, fitness fanatics and gym goers, having the right frame of mind is the best way to achieve the perfect performance. The highest level of intrinsic motivation is know as flow. Flow is described as the complete immersion in an activity to the point in which nothing else matters. Hungarian psychologist Professor Mihaly Csikszentmihalyi, lead psychologist in the concept of flow, claims that flow occurs when there is a perfect match between the

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Student “Floats” Away From Spinning Endurance Ride

By Jennifer Sage On February 6, 2013 1 Comment

I received the following Tweet from an instructor at First in Training in Bellingham, Massachusetts. It’s so awesome I wanted to share it with you:

Spinning Endurance Class

What a great comment by a student! I know exactly what this student is talking about. Don’t you just love that endorphin-rich feeling that makes you want to float after a workout?

And thanks to firstintraining for tweeting that to me. You are welcome! Happy to inspire you to create profiles that get your students to float home.

Instructors: do you teach endurance rides? Do they make your students “float” home? What can you do to inspire them to “float”? It doesn’t mean easy, by any means. But my interpretation is that it means the student

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Fat Cyclist gives tips on how to describe a climb

By Jennifer Sage On August 7, 2012 No Comments

I’ve been a fan of The Fat Cyclist for many years and met him and few years ago at InterBike in Las Vegas. He blogs mostly about cycling (primarily mountain biking), but you’ll find posts on running marathons and a wide variety of other tales, all written with a dry wit and self-deprecating humor. He’s also magnificent at raising tons of money for cancer-related causes from his thousands of fans from around the world (his wife died of cancer about three years ago).

Fatty’s recent post describes how to determine percent grades on a climb, and what they feel like to a cyclist. I bet you can find some clever cues to use in your classes as you create climbing profiles of various grades/difficulties.

Anyone want to know what a 12% grade feels like?

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What does being a Spinning® / Indoor Cycling Coach mean to you? Here is one instructor’s thoughts

By Jennifer Sage On May 25, 2012 5 Comments

Spinning InstructorA few months ago I posted a video by an instructor in Florida that I thought was an excellent sample of a class. Today on Facebook, this instructor Ramiro Morejon, posted one of the most inspirational comments I’ve seen about his growth as a Spinning® coach. He gave me permission to repost it here for you, and I am doing so in the hopes that you might be inspired to seek growth like Ramiro has. He has said that coaching indoor cycling and inspiring his students has changed him as a person. He’s about to compete in his second Olympic distance triathlon in a few weeks, so he is an example of someone who has a passion both indoors and out.

Here is Ramiro’s reflection on being a coach

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14 types of instructors that you should make sure you are NOT!

By Jennifer Sage On May 23, 2012 8 Comments

Read this (sort of) funny article: Top Ten signs That You Have Run Into a Bad Group Fitness Instructor.

Only takes a little imagination to transform these descriptions into an indoor cycling class instead of an aerobics instructor. Have you met these instructors? They aren’t you, are they?

Nope, because you are the opposite. You are an empowering coach who is the following:

  • you are concerned more about your students’ workout than your own
  • while you correct your students for poor form, you do it diplomatically and with empathy, ensuring that they understand the reasons for correct technique
  • you celebrate any students who might be more fit than you (because it certainly IS possible!)
  • you find that balance between blaring your music and barely being able to hear it, playing music that inspires your class
  • you know when to talk and when to shut
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Cycling Training – Fact, Fiction, Formula or Philosophy?

By Jennifer Sage On April 20, 2012 No Comments

This is from Gene Nacey’s (founder, Cycling Fusion) new blog Evidence Based Cycling. Gene and I share a similar passion of merging indoor and outdoor cycling, as well as working to spread the word of indoor training techniques based on science and proper training principles utilized by the top cycling coaches. You know, evidence-based cycling! The title of Gene’s blog is brilliant, isn’t it? I for one will be following this closely, and will contribute whatever I can to his goal of doing our own research to help this industry do its homework.

Gene has agreed to post his ramblings here on Sage Cycling. Make sure to follow his new blog as well, and to like Cycling Fusion on Facebook. Enjoy!

Cycling Training – Fact, Fiction, Formula

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You may never know the impact you have on your students

By Jennifer Sage On April 8, 2012 2 Comments

What you say, what you do, what you are, may help those in ways you’ll never know. Your influence, like your shadow, extends where you may never be.

That is one of my favorite quotes (author unknown). And it’s true, you might never really know how you might have affected someone, and sometimes you’ve just got to accept that so you don’t fall into the trap of doubting that what you are doing is working. I’ve come to realize that not everyone tells you to your face – you often find out much later how you’ve helped or inspired someone. As a result, you’ve got to believe in your own heart that what you are doing is helping others.

But when you do here from them, it’s an amazing thing!

I’d like to share an email I received this week from a student at the Homestead Court Club in Edwards, Colorado.

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Excellent article on IDEA – all cycling instructors please read this!

By Jennifer Sage On February 29, 2012 1 Comment

I just became aware of this excellent article from IDEA Health and Fitness Association on indoor cycling instruction. It’s by Martica Heaner, Ph.D. and is called A Smoother Ride. “Group Ex Skills & Drills: These 10 tips will motivate and inspire your indoor cycling class and keep people coming back for more.”

To me, the best part of the article is the Sidebar at the end. It is titled Technique: Know Your Stuff.

I left a ‘short’ comment. I want to support any person, club, program, publication or organization that promotes educated, sound instruction on an indoor bicycle that eschews unsafe and ineffective techniques like lifting weights, or doing pushups or crunches. My comment is below. Feel free to leave your comment on the IDEA page supporting their efforts to clean up indoor cycling and encouraging instructors to know their

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An example of a very good Spinning® class with Ramiro

By Jennifer Sage On December 27, 2011 6 Comments

Meet Ramiro Morejon from Miami. A few weeks ago, Ramiro posted a video on Facebook of one of his Spinning® classes. I was impressed with his teaching style and asked if I could post it on my blog and he cheerfully said yes. This 9-minute segment includes the introduction to the profile, the completion of the challenging segment near the end, and the beginning of the cool-down. I think you’ll learn something by watching this video.

In his introduction, Ramiro lets his students know clearly what the challenge will be that lies in front of them. He asks them to find a pace that they can maintain, allowing for small incremental increases throughout the ride. The goal is to not back down.

He tells them to pay attention to how their

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