Currently Browsing: Form and Technique

Why Do You Bounce in the Saddle?

You may have noticed how some people seem to bounce in the saddle on an indoor bike. But do you know why this happens and what you can do about it?

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Why You Shouldn’t Do an Upper-Body Workout While Pedaling in Your Indoor Cycling Class

Suppose you hired a personal trainer. At your first session, your trainer, Jack, hands you 1 lb weights. You look at him doubtfully, but he smiles and says, “Trust me!” So you do dozens of biceps curls and shoulder presses and a few other exercises until your shoulder muscles are burning so much you can […]

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Is Indoor Cycling Bringing You to Your Knees?

A well-written article that sheds light on knee pain and injuries, while demonstrating the level of knowledge indoor cycling instructors need to balance out the focus on fun, community, and music.

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Ask the Expert: What is RPM and How Does it Relate to BPM?

This is a question from a fairly new instructor about understanding rpm and its relationship to bpm. I originally posted this in 2012, but I am reposting it with an updated response. This question came up recently in the ICA Member Facebook group, so I thought I’d resurrect this post.

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A Great Climbing Drill to Help Riders Understand Heart Rate Control

Ever notice how standing affects your heart rate? How long does it take to return to where it was prior to standing (if cadence and resistance/power are the same)? Many riders might not notice the effect on their heart rate, so this eye-opening climbing drill brings it to their attention and teaches them the tricks to bring it back down.

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What to Teach in a Beginner Class That Will Bring Your Newbies Back Again and Again

There is rarely enough time to work with brand-new students in your regular classes. If you have the luxury of scheduling beginner classes at your studio or club, here is a list of what you should include in these first-timer classes that will help them master the movements and feel less intimidated about venturing into regular classes. This is one of the best ways to provide a continuous flow of new riders to your classes.

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Instructors: Different Styles But Unified Approach

Today I received an e-mail from ICA member Shayne who sent me an example of his club’s Group Fitness Class Conduct Guide for Spinning. It gave me an idea to get others to submit their facility’s instructor guidelines or a sample of what it contains. Or, if you don’t have one, let me know in the comments what you wish your club/studio would do to keep your team teaching a similar approach while still encouraging different styles. Next week, I’ll post these samples along with Shayne’s, so you can use them as a template to create your own or suggest to your group fitness director to create one.

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Are Celebrity Trainers Making People Fat in Your Spinning Classes?

I was interviewed for an article in ACE Fitness magazine by Amanda Vogel called “Are Celebrity Trainers Making People Fat?” The tongue-in-cheek title of the article mimics the headline that appeared in Harper’s Bazaar magazine last fall called “Is Spinning Making You Fat?” Amanda asks whether fitness professionals stay silent or take a stand against the popular but misleading headlines propagated by the media.

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Ask the Expert: What Does the Calf Say?

Often times (like during the Indoor Cycling Summit), people will ask, “What part of the pedal stroke does the calf muscle power?” This is a great question because it does not have a simple answer. My favorite kind. Now I could say that the calf does not power any part of the pedal stroke and this would be true. I can also say that the calf powers the entire pedal stroke, which can also be true. So which is it?

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Magic Coaching Minute: Cheek to Cheek

Many of us see riders who struggle to stand. They come out of the saddle but try to resist the natural side-to-side movement. This video demonstrates “Cheek to Cheek,” a fun drill you can use to help riders move their body properly when standing. You can even make it into a cheeky game. 😉

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