If you're a Funhogspins fan, come on over to Indoorcycleinstructor.com - I'm over there!

As you've probably noticed, I've been AWOL from this blog for awhile. I'm learning I tend to stretch myself too far - it's time to focus!

If you are on my mailing list here (several thousand of you are), then you've also gotten the occasional update about ICI (indoorcycleinstructor.com). Some of you are on both mailing lists, which means you're getting some duplicates. I don't want multiple emails to get annoying, so I have a suggestion...

Since I won't be updating this Funhogspins blog (FHS) much anymore with my efforts focused on ICI, if you are on both lists, I will NOT be offended if you unsubscribe from this mailing list. Or if you're only on this list, go and subscribe over there; that way you will still get information about my articles and podcasts. In fact, you will get more than you did here because we have many other knowledgeable and experienced indoor cycling coaches who are contributing. Here is the link to ICI to sign up for the free newsletter - (scroll down halfway on the right to "Subscribe to our newsletter").

I continue to get new subscribers here at FHS (I welcome and thank you!), but come on over to ICI!

Here on FHS blog, I was able to touch literally thousands of instructors by providing free tips and advice. There are over 8,000 unique hits and close to 80,000 total hits - that really makes me feel good that I have filled an important need. ICI is the next logical step. I know that we have created the most unique indoor cycle instructor resource on the internet with our program at www.indoorcycleinstructor.com. No matter your certification, it will enhance your training and your education.

I am very pleased with the success of ICI. It is allowing me the ability to create actionable content for my readers and listeners. Translation: information you can use immediately in your classes, content that you can get nowhere else, content that helps every member grow as an instructor. And while we do have a paid membership with enhanced content, we also have a lot of excellent free information for instructors. While I truly believe that you will benefit immensely from joining ICI/PRO, I also know it's not in the cards for some of you, at least not at the moment. Just make sure to go over there for the free information!

As an example, here is some of the recent free content over at ICI:

• Podcast interview with Janet Toussaint, former MI for Spinning, on how to sell the endurance concept to your students. Janet is a true professional, and a phenomenal motivator.
• Do you talk too much when you teach? How to "shhhh" yourself!
• Recognizing overtraining, a medical perspective.
• Tons of rhythmic, fun jumping song suggestions
• A teleseminar on jumps, how to teach them, music, timing, contraindications, etc. This was quite fun and very informative. The teleseminars will eventually be only for subscribers but it was our first try at this technology and we wanted to share it with everyone.
• Why the 92% ceiling in Spinning? Why I think it's an invalid and artificial ceiling.
• IDEA weighs in on the Biggest Loser. If you've followed me for awhile, you know I'm passionate on this subject! ;-)
• Do you ride at the same intensity as your class? The truth comes out, and I absolve you all of your sins if you've ever done this! (But, it comes with a caveat!)

For subscribers, it gets even better:

• Just released, a new audio PROfile from Janet Toussaint on teaching endurance class - her coaching is beyond compare! The cues she provides you will be even better than taking a continuing ed course.
• Audio PROfiles are the cornerstone of the membership (NO ONE is offering this great service). I've already done five audio PROfiles since we launched a month ago: Over/Under Intervals (offered for free as well); Aerobic Loops; 2 Hills, 2 Moods; Step it Up (Intervals); Dueling Intervals. Audio profiles include the voice and cueing of the instructor - what to say and how to say it, giving you far, far more than just a written profile. (In addition to mine, we'll bring you top instructors to describe their favorite profiles).
• articles on using power, zone based heart rate training, mental toughness and much more
• members get the Mixmeister Academy for free - how to quickly become an expert on Mixmeister. (A $20 value).
• coming this week: a handout to give your students on why recovery after HIT is so important, and a list of short motivational cues (1-5 words) to use when you don't want to talk too much, but want to check in with your students as they focus on their ride.
• More handouts on endurance, proper form, RPE, bike fit and more also on the roster for the coming months.
• coming very soon: videos! Great videos on just about anything we can think of in IC!
• coming soon: breaking news that I'm not at liberty to tell you yet - we're just hammering out the details first, and will announce it next month.

Can you answer your students' questions about heart rate training?

This morning I taught a tough interval class in which we did numerous intervals above threshold. There were a lot of smiling faces afterward, their legs drained, faces red. As usual my students are eager to learn the training information I give them with each class and they listened carefully as I explained the benefits of this particular workout, as well as the importance of recovery after this kind of intensity. I explained that this intensity is great for burning total calories (though not fat calories), but if they trained here too often with insufficient recovery afterwards, their ability to raise their heart rates to the desired level in successive classes would be compromised, as would their performance.

I told them, “unless you are an elite athlete who has finely tuned her training to peak for a specific high intensity event, you probably wouldn’t be riding at this intensity on successive days.”

Afterwards, one of my newer students (who hasn’t yet been through a field test with me to determine training zones based on threshold) came up and asked me a question about her heart rate. Annie is in her 50’s (and no, she’s not an elite athlete). The following was our dialogue and it represents one of the classic misunderstandings that exist when it comes to heart rate training (and especially max heart rate).

Annie: Yesterday I took an Endurance class, and my heart rate got up to 95% and I couldn’t get it to back down. It stayed there all class. Are you saying I shouldn’t do her class and your class back to back?

Me: Woah - I'll answer that question in a minute. But first, you were at 95%? The whole class?

Annie: That’s what my watch said. But I really like to ride around 85%. That’s where I feel the best and I can last a long time there.

Me: 85%? Does it feel “hard”?

Annie: Not really.

Me: Do you know what that number is based on?

Annie: No.

Me: 85% of what?

Annie: I don’t know – it’s what my heart rate monitor told me.

Me: Hmmm, let’s have a little chat….

My question to you is how would you reply to a student telling you this? How would you try to resolve this very common misunderstanding? Would you leave it alone because you’re afraid of opening a can of worms?

Your answer to my question is very, very important. There is so much misinformation out there, and you as an indoor cycling instructor should be able to dispel some of the myths and misinformation. I hope you aren’t adding to them! (Be honest with yourself…..are you?)

Although there are several issues going on in this conversation, and quite a few things that Annie needs to learn, in general, how would you have answered her comment?

1). “95% - that’s way too high. You should back it off next time.”
2). “I think those percentages are wrong, but I’m not sure why. Let me get back to you on that one.”
3). “You must have entered your age into your HRM. It uses the equation 220-age, and then gives you a supposed maximum. Looks to me like your actual max is higher than what the monitor is telling you. Let’s recalculate your training zones.”
4). “Only 95%? Well, that means you didn’t push hard enough Annie! I know you can do better than that!”

If you answered #1, well, you’re trying, but there’s far more to it – you’re missing the concept that these numbers cannot possibly be Annie’s real heart rate training zones.

If you answered #2, big brownie points for you, provided that you follow up with the correct information. Or, you’re just stalling in the hope that she forgets about it.

If you answered #3, this is the best answer, but you’re only part way there! Do you know what to say next? Do you know how to recalculate her zones, and to explain it in a way that she’ll understand?

Stick with me and I'll teach you exactly what to say to these types of questions, how to say it, and make sure that you really understand it yourself. Heart rate training can be a complicated subject, and I know ways to teach it to you to make it more simple, so you can feel comfortable teaching your own students. If you have specific questions on HR training (or other topics) I'll answer them directly, either on the blog or on one of our monthly teleseminars, where you can ask me live in person (or email your question to me in advance).

But you'll have to join me on my other blog at ICI/PRO, which will only be available to platinum members. My goal at ICI/PRO is to give you the ammunition so you can answer your students' questions correctly, and in the process, help them realize their goals and achieve greater performance. And that training information I give to my own students in my classes? I’ll be giving that to you as well with every audio PROfile, so you can teach it to your own students, raising you up in their eyes. They won’t want to go to anyone else’s class but yours!

Click here to join ICI/Pro or send me an email for more information. jennifer@indoorcycleinstructor.com

[Oh, and by the way, if you answered #4 above, have you considered retail?]

ON FIRE

There is no greater weapon on earth

than the human soul on fire.

General Ferdinand Foch

I am feeling a bit on fire these days! So many of my ideas and goals have been suppressed the past couple of years, and I am feeling like I can now release them all. It is my intention to ignite you, my readers (and listeners on the podcast) to reach for the stars. There is soooo much great stuff to teach you. So many profiles, inspirational cues and practical information to give to you. Physiology, mind-body techniques, coaching tips, music ideas, and more, far more. I'm bursting with ideas...

Alas, but I cannot give it away gratuitously anymore. I've been pouring out my heart on the forums for a decade, and through emails, and then for the past year and a half, this blog. For many, many years people have asked me, "how do you do it Jennifer? How do you give the time that you do? Why do you do it? You know you can charge for this great information!"

I finally got courageous enough to do so by helping create ICI PRO. But what that means is a real commitment from me of continuous helpful content, and between John and I, bringing in a host of other experts to round out the experience so that you can grow in every aspect of being an indoor cycling instructor. We don't know it all, so we'll find others that know about things we do not. Information that I know you will devour, tips that I know will take you to the next level.

Of course, you can pay a lot of money to go to a conference (and don't get me wrong, I still recommend that you get to WSSC or another local conference occasionally), but now you can acquire your education, motivation and inspiration for a very low cost, right here online.

The goal that we now have with the ICI PRO site is to give you as much as possible, so that you can learn, grow, be inspired, and take your teaching to the next level, so much so that you feel confident enough to create your own profiles, lead Master Rides, heck, maybe even write some articles for us or another source, or apply to be a Master Instructor!

Or maybe your goals aren't quite as lofty; maybe you just want more students, more classes, more money, maybe to run the program at your club, or you just want to be able to answer your students' training questions with confidence. Perhaps you have other goals outside of indoor cycling and want to transfer the information I've given you up to now to those goals. As I've done with my many of my conference sessions for the past decade, and will continue to do for my subscribers, I often look for ways to extrapolate the experiences and knowledge we gain on our bicycle indoors to other aspects of our lives, whether it be in outdoor cycling or other endurance sports, or in our personal or working lives.

By helping you to reach your goals to become an even better, more inspiring instructor, our industry will improve and our students will become more fit. It's the old adage - as the water level rises, all the ships in the harbor rise. It is my passion that each and every one of you feel the level of confidence that I've been able to create after my 13 years in this business. There is no reason on earth why you can't light your soul on fire. And if I can help you do so, I will feel an even greater sense of accomplishment.

Come with me on this great adventure. Sign up at the ICI PRO site beginning tomorrow morning. There will be special discounts and incentives for "early adopters" (as they are called) so don't wait too long!

Want an example of someone whose soul is on fire? It's not indoor cycling, but you cannot watch this without feeling a sense of awe about this guy who is doing what he loves, and doing it with great passion...And he is quite successful I might add, having been in several movies and training others to do what he does.

Oh, and I KNOW you're going to want this great song on the video. It's called Enemy Crush by Skrip Breaks on the CD "International Battle of the Year 2007". It's a wicked, powerful climactic climb! The best news? It's available on eMusic! So if you haven't gotten your 25 free downloads, click on the eMusic icon on the top left of this blog to get this one for free.

My BIG news

OK, here it is....

On Monday, August 31, 2009, after 12 years as a Master Instructor for the Spinning Program, I resigned my MI position with Mad Dogg Athletics.

Phew, that was even difficult to write! I can tell you that this past week has been one of the most pivotal and emotional weeks I've experienced in a dozen years (not even counting the stress and emotion of selling a house and moving. Man, put all that emotion in one week and it's been hard not to be overwhelmed).

How do you leave something that has been such an integral part of who you are? How do you leave a program that has been a part of how you define yourself? That has presented opportunities that you never thought possible?

Before I tell you the why and how, let's fade back in time to about 13 years ago...

It was early 1997. I was a personal trainer at the Vail Cascade Club (now the Aria Spa & Club) in Vail, Colorado. I had been teaching Step, Body Sculpting, Ski Conditioning, and this new thing called Spinning. We had recently brought in a Master Instructor from New York for the Spinning certification. I remember thinking "God! What a great job she has! Flying around the country certifying instructors, and she gets to come to Vail, Colorado!" (I can't remember who she was...she wasn't with Mad Dogg for very long apparently).

The day I got certified was a transition point in my life. As a cyclist, it bowled me over like a freight train - I was empowered by the potential, by the magnitude, by the possibilities of Spinning! "WOW! This is IT!" I thought. I discontinued teaching Step because I didn't have to choreograph anymore - I had always been such a perfectionist and spent hours and hours on my choreography. Spinning allowed me to connect with my students far more than dance type classes, and it was based on something I was already so passionate about already - cycling. It also allowed me to use my own music and not canned aerobics music; I immediately found that I had a skill for designing very effective profiles that simulated real outdoor riding combined with music that helped elevate the mood and energy of the class. I was also a ski instructor in Vail, and was able to apply the coaching skills I learned in skiing. As a coach, I love the one-to-one contact with my student.

About 6 months later, I received the Spinning newsletter with a call for presenters. I filled out the application with trepidation, since I had only been teaching Spinning for a short time. But, I had experience teaching and coaching many genres of exercise and sports, I was certified in group fitness and was a Certified Strength and Conditioning Specialist, I had a degree in Exercise Science and loved the physiology aspect of training, I was a cyclist and had experience coaching many clients to ride up big hills in my bicycle tours. I was also experienced at public speaking. But I still had no idea I had a chance; I remember joking with my peers that what on earth would I do if they called me?

A few weeks later I received a call from Joelle at Mad Dogg Athletics for an in-depth interview. That call was truly the beginning to the rest of my life. I fulfilled each of the subsequent requirements one after the other. Back then it was a long process to apply as an MI, including sending in a video of me teaching, and speaking into the camera on why I thought I would be a good presenter.

I was invited to the Spinning Presenter training camp in California shortly afterwards where I spent a week with Johnny G and over a dozen other amazing people from around the world.

(If I don't stop myself now, this post will be waaaaay too long, so let's pop forward a dozen years...at another time I'll tell you more about those amazing days with Johnny G and my phenomenal peers.)

In the past 12 years, I have been inspired by some of the most amazing people, coaches, athletes and instructors that I've worked with or trained. Many of the other Master Instructors I worked with I looked up to as mentors. I have had the opportunity to inspire thousands of people at conferences to go beyond self-perceived limitations and to realize their potential as coaches. I have written several important continuing ed programs and articles for MDA, most which brought the outdoors indoors. I have traveled internationally. I have done trainings at tiny little clubs in the countryside with 10 bikes on up to very large facilities in metropolitan cities with 65 bikes. I've experienced facilities ranging from amazing personalized boutique clubs and studios in the suburbs, to high-tech gyms in corporate fitness or university facilities, to large major chain clubs.

I certainly haven't done it for the money (my husband even jokes that I practically pay for the privilege), but the personal rewards have been countless, endless. Spinning gets into your blood. I LOVE Spinning. I LOVE the mind-body aspect of Spinning. I LOVE the fitness and health it's brought me, and has allowed me to bring to others. I LOVE being a Master Instructor. I LOVE inspiring others. I LOVE the people I've met.

However, in the past several years, I've been approached with several opportunities in indoor cycling that I have had to turn down because of my loyalty to Spinning.

Concurrently, in the past several years I've been attending seminars, reading books and joining coaching programs on entrepreneurship and building a business with the intention of growing my bicycle tour business and potentially creating an online business for bicycle tours in Europe. During this time I was exposed to the wonders of social media such as blogging (hence, this and other blogs I started), Facebook, Twitter, forums, podcasting, and more. It's truly amazing the opportunities that are out there if you look, and if you aren't afraid to learn, explore and grow.

I learned about how to develop a niche market, rather than go for the BIG market. I learned about promotion and PR and internet marketing and eBooks. I even wrote my own eBook which has been very successful and well-received, and I have some big plans for additional ones. It's such an inexpensive learning tool, a great way to reach people with excellent information.

Long story short, I have a deep desire to do something for myself. I also have an MBA from way back when, and perhaps that's been stirring inside me to do something more for myself. It's not just about the money (but a greater income doing my passion will be nice). For me, it's also about self-actualization. It's TIME for me to move on. It's TIME that I at least try some of the things I've been learning about, and take advantage of some of the half-dozen or so opportunities that have been presented to me.

In order to do so, I had to become a "free agent". By taking off the partisan hat I can "reach across the aisle" so to speak and inspire and touch many other instructors as well.

Sooooo, you will not lose me! I just won't be attached to Mad Dogg Athletics and Spinning. But remember, you can take the girl out of Spinning, but you can't take Spinning out of the girl! It's firmly implanted in my heart, in my soul. I hope to leave doors open with Spinning for potential projects in the future, as they continue to grow and lead the industry as they always have, and always will. My plan is to complement the Spinning program.

I have three opportunities that I will be working on immediately (and three others in the next 4-8 months). One of them is so exciting I can't wait to tell you about it! Go here and listen to the podcast about ICI PRO, which will launch soon.

I will be changing the name of this blog soon. I will still be giving you great information, but I'll be spending more time over on the ICI site. You will discover when you listen to the podcast, that there will be a portion of the information that will be on a paid site, so you as an instructor can grow even more and really find that spark of inspiration. This too is a very inexpensive way to reach even more instructors.

I am also hoping to come out to your club to present Master Classes. Please contact me for more information on how I can do that.

Thank you everyone for your comments and emails, and mostly for your patience lately as I focus on my personal life and moving. I am very, very excited for the future, and I look forward to sharing even more with you!

Namasté!

Some personal news to share with you

For my regular readers of my blog, you know that I've been a bit pre-occupied lately. Maybe you've sensed that I've been trying very hard not to be anxious. Maybe you've wondered why I seem to be apologizing for not delivering promised posts, such as my Can Fit Pro sessions the past 3 weeks. (Hey, I take this blog seriously and I hate not doing what I say I'm going to do). There have been reasons! By sharing this information with you, you'll understand a little more about me and what we (my husband and I) have been enduring the past, oh, 6-8 months...

First, I now have very good news to share...

We have a contract for our house as of yesterday around noon. This is big. This is very BIG! Not only do they want to buy it, but they want it very soon (we'll close in only 2 week) and they will pay cash - no waiting for financing. You cannot even imagine the pressure that this takes off our shoulders!

My husband began building us a new home almost 2 years ago, a house that is a little too big for us, but we were both doing quite well in our businesses and we had big plans when we started this process. Then, as you are all aware, the economy tanked, and things didn't quite go as planned. My bike tour business had one cancelation after another beginning in February, and I had to cancel all my guided tours to Europe. My husband's general contracting business has no new projects (except for a minor remodel); he had to lay off all his employees, and he personally had to do the hands-on construction of most of the interior of our house, which was not his original intention.

(Our new house in Eagle, taken in late April. When the landscaping

is finished next week I'll share some more photos)

In the meantime the bank was getting uneasy, the construction was taking too long (we also had record snow levels this winter which also hampered progress), the market wasn't good for selling our current place. They started pressuring us, even warning and threatening us. They changed the rules on us on a weekly basis (did you know banks can do that? We didn't). No need to go into detail - you know the story, it's the same all over the country, even the world.

We were able to satisfy the bank temporarily, mostly by selling many other assets. Keep the wolves at bay, so to speak. But, we never lost hope. We never stopped believing.

We put our current home on the market 65 days ago; our realtor tells us that is excellent in this market - many will probably sit until next summer if they haven't sold by now. Never mind the fact that had we decided to sell last year or earlier, we would have been able to merely whisper that we might be thinking of selling, and we would have had a line out the door. Simply put, our home is the best unit in the best and most popular townhomes in Edwards, Colorado. I had quite a few people prior to a year ago who told me that should we decide to sell, to please let them know first because they wanted first dibs. But this year, those very people were in the same boat as just about everyone else in this economy. In fact, most people who came to view the house said they must first sell their current home in order to finance a new one.

So we are very, very relieved these people came along.

And, there's more good news! We already began moving to our new house in Eagle, 19 miles away. Monday was the big moving day, although we've left a bed and a few other items here at the old house. We're still sleeping here a few more days until final inspection of the new place (probably tomorrow). My office will be the last thing to move - so here I sit writing this post surrounded by stacks of papers, boxes, files...a veritable mess.

More good news is that after months and months of wondering IF and WHEN we would get a mortgage so we could get out from under our construction loan, we closed on that mortgage on Monday. Phew!

For many people, the past few months would have been oppressive stress. There was the very real possibility that the mortgage wouldn't happen. If that were the case, you can only imagine the outcome....banks don't take too lightly to you not being able to pay. For us, well, we did our best to think positively, do our affirmations, and visualize only good things. We weren't always good at this, we had our moments of fear and worry, and I think my husband suffered more than I did (bless his heart - that man needs a vacation soon)! I am sharing this with you because many of you know that I espouse the teachings of The Secret, and of empowering speakers, authors and coaches like Jack Canfield, John Assaraf and Wayne Dyer. They have all helped me through this year. [I even created a ride for WSSC 2008 called The Secret Ride, which morphed into this year's ride called How Big is Your Why}.

The happenings of this week reinforces my belief that it really does work! When you are committed to your desires and your goals, and as long as you are patient, you can create your own reality. As long as you believe deep in your heart that things will always work out the way they're supposed to, and in your best interest, you don't have to succumb to worry. As long as you take the lumps and obstacles as temporary, you know that the road will open up a few miles ahead. It may not always be what you thought you wanted, or exactly when you want it to happen...but things always work out. I knew that we would be OK, I knew that this house would sell, I knew that we could move in, and I KNOW that the best part of my life is ahead of me. And it includes a beautiful new house, a couple of thriving businesses, some awesome bicycle rides and Spinning classes, some great people who will enter my life, and some fabulous trips in the future!

Let me ask you this... Are you certain of your own fantastic future? If not, you only have to change one thing....your attitude.

Jeff and I are not totally out of the woods, and I have a lot more affirmations I'm working on, but I am actually quite excited for the future. Some of the things I'm working on will directly involve you, my readers. So stay tuned for a big announcement.

Tomorrow I teach my 6 am Spinning class right around the corner, about 600 yards from my house (well, my old house). Tomorrow is the last time I get to wake up at 5:35 a.m. and still take my time to get there. For next week's classes, I'll have my coffee ready to brew the night before, my clothes laid out, my water bottle filled, my breakfast planned and my alarm set for 5 a.m - maybe even two alarms just in case. I'll listen to my playlist on the 20 mile drive to the club - at high volume to help wake me up. But oh man, that half hour less of sleep will make a big difference to me!

But you know what? I'll adapt!

Don't forget to check back soon for a big announcement. I'll be posting more Can Fit Pro sessions (profiles, playlists, powerpoints) very, very soon over on the ICI website. I promise!

The JUMP controversy

In between my moving preparation, staging our current house for viewings and Open Houses, and a garage sale this morning (which wasn't very successful) I am trying to squeeze in finishing my promised profiles and playlists for Can Fit Pro. I've been a bit pre-occupied to say the least.

I do have one profile and playlist completed! It's for the session called Jump 'N Jazzier, which is a multitude of different ways to teach jumps, both on flat roads and on hills, with a focus on proper form. But I've had in the back of my mind for some time now to write an article on jumps, following the release of the ACE newsletter in June which decried jumps as being unsafe and intimidating. This statement came from a Schwinn Master Instructor, Julz Arney. Unfortunately, since Luciana Marcial-Vinson, a Master Instructor for Spinning, was also interviewed for the same article, but on other contraindicated movements, it appeared that Spinning was agreeing that they are indeed unsafe. Luciana had to quickly respond with another article stating the position of Mad Dogg Athletics & Spinning®. I've gone one step further and added my own $.02 to the controversy in an article over at the Indoor Cycle Instructor website.

I believe that Julz' comments about jumps being unsafe, too fast, impossible to master, hard on the knees, and intimidating are true! Yes, I said true...but ONLY when describing "Popcorn Jumps", which have long been on the contraindicated list for the Spinning® program. Popcorn jumps are impossible to do with good form or with control, and they impede a good pedal stroke. And yes, they are very intimidating if a student is watching from the outside looking in. If I was a potential student, and saw them being done in a class, I wouldn't want to go anywhere near that class! So if this is what a "jump" is being perceived as, then Julz' comments are absolutely true. Unfortunately, they are far, far too common in indoor cycling classes around the globe.

But can't that be said about any movement in an indoor cycling class? One that is done too quickly, out-of-control, with resistance that is too low and cadence that is too high? The bottom line is that all comes down to the instructor.

When done with proper form, proper cadence, proper resistance and with a speed that is in complete control by the rider, jumps are not only not unsafe, but fun and effective and they add variety to your class. Their cycling-specificity varies, depending on the method you employ. A cyclist in a Spinning class may decide to sit the jumping part out and just ride in the saddle, which is always an option. But they won't hurt you and they won't hurt your cycling or pedal stroke. When my class is full of cyclists, I rarely do them, or only do the cycling-specific power jumps (see my article for a description of those). But when there are many non-cycling students in my class, the added variety is very helpful for them.

So go ahead and jump. Jumps are GOOD! Jumps are FUN! But teach them correctly damnit! It's up to YOU, the instructor, to teach and to demonstrate proper form. So point the finger back at yourself and analyze your own form.

My article is lengthy and informative. You will find it over at the ICI Podcast. (I did that because I can reach a larger audience - I think a larger audience needs to learn this). While there, download the profile and playlist from my Can Fit Pro session called Jumps 'N Jazzier. I think you will really enjoy it and will find some new and exciting variations for teaching jumps and keeping them realistic.

By the way, our moving day is tomorrow. We are only moving 20 miles away, but it might as well be 2,000! So I won't be around much this next week or two. Please continue to spread the word about this blog and the ICI podcast! And if you know anyone who tends to jump too fast in class, please refer them to the article at ICI. It gives solid reasons why popcorn jumps are not advisable.

Can Fit Pro and the song of the weekend

Wow, my legs are still buzzing from Can Fit Pro this past weekend! I taught some hard sessions. Usually I have an easier session in the mix, or I am able to fake it a little bit more, but this time around, it didn't turn out that way. I had two on Friday, three on Saturday (all challenging) and two on Sunday. The final session was called Strategies for Strength, and I was too inspired to fake it! Too into the ride to go easy. Too engaged by the energy of the group to back off. And the music simply rocked...

This session ended at 3:00 and my plane left at 6:30 (international flight) so there was no time for a shower, just a quick wipe down and change out of bike clothes to travel clothes. Both Caroline Dawson (another Spinning MI) and I had to leave for the airport, and fortunately Claudia Lala, a Star 3 Spinning instructor from Argentina living in Toronto gave us a lift to the airport.

Today is my 2nd day of recovery. I was going to go hiking to the top of Vail Mountain, but I think that's too ambitious - it's better to give the legs a little more rest. Heck, getting up the stairs is challenging enough, much less a 7-mile hike straight up!

It will take me a few days to get caught up, but I do want to share my playlists and some other great information from the conference with you, so make sure to check back as I'll be posting them either here and/or over on the Indoor Cycle Instructor site.

But, in the meantime, I think the song of the weekend was a song I used in my last session. I had more people ask about it immediately after class, and had several emails and Facebook messages within a very short time (one within 30 minutes!) asking for the title and where to find it.

So, here it is: it's by Alcatraz and is called Give me Luv (That Kid Chris Tribute Mix). It's 10:28 long - an awesome, awesome climb (ya gotta like electronic music though). The emphasis during this song was that by changing your attitude about climbs, you can change your experience. Hill climbing for some outdoor cyclists is the bane of cycling. Some people H.A.T.E. to climb. It's scary, it's tough, it's challenging, sometimes it hurts, sometimes you fail, it's demoralizing if someone goes way faster than you, etc. Indoors we don't encounter that as much - I think it's because our students always know they have the option of altering the hill simply by turning that resistance knob. But you cannot do that outside!

So if you hate climbing, or you're scared it's going to give you big quads, you must change your attitude about it. Instead of thinking about the hill as an obstacle in your way, think of it as an opportunity. An opportunity to get stronger, to get more fit, to experience and succeed at a challenge, to do something you didn't think you could do. There are so many ways to turn your distaste for climbing into pure love of climbing, and it all starts with you and your mind.

This song is called Give Me Luv, so I asked my class to give me some climbing luv! I asked them to first love themselves, because if you don't, how can you possibly think you deserve to get to the top of that big climb? I also wanted them to love the mountain. "Give Me Luv!" I repeated it several times throughout the long song.

Where can you get this song? There are a ton of versions on emusic, but not this particular fantastic version. The other ones are OK, and if you are a member of eMusic go ahead and d/l a few, but to be honest, if I heard them first, I probably wouldn't be as excited about the song. This version (That Kid Chris Tribute Mix) is really phenomenal. I love the woman's voice in the background saying "Give me Luv" (it's different than on the other versions).

iTunes has it, Napster has it, and if you google it, I think you can find even cheaper versions.

But GET THIS SONG!

And give me some climbing luv!