10 Ways To Rock Your Next Indoor Cycling Session!

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Last week I explained why YOU should be teaching group training  sessions. Now I want to tell you about one of my favorite group training sessions to teach….and it happens to (still) be one of the most popular. Group Indoor Cycling! No matter if you have taught indoor cycling for years, you are new to teaching it or if you want to start teaching it – you need to know how to keep things rockin’ so clients keep coming back for more!

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Try these 10 tips to keeping your indoor cycling clients coming back for more:

  • Music is the most important aspect of an indoor cycling class. Use a variety of music with various pitches (slow, fast etc.) and then match your cycling drills to the music. Keep in mind, indoor cycling rpms should not exceed 110rpm. If the music is slow, you’ll be doing either standing or sitting climbs. Choose music that you really connect with and that you believe your clients will really enjoy.
  • Spend 5 minutes at the beginning of each session during the warm-up discussing technique (hand placement, torso alignment, pedaling technique).
  • Use a variety of intervals, work/rest ratios etc.
  • Give clients the permission to use lighter or heavier resistance but ask everyone to pretty much stay very close to your cadence or the cadence you’ve chosen for the particular drill.  Let them know that if standing doesn’t feel comfortable they can sit.
  • Remind participants that spinning too quickly is not the safest way to ride.
  • Spend 5 minutes cooling down and stretching at the completion of each ride.
  • As the trainer, spend time on and off the bike.
  • Use visualization and coaching techniques to help clients associate and disassociate from what they are doing.
  • Encourage clients to use HR monitors to quantitatively track their workouts.
  • Encourage riders to participate in our mind/body stretch program to help balance the tight muscles that often develop when cycling.

Music Tips:

  • Variety of music is appropriate
  • Music that is 100-140 BPMs (50-70rpm) is great for a Hill Climb
  • Music that is 140-180 (70-90rpm) BPM is great for sprints

Yours in health, fitness & business,
Sherri McMillan

Interested in getting certified to teach Schwinn Indoor Cycling sessions? Join us at our Vancouver, WA studio for a Schwinn Indoor Cycling Certification on Sunday Aug 12th



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