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!
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!
Where is the L.O.V.E.?
Picture courtsey of www.etsy.com
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!
Workman's Cycle Drills & Skills
Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home!