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How strong is your gluteus medius muscles? Need your anatomy textbook to remind you what muscle that is? Well, let me refresh your memory...it is a one of the three gluteal muscles that is situated on the outer surface of the pelvis. It abducts the hip (moves the leg away from the body).

I have always wanted to have a biomechanics assessment. Weird you may think but with my history of musculoskeletal injury...I could fill this blog post!

Last year, my chiropractor told me of a new service at his clinic - Biomechanical Assessment. He encouraged me to consider making an appointment as to review my riding technique. I jumped at the chance to have another set of eyes review my cycling biomechanics, even though I've got many sets of eyes on me each week at class!

Brian, the biomechanical analyst, had me cycle (and chat - I couldn't resist) and he videotaped my technique. Can you see what's wrong in this video?

I had known going in that my gluteus medius had been a problem particularly on my left side. Muscular weakness! Not really thinking it through I hadn't realized that my weakness would be that clear on the video. And that it would show up with an internal rotation of my left femur at the hip joint. Knocking knees my friends. If you look carefully, it is mostly occurring on final phases of my pedal upstroke and transition into the down stroke. Who knew...well, maybe I should have as I yell and rave at cycle participants about keeping their knees facing forward!

Do you cue contraction of gluteus medius? Are your cycle participants knocking their knees?

It tends to be a problem especially for women. That is not really a surprise. With a wider pelvis, women are more prone to fall into this form. The Q angle is greater than men and thus forces the knee into a Genu valgum position. With weak gluteus medius muscles, research has shown that is position puts the knees at greater risk for injury and pain!

Now take a second look.

Improved? Yes! Did Brian have me doing something different with both my mind and body? Yes!

His recommendation was to bring my knees out such that they felt way too wide. I felt like I was cycling around a barrel but truly it was the right technique.

Lesson learned? In your next class, take a look at your cycle participants’ alignment. Can you provide them some cueing that will enforce proper riding technique?

Recently, I was thumbing through iTunes podcasts and stumbled upon a fantastic find - SpinTastics playlists by Jason Hammers. It is a well stocked list of podcasts full of single one hour mixes of spin songs. And the best part is that they are FREE to download!

I contacted Jason to hear his take on his 20+ playlists.

He told me that initially he made the playlists available to his clients and cycle participants particularly for those who missed a session and wanted to get their workout in on their own time. The idea grew and Jason started to share his playlists with other instructors who needed help finding good music. At which point, he decided to design a podcast and post them on iTunes.

Jason’s playlists are chalk full of your favourite songs and they are all from the original artists. Take some time to listen to each and build your class drills based on the sequence of the songs. Songs can range in beats per minute from fast (140 bpm) to slow (90 bpm) so apply drills appropriately!

Jason also told me that he is considering building spin profiles/drills and packaging with his playlists for a small fee. Keep an eye out on Jason’s website for when they become available.

To get your copies of SpinTastics, simply download iTunes to your computer (if you don’t already have it) and search “spintastics”. It should be the first item to pop up in Top Results.

As you can agree, music is essential to our classes and making a playlist can take a fair amount of time. Thanks to Jason we’ve got access to an extensive choice of playlist podcasts.

Kudos to Jason for designing great playlists!

I’ve been working on a workshop for the upcoming 11th Annual YMCA Spring Training Conference on reinventing your spin classes and a word keeps coming up as I put it together: creativity. A colleague and friend of mine forwarded me this and wondered what thought! Take a peak!

 Not to give away what’s in store for the upcoming workshop, what can we learn from these daring acts on the bike? Let’s put on our creativity hats...

· A couple words come to mind – enthusiasm and energy. How do you bring these two attributes to your classes?

· The use of percussion and sound cues with clapping. The individuals are using clapping to set the rhythm and beat in the song. Could you add another layer of cuing to the music you use?

· Pedal cadence is consistent with the beats per minute (bpm) in each song. For example, in the first video, the song is 150 bpm and the cyclist is pedalling between 75-80 rpm. Look at how effective the music is setting the intensity and pace. Do you use the bpm of your songs to dictate cadence in your classes?

· Synchronization! Matching partner or group leg movements were set. This is a great way to foster teamwork in your class. How could you promote synchronization in your classes? 

· It is all about taking your cycle participants out of the norm for a spin class. How can you do this? Well, bike placement might just do it. The second video demonstrates a pace line option. Now, I don’t recommend the bounding over the bikes, but perhaps this could be the inspiration for participants rotate through bikes in a safer way? How can you shake it up for your cycle participants?

· Just like a round in music (two or more voices sing exactly the same melody, starting at different times), the cyclists in the second video glide into a round on the bike when each move from sitting to standing starting at the next phrase in the racing music. When can you include a round in your drills?

· Did you catch the theme in the last video? Kevin Bacon in a tight white shirt and jeans bring anything to mind? The cyclists are ‘dancing’ to the song Footloose on their bikes. Decked out in tight white shirts (minus jeans of course) and tapping their feet just like some of the moves from the movie. Now it maybe that we won’t ‘dance’ on the bike (although that might even be something to consider) but think about themes for you classes. What themes would interest your cycle participants?

Now I would be neglectful if I did not mention that some of these moves are not particularly safe for many (if not all) of our cycle participants. Uncontrolled high cadence, lifting the stationary bike off the ground, standing on the handle bars, uncontrolled single leg work, the v-sit on the saddle, and clap push ups are not recommended in a regular spin class. So maybe don’t try this at home or in the studio with participants.

Let’s look at these videos more as a spectacle versus functional training, but anything can be the inspiration for a great spin class!

Keep creative!

Are you looking to advance your skills and drills? Join me on April 16, 2011 at the 11th Annual YMCA Spring Training Conference!

I will be presenting a session on Reinventing Your Spin Class -- my excitement and passion. The day is jam packed with many different types of sessions such as core training, aqua zumba, interval training and much much more! Check out the YMCA Edmonton website for more information and to register on-line.

Hope to see you there!

With the greatest love day of the year upon us, how can you infuse a little bit of L.O.V.E into your classes?

Simply using the word love might just help!

Start off with:

Long slow distance: an endurance ride of 10 minutes, adding a gear with each minute. Begin with setting tension at time trial with 80-90 rpm. Add a gear which will be set differently based on the bike style and model.

Obstacle course: set up a predetermined race course that includes speed bumps, pot holes, slippery bananas, gravel, etc. Take participants through the course of obstacles.

Velocity (sprints): what can your group handle? 100% effort sprints for 30, 60, 90 second sprints?

Elevations (hills): finish the class with a set of hill climbs.

If you have access to a white board, chalk board or poster board, write down the four letters and as you come to the next letter, add the details of the drill. Keep the class guessing as to what is next in store.

Think of your music and match L.O.V.E. songs to your drills. Check out last year’s post for song ideas and the list below for some new song options (watch the bpm for appropriate types of drills!).

Where is the Love?/Black Eye Peas (100 bpm)

What is Love?/Haddaway (140 bpm)

This Love/ Maroon Five (100 bpm)

Love is/ Alanna Miles (120 bpm)

You Suck At Love/ Simple Plan (145 bpm)

Love Somebody Like You/Keith Urban (120 bpm)

What About Love?/Heart (80 bpm)

Lovegame/Lady Gaga (120 bpm)

Somebody to Love/ Queen (80 bpm)

Finish the class with a bunch of hugs and kisses. Not literally of course, but of the chocolate variety!

Happy Valentine’s Day!

In my last blog post, I discussed how to use a simple deck of cards to jazz up any indoor cycling class. Since there are many ways to play with the cards, I’ve come up with two other drills that can raise the stakes and ace the workout!

Drill #3: Using the Suits to your Advantage

Have you ever wanted to put cycle participants into groups? Using the deck of cards, the suits will help you randomly assign groups. Pass out a card to each cycle participant (place in front of the bike or simple attach an elastic band to each card and affix to the handlebars). Since there are four suits you can split the group into four distinct groups. Determine four different drill types (e.g., seated hill climb, standing hill climb, seated down hill, seated flat) and call out which group is to do what drill. For example, all those cycle participants with hearts are to complete a standing hill climb. Rotate the drill types through each of the groups for a total of four minutes (one minute for each drill).

Alternatively, use the colour of the suits to break a large group into two smaller groups. Alternate work and rest between the two groups. For example, all those cycle participants with black suits are to complete seated power drill for 30 second while those with the red suits are in active recovery.

Drill #4: Add it Up!

Similar to last blog post, use the values of the cards to determine drill duration but use the rules of Blackjack. Instead of you as the Group Fitness Leader listing the duration from the cards you pull, have cycle participants in each row, usually four to eight people long, add up the total value of their cards. Again, distribute the cards to each cycle participant (as described above). For example, in the studio I teach in, I have six rows of six to seven bikes (approximately forty bikes). Each row of cycle participants is randomly picked to add up their cards and the whole group proceeds to complete a drill for the assigned duration. Here is a refresher to Blackjack rules:

Ace to 10 cards = 1-10 points/seconds

Face cards = 10 points/seconds

For example, a row of 6 cycle participants have a king, 3, 8, ace, 3, and queen. That would equal a 35 second drill. After each row has had a chance to add up their cards and the whole group does a pre-assigned drill for that duration, consider shuffling the cards and starting over. Feel free to pick a second drill type for the next round. The duration of all the drills will be totally random or at least the probability of the same cards being pulled would be very low!

Consider “hitting” the class with a “double down” and see who will “bust or break”!

Got other ideas how to use a deck of cards in an indoor cycling class? Post your ideas!