One of my favourite ways to get cycle participants engaged in their warm-up is to play a friendly, childhood game of Simon Says, or should I say, Lisa Says.

This warm-up drill goes without saying -  truly, it is a blast back to your childhood! As a quick refresher, all parts of the drill are to start with “Lisa Says...”. Those parts that are not called out with “Lisa Says” are not to be followed! Use all options you can think of to spice it up such as the following:

“Insert your name here Says hover over the saddle”

“Insert your name here Says pull your abdominals in to the spine and ensure proper spinal alignment”

“Insert your name here Says increase your resistance by a half turn of the knob”

“Insert your name here Says drop the shoulders and push down on the pedals”

“Insert your name here Says decrease your resistance by a full turn of the knob”

“Sit down!”

This is where you can catch those participants who are caught off guard especially because they sit and others stay standing.

Of course, this is just for fun and no one is singled out or asked to stop the drill. It is just a causal way to get cycle participants ready and focused for the creative and enduring drills ahead!

Now, Lisa Says try this drill in your next warm-up!

Each New Year most of us have a 'new year's resolution'. What better time to look at our physical activity motivations and goals? What are your fitness goals for 2010?

I start a new session of classes next week and the drill below is something I plan to use in the first or second class. It's designed to focus you or your cycle participants on their desired outcomes, performance, and process goals within the cycle class environment.

Have cycle class participants reflect on their goals for the class over the next session or if it is a drop-in class, on their general fitness goals for 2010. Develop a list of potential motivators or goals. I do this ahead of time so that I can present the group with a list.

Here is the list I plan to use. This is obviously geared towards a group fitness setting, but most would work for individuals as well:

·         Improve aerobic fitness

·         Stress relief

·         Improve body awareness

·         Improve muscular endurance

·         Meet new people

·         Improve muscular strength

·         Socialize with friends

·         Improve body composition

·         Have fun!

·         Improve athletic performance

·         Improve health status

Using the above goals, randomly call out (and/or show flash cards) one goal at a time and prompt cycle class participants to increase their resistance while maintaining their cadence if this is one of their goals. Hold the increased resistance (small hill) for 30 seconds. If the goal I called out is not a participants' goal, cue them to maintain their moderate, steady state pace (riding on a flat road).

Continue to call out goals and see who adds resistance to their tension knob for each potential goal.

Once the list is complete, inquire with the group about what motivates them to work hard this class or for this 10 week session. Not only is this a good drill, but it will help you tailor your class to the group for upcoming classes, designing sessions to help them achieve their goals.

I encourage you and your cycle class participants to take some time to assess what motivates you to ride the bike!

Sample flash cards