Plan and Deliver Group Indoor Cycling (H/618/6385)

Plan and Deliver Group Indoor Cycling Manual

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Plan and Deliver Group Indoor Cycling

Plan and Deliver Group Indoor Cycling (H/618/6385) Manual

Copyright © YMCA Awards 2021 The content of this document remains the intellectual property of, and is copyright to, Central YMCA (trading as YMCA Awards). No part of these materials may be reproduced, stored, copied, edited or distributed in any form or by any means including photocopying, publishing, recording or by any other electronic or mechanical methods, without the explicit written permission of YMCA Awards. YMCA Awards reserves the right to seek legal remedies for any such infringement.

Plan and Deliver Group Indoor Cycling | Manual | Version 1 © YMCA Awards 2021

Plan and Deliver Group Indoor Cycling

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Plan and Deliver Group Indoor Cycling | Manual | Version 1 © YMCA Awards 2021

Plan and Deliver Group Indoor Cycling

Contents Let’s get started .....................................................................................................................1 Plan and Deliver Group Indoor Cycling ...................................................................................2 Section 1: Indoor cycling ........................................................................................................3 The benefits of indoor cycling................................................................................................................... 3 Muscles used when cycling ....................................................................................................................... 4

Knowledge Check ...................................................................................................................5 Section 2: Indoor cycling fundamentals ..................................................................................6 Getting started – health and safety and bike set up ................................................................................ 6 Hand positions .......................................................................................................................................... 9 Cadence................................................................................................................................................... 11 Riding positions ....................................................................................................................................... 11

Knowledge Check ................................................................................................................. 14 Section 3: Plan and deliver an indoor cycling session ............................................................ 15 Key considerations .................................................................................................................................. 15 Delivering an indoor cycling session ....................................................................................................... 19

Knowledge Check ................................................................................................................. 23 Notes ................................................................................................................................... 24 Create your own glossary ..................................................................................................... 25

Plan and Deliver Group Indoor Cycling | Manual | Version 1 © YMCA Awards 2021

Plan and Deliver Group Indoor Cycling

Let’s get started Throughout our manuals we include activities which provide opportunities for you to review and consolidate your learning. These activities, designed in red, include knowledge checks, revision notes, activities and a create your own glossary.

You might also find the following icons to help you work your way through the content:

Key word A word that may unlock your understanding of a wider topic.

Spotlight on Where we provide additional information on a topic or piece of information.

Something extra!

Something related to the information in the section that we think is interesting.

Activity An opportunity for you to put what you’ve learned into practice.

Summary Summarising in depth topics can help consolidate learning.

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Plan and Deliver Group Indoor Cycling

Plan and Deliver Group Indoor Cycling In this manual you will learn: • The benefits of indoor cycling.

• The muscles worked through cycling.

• Getting started - specific health and safety information for group indoor cycling: bike set up, importance of hydration and correct clothing.

• The different hand positions used on an indoor bike.

• The importance of using the right cadence.

• The different riding positions used on an indoor bike.

• How to create a route/journey profile.

• How to choose the right kind of music for your class.

• How to plan your workout.

• How to prepare for and deliver a class – key points.

• Teaching and communication skills to get the best from your participants.

• How to evaluate your sessions and improve them further.

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Plan and Deliver Group Indoor Cycling

Section 1: Indoor cycling Indoor cycling is a popular group exercise class. It has had a place on most fitness facility timetables for the best part of three decades, and this popularity has only increased with the success of track and road cycling in the UK. For those not wishing to brave the outdoors, and the expense of outdoor cycling, an instructor-led indoor class performed to music is ideal.

Indoor cycling is known by many names e.g. spinning/indoor cycling/RPM. Since 1992 the word Spinning® has been a registered trademark. There are other companies that have their own trademark for the cycle activity known as Spinning®. E.g. Les Mills has registered the trademark RPM™, which is a contraction of Raw Power in Motion. Les Mills defines RPM™ in the following way: RPM™ is the indoor cycling workout where you ride on an indoor cycle to the rhythm of powerful music. So whether you should use the word Spinning®, RPM™ or indoor cycling comes down to what cycle, instructor and training program you use. However, when it comes down to the actual cycle activity that the word Spinning®, RPM™ or indoor cycling refers to, there is no difference. Indoor cycling is the unbranded term and how it will be referred as throughout this manual.

As mentioned above there are various versions of indoor cycling classes. Les Mills’ RPM is a scripted choreographed cycle class with set terrains for each track. Most classes are 45 minutes long. Every instructor that completes a Les Mills training course is told when a new set of scripted choreography is going to launch and they are expected to learn and then deliver the class as prescribed.

During this qualification you will develop your knowledge and skills to be able to plan and deliver freestyle indoor cycling sessions. This means there are no set profiles or pre-determined choreographed tracks to follow. However, in order for your classes to be safe and effective you must plan your sessions in advance.

The benefits of indoor cycling •

Indoor cycle classes are suitable for everyone and cater for any level of skill and ability. People of completely different fitness levels can ride side-by-side and all feel the benefits of the workout.

•

Cycling is non-impact and so is often a good option for people suffering from any form of arthritis or joint degeneration in the lower limb, whilst still allowing them to reach high levels of cardiovascular work.

•

Indoor cycling is versatile and can be used to promote fitness, fat loss, social enhancement and well-being. A 45-minute indoor cycling workout can burn 350- 600+ calories.

Physical benefits The physical benefits of indoor cycling include: •

improved cardiovascular efficiency

•

improved respiratory efficiency

•

improved muscular strength and endurance

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Plan and Deliver Group Indoor Cycling •

lower resting heart rate

•

improved stamina

•

improved muscular definition

•

improved body composition.

Muscles used when cycling A full pedal rotation has two phases:

The power phase The power phase (or down phase/stroke) occurs between 12 and 6 o’clock when the hip and knee extend. The phase is initiated by the quadriceps and the gluteus maximus but the hamstrings and calf muscles contribute at around the 2 o’clock point.

The recovery phase The recovery phase (or upwards phase/stroke) begins with the activation of the ankle dorsiflexor, the tibialis anterior before the hamstrings and the hip flexors complete the movement in time for the gluteals to begin the push/power phase once more. There is a lot of muscle activation and deactivation in one revolution of a pedal.

In addition, to assist in stabilising the body in its position, the abdominals, latissimus dorsi and erector spinae all contribute to each revolution. From a standing position, additional requirements are placed on the deltoids and the biceps and triceps to maintain the upright position.

Image provided by Highland Training.

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Knowledge Check 1. List 3 benefits of group indoor cycling

2. Identify the 2 phases of a full pedal rotation and provide an outline of each a)

b)

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Plan and Deliver Group Indoor Cycling

Section 2: Indoor cycling fundamentals Getting started – health and safety and bike set up Studio cycles are available in various makes, models, shapes, and sizes and have adjustments to make them suitable for many people of varying shapes and sizes, these include: •

Saddle height adjustment

•

Handlebar height adjustment

•

Horizontal saddle adjustment (fore / aft).

The image below identifies the main components of a typical indoor cycle (NB: some models may differ in their design).

LCD display Brake Saddle

Horizontal adjustment of the saddle

Handlebars

Handlebar height adjustment

Saddle height adjustment

Flywheel

Crank Pedal

Saddle height Setting the correct saddle height is probably the most important aspect of bike set-up for ensuring comfortable and efficient cycling.

If the seat is too low the posture becomes cramped which may put excessive strain on the knees. If the seat is too high, this may cause the hips and pelvis to rock from side to side and may potentially put a strain on the lower back.

One of the most common ways to assess the height of the saddle is to ensure it is in line with the point of the hip when standing. An alternative method would be to sit on the saddle with the balls of the feet Plan and Deliver Group Indoor Cycling | Manual | Version 1 © YMCA Awards 2021

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Plan and Deliver Group Indoor Cycling

on the pedals. With the pedal at the bottom of the pedal stroke, there should be a slight bend in the knee. The leg should feel then feel extended, but not stretched or restricted.

Handlebar height When on the saddle, if the bars are the correct height, the torso should be leaning forwards and, with the hands on top of the bars and a bend in the elbows. For comfort, the handlebar can be slightly higher than the seat. However, creating too great a difference between the heights will result in a more upright position which adds to the compressional load on the back.

Once all participants have determined and set their chosen position, then it is important to ensure that all seat pins are tightly secured before starting the class.

Horizontal adjustment: saddle to handlebar The correct horizontal placement of the saddle will promote safety while riding, increase pedal stroke efficiency, and make the indoor cycle more comfortable.

Therefore, once the saddle and handlebar height are correct, check the reach to the handlebars, again looking for that forwards lean and bend in the arms. This position should neither feel too stretched forwards or nor too cramped. The bike may have an adjustable horizontal saddle position or a similar adjustment available on the handlebar. Adjust the position of the saddle so that the elbow can touch the saddle and the middle fingertip is touching the middle of the handlebar.

Note: An alternative method of setting the fore/aft position of the saddle is to place the cranks in a horizontal position with feet on the pedals. The saddle should then be positioned so that the kneecap is directly over the axle of the pedal, as this will give the strongest and safest position.

Foot position You should cycle with the balls of your feet on the pedals and with your feet facing straight forwards.

Avoid splaying your feet outwards or rotating them inwards and try to drive your legs up and down in a straight line.

During high-cadence workouts, the ankle stays in the same position through the whole rotation: approximately 90° with the toes slightly lower than the heels. It reduces the degrees through which the ankle must rotate, therefore speeding up each revolution.

Suitable shoes should be worn to maintain a fixed and stable position on the pedals.

Stopping the bike There are many differences between road bikes and indoor cycling studio bikes. One of the main ones is that indoor cycling will operate with what is known as a fixed wheel system This means that, whenever the pedals turn, there is a direct drive train that spins the wheels of the bike. As this drive train is directly connected to the wheel itself, if the wheel is moving so are the pedals, meaning that freewheeling is not an option.

This needs to be thoroughly explained to anyone new to indoor cycling because, for most outdoor cyclists, freewheeling forms a notable part of any ride and to attempt to do so on a studio bike can be potentially dangerous.

Therefore, if a participant wishes to slow or stop then they should do so by either slowing the speed at which they pedal (cadence) or adding resistance. Under no circumstances should a participant remove their feet from pedals that are still turning.

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Plan and Deliver Group Indoor Cycling

Hydration An indoor cycling class usually ends with a group of very sweaty participants! Around 60 per cent of your body is water and it plays a vital role in every bodily function. You can lose a lot of fluid when you exercise – up to a litre an hour – mainly through sweating and as water vapour in the air you breathe out. Some people sweat more than others, even when they are doing the same exercise in the same surroundings.

Fitness experts agree that a loss of just 2% in body weight will affect performance and a loss of 4% may result in nausea, vomiting and diarrhoea. Beyond this and dizziness, confusion and laboured breathing will begin to occur which can lead to serious health issues.

To avoid this, adequate hydration should be encouraged. Therefore, before commencing a class, you should ensure all participants have water with them, in an appropriate bottle that can fit into the studio cycle drinks holder, and that you incorporate drink breaks as part of the class.

Clothing Appropriate clothing aids comfort and minimises the risk of injury.

You should encourage your participants to wear padded shorts to keep them more comfortable in the seat. It is also essential that participants wear appropriate footwear, which can be secured to the pedals by the straps and will not cause friction burns or blisters.

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Plan and Deliver Group Indoor Cycling

Hand positions There are several different hand positions for cycling on an indoor bike. However, although specific drills may better suit certain grips, participants can choose whichever grip they find most comfortable, although the correct position is maintained, this will help to eliminate upper body fatigue and aid strong posture whilst riding.

For safety, when changing hand position, one hand should always be in contact with the bike.

Narrow grip position This is a good introduction to the handlebars.

This hand position is useful for: •

mobilising joints, warming up and cooling down

•

seated flat

•

seated sprinting.

Central grip position This will be the position that most class attendees decide to use for the majority of the class. The grip is central but not as narrow as the sprint position, providing more room for the chest to rise to allow the lungs to expand maximally and ensure effective breathing.

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Plan and Deliver Group Indoor Cycling This hand position is useful for: •

seated climb

•

running (standing flat)

•

hill running, jumping

•

hill jumping

•

sprinting (seated, standing and hill).

Wide grip position A higher and wider grip boosts stability. It should therefore be used when cycling out of the saddle to help keep the joints safe.

This hand position is useful for: •

climbing with a high resistance

•

standing climb

•

hill sprinting.

Stay relaxed With different bike manufacturers, there will be different handlebar options to those described. However, whichever handlebar position you choose, you must have a relaxed position.

As with any exercise, you should ensure that joints are not locked out, particularly the elbows when using any of the grips. Shoulders should be relaxed, and the head should be in line with the spine. It is essential that the body weight is controlled through the legs and the core, and that body weight is not supported by the arms.

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Plan and Deliver Group Indoor Cycling

Cadence Cadence is the number of revolutions per minute (rpm) of the pedal.

Varying cadence is one way to change intensity level so you can use different cadences for certain sections of the class (Note: Matching cadence to the tempo/type of music being played is one effective way of doing this. See Section 3).

The cadence range will vary depending on the skills and fitness of the rider. However, the range in a typical class is generally between 60 and 110 rpm. In slower sections and hill climb work, the ideal cadence range is 60– 80 rpm; when seated and in flat sections, it is recommended that the cadence should be 80 – 110 rpm.

Resistance To minimise the risk of injury, the resistance should not be set so great as to prevent the participant from being able to maintain a cadence of at least 60 rpm.

Conversely, as the pedals are fixed and no freewheeling is possible, care should be taken when selecting a resistance so light that it allows a cadence of greater than 110 rpm, as slowing down safely can become problematic for inexperienced participants.

Riding positions Profile

Overview

Seated flat

The most basic movement of an indoor cycling class, the seated flat helps build strength, stamina and a strong fitness base.

For a ‘seated flat’ section maintain a cadence of 80-110 rpm and place the hands in a narrow grip position on the bars.

Standing flat

The standing flat is an upright, standing run performed with light to moderate resistance.

This technique, also known as ‘running’ emphasises the use of the core muscle groups to stabilise the lower body and improve leg speed and endurance.

For a ‘standing flat’ section pedal at a cadence of 80-110 rpm and place your hands in a central grip position on the bars.

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Image

Plan and Deliver Group Indoor Cycling

Seated climb

The seated climb challenges the lower body, with particular emphasis on the gluteals and hamstrings for strength, toning and definition.

The upper body should be stable and strong, and the rider should resist the urge to move from side to side as the resistance gets heavier.

For a ‘seated climb’, pedal at a cadence of 60-80 rpm and place the hands in a central grip position on the bars.

Standing climb

The standing climb means that the road has got steeper; so the resistance should reflect this. The resistance should be high enough to slow the cadence to the specified rpm.

When climbing in a standing position the weight is distributed over each leg individually whilst pushing downwards on the pedals.

For a ‘standing climb’ maintain a cadence of 60-80 rpm and place the hands in the wide grip on the bars.

Seated sprints

To add extra intensity, sprints can be added to an indoor cycling session.

All accelerations and decelerations must be smooth and fluid, not jerky and abrupt, to avoid a negative or harmful effect on the connective tissues around the knees and ankles.

‘Sprints’ use high pedalling speeds and riders are encouraged to pedal as fast as possible without losing form. Hands should be in a central or narrow grip position.

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Plan and Deliver Group Indoor Cycling

Standing sprints

‘Standing sprints’ can add further intensity to the session. The out of the saddle stance may allow the rider to sprint against a slightly higher resistance and can be used to simulate incline sprints.

Try to avoid leaning on the handlebars or allowing the weight to fall forward. A central grip position should be used for standing sprints.

Jumps

Jumps involve moving between a seated and standing position rhythmically and repeatedly.

The many benefits include increasing coordination, explosive strength, and postural awareness. This is in addition to all of the physiological benefits of the activities of the climb and flat.

Jumps can be done either as ‘jumping flat’, with a medium resistance and cadence of 80-100 rpm or ‘jumping hills’, with a slightly greater resistance and a cadence of 60-80 rpm. In each case, a central grip should be used.

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Plan and Deliver Group Indoor Cycling

Knowledge Check 3. List 5 main muscles/muscle groups used in the phases of indoor cycling

4. Describe how to adjust your bike to the correct saddle height.

5. Why is it important to regularly hydrate during a group indoor cycling session?

6. When would you use a ‘wide grip’ handlebar position?

7. What are the benefits of the seated climb and at what cadence should it be performed at?

8. When would it be appropriate to ride in a ‘seated flat’ position?

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Plan and Deliver Group Indoor Cycling

Section 3: Plan and deliver an indoor cycling session When planning any indoor cycling session, there are some key factors to consider when ensuring it is safe, effective, and enjoyable for all participants.

Key considerations Safety/screening When planning for any session, the first consideration is that it will be safe for anyone who wishes to participate. It is therefore advisable that all participants undergo some type of pre-exercise screening using the methods detailed in the Principles of Planning and Delivering Group Exercise (L/618/6381) unit.

Aims and Objectives of the session An indoor cycling class should be more than just pedalling on a stationary bike while listening to high energy music and having a great workout. Establishing and communicating specific aims and objectives provides focus, gives purpose and direction for the participants. An expert indoor cycling instructor can alter and adapt the class to meet the wishes and expectations of everyone, even those with more demanding/selective fitness goals.

Planning an indoor cycling session Whatever the session goals, the structure should still follow that of any group exercise session (as detailed in Principles of Planning and Delivering Group Exercise) unit ie: •

Warm-up to prepare the body for the activity to follow.

-

Mobility and pulse raiser.

•

Main workout to work specific components of fitness (session type/genre).

•

Cool-down and flexibility to return the body to a non-exercising state.

-

Developmental and maintenance stretches.

-

Relaxation.

When planning your indoor cycling session you should consider the following:

The session “journey” Rather than simply treating the indoor cycling class as a workout with a start and a finish, including a route/journey profile will greatly aid in the enjoyment for your class. A profile is a picture of an imaginary journey that you are going to take your class participants on. An effective and varied journey profile will not only help prevent boredom but also cater for different fitness goals within a mixed ability group class.

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Plan and Deliver Group Indoor Cycling Therefore, before building your profile, you should determine: •

The expected/target group of participants

•

The performance goals for the session

•

The theme of your chosen ‘Journey’ eg: Race to the sun, The hills are alive, Catch me (if you can) etc.

•

What elements you will include, such as: -

hill climbs

-

fast flat roads

-

mountains

-

mixed terrain

-

sprints.

Create your ‘Tour de France’ Why not base your profile on one of the most famous stages of this well-known competitive race?

You could start with steady state riding and some gentle hills before entering into steep hill climbs. Perhaps within this profile, you could simulate a breakaway by isolating certain rows (or groups) to increase their intensity. This would then require an influx of pace from the rest of the class to work their way back.

Team cycling involves hard work from the front cyclists with the others drafting behind. Each group (or in a class, each row) can take their turn at the ‘front’ as the others recover. A profile like this would actively challenge the group’s aerobic and anaerobic capacities as well as develop lower body strength. Once the profile has been defined, you can decide what sort of music would fit the plan.

Choosing your Music Since the speed and tempo of the music can be used to affect intensity, well-chosen music can add motivation and structure to a class. Additionally, it can also be used to help give visualisation and imagery throughout the “journey” and set the mood of the class.

For example, you could describe in detail the terrain and surroundings of a particularly demanding hill climb section alongside a track with a strong beat at the target cadence

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Plan and Deliver Group Indoor Cycling

Beats per minute (BPM) Different genres of music have different beats per minute (bpm), and since the beat of the music affects the speed and rhythm of cycling, your selection can be used to assist and encourage the group to keep a certain speed.

The table below shows approximate bpm ranges for different genres:

Music genre

Beats per minute (BPM)

Type of profile

Hip hop/ R&B

60-110

Mountainous

House/dance

120-135

Hilly with flats (undulating)

Garage

120-135

Hilly with flats (undulating)

160-190

Flat sprint

Rock Drum and bass Metal Music that is specially designed for exercise classes will always be labelled with its bpm.

Think about the type of music that would be best suited for different parts of the session (profiles). A higher bpm count is good for a sprint, but a lower bpm count may suit a long hill climb with high resistance.

For example, if you turn the pedals a full revolution for every beat of a 140bpm track, you will be pedalling at 140 revolutions per minute (rpm). You can use the same music for a slower section of the class, instead pedalling one full revolution for every two beats. Your cycling speed would then be 70rpm.

For short bursts, you can completely leave the beat behind, for example during sprinting, where a participant’s speed will very much depend on their skill and fitness level, and need not be dictated by bpm.

The great thing about using a succession of individual tracks is that you can mix and match different musical styles to create different moods and workout intensities. This may, however, involve a fair amount of juggling with different music formats and machines, unless you have access to a preprogrammable system.

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Choosing music Using the music of varying speeds will give you a range of possibilities for controlling pedal rhythm and speed and changing the content and structure of the class. Music lyrics, bpm and volume can all help to motivate clients during tough parts of the workout.

Phonographic Performance Ltd (PPL) licence As already discussed in the Principles of Planning and Delivering Group Exercise unit, if your session uses music and is being delivered outside of a leisure facility, for example, a village hall you must purchase a Phonographic Performance Ltd (PPL) licence. PPL is the UK-based music licensing company that grants copyright licenses for the public performance of recorded music. PPL carries out this role on behalf of thousands of recording artists and record companies. The liability for classes in fitness centres is with the operators of the premises but it is always worth checking with your gym manager before playing any music.

Developmental stretches Although generally no pre-stretching is required, it is important to stretch post workout. As the lower back and leg muscles have had the greatest demands placed upon them, then the focus for the stretches should be on these (see Principles of Planning and Delivering Group Exercise unit for details).

These stretches may be conducted either on the floor or alongside the bike for support

Planning template The template below will help with planning. It outlines which track will be playing and how this forms part of the session. The final column ‘key instructions’ can be a really useful reminder for new instructors to put across all of their key teaching points. It may also be an opportunity for visualisation reminders which can help inspire the group throughout the workout.

Journey theme Session component

Music

Hand position

Riding technique and target rpm

Key instructions TPs and “motivations”

Warm-up Pulse rasier/Mobility

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Main Session Profile 2 Main Session Profile 3 Main Session Profile 4 Main Session Profile 5 Main Session Profile 6 Cool-down Lower pulse Developmental Stretches

Delivering an indoor cycling session Communication skills The two ways of communicating during a class are visual and verbal and as different participants will have different styles of learning a combination of the two will get the best results.

Verbal instruction needs to be audible, clear and appropriately paced. A voice that is too quiet will not be heard, particularly in an indoor cycling class with loud music. A quiet voice also shows a lack of confidence which may affect discipline within the group.

Visual instruction can be used, to not only demonstrate what participants should be doing, and how to do it, but to enhance any verbal instruction by the use of gestures, facial expressions and general body language. Smiling or reflective facial expressions (serious expression or slightly pained expression if a participant is really struggling) will make the group feel like you are a part of the session too.

Set-up and introduction Before commencing any indoor cycling session, the instructor must become familiar with how any adjustments are made and conduct a safety check to make sure all bikes are working correctly, for example: •

signs of damage which could impact upon safety

•

handlebars should not be worn out

•

saddle should be adjustable and lockable in a fixed position

•

foot straps should be adjustable.

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Plan and Deliver Group Indoor Cycling They should then go through the bike set-up with participants at the start of the session, paying particular attention to support new participants.

Although the session will have been pre-planned, a fully competent and engaging professional will not simply follow it line by line, they will teach it in an engaging manner, ensuring that all the participants are doing so safely and effectively. Therefore, it is important that they interact and communicate with their class, not simply instruct them what to do and when.

Exercise correction It is vital that participants are exercising safely and effectively at all times.

Although the instructor will provide the class information about the hand positions, riding positions, cadence and posture they want participants to adopt for each profile, they need to constantly watch all participants, continuously scanning the room, watching for participants who are having difficulty understanding the correct technique.

If any errors are identified, it is important that the correction of form and technique errors are always positive, as this ensures that the teaching is primarily constructive and encouraging, and any remarks don’t de-motivate the group.

Similarly, the instructor should avoid pointing out individuals in the class who are doing things the wrong way as this could cause embarrassment, especially if they are new to the class.

Always tell participants what they should be doing rather than what they should not. This brings their attention to the correct form and technique rather than focusing on the wrong way of doing things.

Motivation and monitoring intensity Monitoring the intensity of the workout is essential ensure participants are working safely and within their physiological limits (for methods of monitoring see Principles of Planning and Delivering Group Exercise unit). However, an effective instructor can use motivation techniques to help minimise any psychological limits a participant may have in reaching these.

•

Aural (music, verbal)

Music is one of the biggest motivational factors and so, should have been chosen carefully. (see planning). However, an effective instructor can make full use of this by adding stimulating and imaginative “visualisations” combined with an appropriate voice pitch/tone.

•

Encouragement

Always encourage participation in classes. Interacting with participants on an individual basis can help find their own motivating factors (reasons for attendance) and these could be drawn upon if they appear to be struggling. Using (or creating your own) motivational quotes could also help.

•

Enjoying yourself

An instructor’s energy and enthusiasm are infectious. If they are seen to be enjoying themselves, then this energy carries across to the participants. (However, the opposite is equally true, so no matter how you are feeling….smile!)

•

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In order for the session to be safe and effective it is essential the instructor provides clear visual or verbal signals to inform the participants of changes to speed, cadence, seat or hand positions. One way to do this is to count in the changes, e.g. “we’re going into a standing climb in 4, 3, 2, 1”. Another way to do this is to use the music as a prompt, e.g. “on the chorus we are going to increase the speed and sprint”. As you gain experience you will develop your own style of teaching.

Activity One of the best ways to develop yourself as an indoor cycling instructor is to participate/observe/review classes yourself.

Activity: review 3 classes with different instructors (you can participant in/observe a live studio class/participate in/observe a live or pre-recorded session online). In the sessions consider: •

Was the instructor professional and friendly?

•

We’re they motivating?

•

Their teaching style

•

The style/type of class (was it music focused? was it more visual focussed?)

Ending the session Ensure you leave plenty of time to end the session in order to provide a summary of the session to participants, give them an opportunity to provide feedback and identify any further needs and leave the environment in an acceptable condition for future use.

Reflective practice Whilst the session plan or programme may be realistic and effective on paper, when it comes to teaching the session, the reality can often be very different. Instructors must consistently monitor and evaluate each session with a desire to improve the quality and make sure that it meets the session aims and objectives.

Identifying specific areas for improvement will help bring your teaching to a higher level. This will boost class attendance numbers and give you a steady stream of cycling enthusiasts.

Try the following suggestions for adding evaluation to your practice.

Self-evaluation Set aside ten minutes immediately after the session whilst events are still fresh in your mind to reflect back.

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Plan and Deliver Group Indoor Cycling Ask yourself questions such as: •

How was the session received by the participants?

•

How effective was the session content and structure?

•

What areas of session planning or teaching could be improved and how?

•

How motivational was my performance?

•

Which participants, if any, had difficulty and why?

•

What kind of feedback did I provide and was it effective?

When evaluating your own performance, don't be too hard on yourself. Be realistic and try not to change your whole practice at once. Identify key areas and work on improving one or two of them over the following weeks.

Participant evaluation Was the session enjoyable from the participants’ perspective? Try to gather feedback from the participants, either written or verbal, about the session.

Ask them questions at the end of a session such as: •

What did you enjoy about the session?

•

How could the session have been made more enjoyable?

•

In what ways did you benefit from the session?

•

How could the session be improved for you?

•

Is there anything in the session you would like to change?

The participant’s feedback should be recorded and, as the instructor, you should add your own reflections and use this information to improve future sessions and make them more enjoyable.

Peer evaluation Another excellent way to improve is to enlist the help of other instructors. Ask them to come along to your session and give you honest, open feedback about how they found the session and if they want to suggest any areas of improvement. Identify specific aspects of your session for which you would like specific feedback and ask them to offer suggestions about these or other observations they might have.

Instructors understand all of the anomalies of a session and will know the more intricate details of what went well and what didn’t go as well. Friends are likely to give feedback such as ‘it was fun’ or ‘it was good’ – and as much as it is enjoyable to receive praise, this type of feedback won’t help you improve.

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Plan and Deliver Group Indoor Cycling

Knowledge Check 1. What is a PPL and why do you need it?

2. Describe what is meant by ‘journey profile’?

3. What would be the appropriate music bpm range for seated flats/sprints?

4. List 3 reasons why it is important to communicate effectively during a group indoor cycling session?

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Plan and Deliver Group Indoor Cycling

Notes Write notes about the section here:

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Plan and Deliver Group Indoor Cycling

Create your own glossary Throughout this manual, you will come across words and terms that you may have never heard before.

As you read the manual, pick the key terms that you want to remember and record them here with their definition.

Term

Definition

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