February 2005 - Spinning
February 2005 - Spinning
February 2005 - Spinning
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letter from the editor<br />
Now that the holidays are behind us, it’s time to<br />
focus on other important things, like day-to-day<br />
responsibilities that took a back seat to shopping,<br />
gathering and other festive commitments. If working<br />
out was one of the things that fell by the wayside<br />
during your holiday rush, take heart, it’s never too<br />
late to start again.<br />
Some of us see this time of year like a hump that’s<br />
meant to be climbed over and gotten through, day<br />
by day, until spring. Others see it as a time to look<br />
inward, take things slowly, conserve and slowly progress towards a larger<br />
goal. When it comes to training, you probably know who you are.<br />
In this month’s feature article, it’s fitting that Vail resident Jennifer<br />
Sage (Master Instructor, Colorado) explains the importance of speed<br />
(read: cadence) as it relates to the <strong>Spinning</strong> program. By paying<br />
attention to cadence and understanding how it can help or hinder<br />
progress, she explains how we can help our students achieve training<br />
goals with purpose.<br />
Similarly, Terri Arrends, (Master Instructor, Texas) and Fitness Director<br />
at Premier Athletic Club in Dallas offers her insider advice on how to<br />
hire and maintain a staff of professional <strong>Spinning</strong> Instructors that stay<br />
with the program and motivate students to do the same.<br />
With New Year’s resolutions still in sight, I’m sure we all agree that<br />
encouraging students to stick with it has never been more important.<br />
But if your classes—like many—have a tendency to charge ahead<br />
without taking time to rest and take care of themselves, then tear out<br />
this month’s Student Handout courtesy of IDEA on exercise do’s and<br />
don’ts when you’re not feeling up to snuff.<br />
It’s not a leap year this year—and that’s good, because it means you’re<br />
one day closer to spring. Warm weather is right around the corner.<br />
Enjoy the ride.<br />
Erika Bruhn<br />
Editor<br />
INSTRUCTOR NEWS<br />
VOL. 9 / ISSUE 1 ©<strong>2005</strong> MAD DOGG ATHLETICS, INC. FEBRUARY <strong>2005</strong><br />
feature<br />
<strong>Spinning</strong>®, Cycling<br />
and Cadence<br />
BY JENNIFER SAGE, (MASTER<br />
INSTRUCTOR, COLORADO)<br />
As the <strong>Spinning</strong> program gains<br />
popularity, instructors are continually<br />
challenged to coach students of varied<br />
abilities—cyclists, non-cyclists, people<br />
completely new to fitness and everyone<br />
in between.<br />
There is a curious difference between<br />
cyclists and non-cycling <strong>Spinning</strong><br />
students and their relationship to<br />
cadence (revolutions per minute, or<br />
RPM, of the pedal cranks). Cyclists<br />
(outdoors) almost always have a<br />
cadence that is too low. On the other<br />
hand, <strong>Spinning</strong> students who don’t ride<br />
outside (and even some who do) often<br />
ride at a cadence that is too high. Take a<br />
closer look at your classes: what is the<br />
average cadence? Chances are many of<br />
your students are flying at 100 – 120<br />
RPM or more. Is this helping them get<br />
and stay in shape? For the cyclists in<br />
your classes, is this improving their<br />
potential on their bikes? Probably not.<br />
During a recent <strong>Spinning</strong> Instructor<br />
Orientation, one of my students was<br />
pedaling at a very high cadence (over<br />
120 RPM). She was bouncing in the<br />
saddle, so I suggested she add<br />
resistance to slow down. After five or<br />
six turns, she finally added enough<br />
resistance to slow to 90 RPM. “There,<br />
that’s better.” I said. “Oh,” she replied.<br />
“You meant a hill!” When I responded<br />
that it wasn’t a hill—that it was actually<br />
a flat road, my student was surprised.<br />
Since she had always relied on the<br />
flywheel for momentum, she never<br />
learned to turn the pedals with<br />
resistance. Not surprisingly, after three<br />
years of taking regular <strong>Spinning</strong> classes,<br />
she hadn’t lost any weight or developed<br />
any strength or power in her legs to<br />
climb hills. She had been “ridden by<br />
the bike” instead of vice versa.<br />
(cont’d on p.3)<br />
Instructor News <strong>February</strong> <strong>2005</strong> www.spinning.com 1
club feature<br />
TRAINING OUTSTANDING SPINNING®<br />
BY TERRI ARRENDS, (MASTER INSTRUCTOR, TEXAS)<br />
INSTRUCTORS<br />
It’s no secret that training and maintaining your current<br />
<strong>Spinning</strong> Instructor staff requires an ongoing dedicated<br />
commitment of time and resources. But like the <strong>Spinning</strong><br />
program’s benefits, the positive results you’ll see are well<br />
worth the wait. Managers can easily make the <strong>Spinning</strong><br />
program the centerpiece of a strong fitness schedule by<br />
following a few simple steps.<br />
When hiring a new instructor for your already-established<br />
program, it is important that your facility create an<br />
opportunity for that new instructor to succeed. It can be a<br />
challenge to create an easy gateway for a new <strong>Spinning</strong><br />
Instructor to join the team once your facility has been<br />
operating a <strong>Spinning</strong> program for a few years. Whether<br />
the instructor has teaching experience or is fresh from<br />
Orientation, students are often not open to change—right<br />
or wrong, they simply do what they have always done.<br />
Before you turn a new hire loose in your <strong>Spinning</strong> studio,<br />
require that prospective instructors participate in the<br />
following:<br />
✦ AN INTERNSHIP PROGRAM<br />
Establish an internship program at your facility. Assign<br />
your future instructor to visit classes taught by<br />
established and competent instructors on your staff. Ask<br />
the instructor to turn in a written assessment describing<br />
three things they enjoyed most about the class. New hires<br />
should also feel free to suggest improvements.<br />
✦ CLASS VISITS/SHADOWING<br />
After visiting at least 5-7 assigned classes, set up a time<br />
for the new hire to team teach a few classes. Once the<br />
coordinator and the new instructor feel comfortable with<br />
your <strong>Spinning</strong> program, assign a regular time slot for the<br />
new employee. Make sure to send out a memo to your<br />
<strong>Spinning</strong> Instructor team, general manager, sales team<br />
and front desk staff welcoming your new addition to the<br />
<strong>Spinning</strong> team.<br />
By creating a comprehensive instructor training program<br />
at your facility, you’re creating a pool of qualified<br />
instructors who, across the board, offer invaluable handson<br />
experience to your members. When it is time for the<br />
new team member to step up to the plate, his or her face<br />
will already be familiar to the other instructors and<br />
members. Here are a few more tips to help keep your<br />
<strong>Spinning</strong> program fresh and alive:<br />
✦ EXPECT ONLY THE BEST EFFORTS FROM<br />
YOUR TEAM<br />
Remind your instructor team to always be prepared to<br />
challenge, motivate and inspire their students — every<br />
time they teach a class.<br />
✦ HOMEWORK<br />
Send the team home with homework by requiring<br />
instructors to turn in 2 new profiles every 60 days.<br />
✦ MUSIC RESOURCES<br />
Create a <strong>Spinning</strong> music resource library so music<br />
selections remain fresh.<br />
✦ SECRET SHOPPER PROGRAM<br />
Set up a secret shopper program by arranging for outside<br />
guests who are familiar with the <strong>Spinning</strong> program to<br />
shop your staff.<br />
✦ ANNUAL REVIEWS<br />
Prepare your team for one formal written evaluation a<br />
year.<br />
Creating a successful <strong>Spinning</strong> program requires constant<br />
nurturing, management and feedback. However, the effort<br />
you put forth to keep your program vibrant and healthy<br />
will reap huge returns in staff development, and most<br />
importantly, member satisfaction. For more valuable staff<br />
training ideas, please contact Terri Arends at<br />
tarends@premierathleticclub.com. For more information,<br />
call 800.847.SPIN (7746) or visit www.spinning.com.<br />
Terri is a Master Instructor for the <strong>Spinning</strong> program, an ACE<br />
and NASM certified Personal Trainer and holds a Bachelor of<br />
Science Degree in Physical Education. She is an Athletic<br />
Director for the Premier Athletic Club in Dallas.<br />
2 www.spinning.com <strong>February</strong> <strong>2005</strong> Instructor News
continued from page 1<br />
So why do <strong>Spinning</strong>® students seem to<br />
prefer riding at such high cadences?<br />
Well, that’s simple—it’s easier! While a<br />
cycling background isn’t a prerequisite<br />
to become a <strong>Spinning</strong> Instructor, it is<br />
helpful for instructors to ride a road<br />
bike a few times to better understand<br />
cycling cadence. For example, pedaling<br />
at a cadence of 120 RPM on the road is<br />
extremely difficult to maintain (unless<br />
you are a highly trained cyclist).<br />
Similarly, riding a mountain bike on a<br />
flat road in a granny gear (the easiest<br />
gear that allows you to pedal up a steep<br />
hill), will not only get you nowhere fast,<br />
you’ll bounce in the saddle the whole<br />
way there. Put simply, outdoors, cyclists<br />
need an appropriate gear to propel the<br />
bicycle forward. Applying the same<br />
philosophy indoors, riders need to<br />
apply appropriate resistance on a<br />
seated flat to elicit desired performance<br />
and training goals.<br />
Cyclists or not, it’s important that<br />
<strong>Spinning</strong> Instructors and students<br />
understand the difference between<br />
indoor and outdoor cycling mechanics.<br />
Outdoor cycling presents a host of<br />
various elements that don’t exist<br />
indoors, the most important being road<br />
and wind resistance. On a Spinner®,<br />
we simulate the road and wind with<br />
the resistance knob, but it is totally up<br />
to the student, through good coaching,<br />
to apply an appropriate amount of<br />
resistance to simulate the desired terrain.<br />
So what is appropriate? Studies<br />
have shown that a higher cadence is<br />
mechanically less stressful and leads<br />
to improved economy. In fact, elite<br />
cyclists often work on increasing their<br />
“preferred” cadence to somewhere<br />
in the mid to high 90’s (RPM). These<br />
parameters are echoed in the <strong>Spinning</strong><br />
Instructor Manual and are rooted in<br />
studies on the preferred cadence of elite<br />
cyclists, echoed by numerous articles<br />
and by cycling coaches worldwide.<br />
Studies have shown that the most<br />
efficient cadence on a flat road<br />
(outdoors) is between 80 and 100 RPM.<br />
Since there is both a motor learning<br />
and a physiological component to<br />
cadence, when riding indoors, cyclists<br />
should mimic the approximate cadence<br />
applied outdoors—or slightly higher—in<br />
order to train the neuromuscular<br />
component. Riding a Spinner bike at<br />
high cadences with little to no resistance<br />
does not train the neuromuscular<br />
system to respond more quickly.<br />
Studies also show that elite cyclists<br />
have a higher preferred cadence than<br />
recreational cyclists. In fact, many<br />
cycling coaches urge riders to increase<br />
their average cadence. Case in point:<br />
last summer’s Tour de France,<br />
highlighted by Lance Armstrong’s nowfamous<br />
high cadence (relative to the<br />
pro peleton) that garnered much<br />
interest among professionals and<br />
cyclists. According to Lance Armstrong’s<br />
coach Chris Carmichael, Lance returns<br />
every off-season to fine-tune his cadence.<br />
However, in this context, coaches are<br />
talking about making a progression<br />
from 80 to 85 RPM, or for more skilled<br />
cyclists, 90 to 95 RPM. On a bicycle, a<br />
higher cadence is difficult and takes<br />
many years of practice.<br />
One of the most appealing features<br />
of the Spinner and <strong>Spinning</strong> program<br />
is that they allow riders of all abilities<br />
to personalize each ride to achieve<br />
individual training goals in an<br />
energizing group fitness setting. By<br />
encouraging your students to stay<br />
within the cadence parameters of the<br />
terrain and apply appropriate resistance<br />
to the flywheel, your students will reap<br />
the full benefits of the program: leg<br />
strength, muscular endurance, speed,<br />
and over time, improved fitness. When<br />
they learn to turn the pedals themselves<br />
rather than let the flywheel do the work,<br />
they are more likely to achieve fitness<br />
and performance goals—including<br />
weight loss—they may not have<br />
achieved otherwise.<br />
About Jennifer Ralph Sage, CSCS, CPT<br />
Jennifer is a personal trainer and<br />
<strong>Spinning</strong> Master Instructor from Vail,<br />
Colorado. She has a degree in Exercise<br />
Science and is the owner of Reach Your<br />
Peak, personal training and fitness<br />
consulting. She runs the <strong>Spinning</strong><br />
program at the Aria Spa and Club in<br />
Vail, Colorado. Jennifer has written<br />
numerous articles on cycling and ski<br />
fitness. She is an avid cyclist and also<br />
organizes bicycle tours to Europe:<br />
www.vivatravels.com. Jennifer can be<br />
reached at jennifer@vivatravels.com.<br />
References:<br />
* <strong>Spinning</strong> Instructor Manual<br />
* Chris Carmichael, The Lance Armstrong<br />
Performance Program<br />
* Edmund Burke, High Tech Cycling<br />
* Edmund Burke, Serious Cycling<br />
* www.ultrafit.com: The training and<br />
coaching website of Joe Friel, as well as<br />
personal discussions with Joe Friel.<br />
* www.slowtwitch.com: Cycling and<br />
triathlete training website<br />
* www.d3multisport.com: Cycling training<br />
website<br />
* www.freewheel.com: Cycling club website<br />
with discussions on technique<br />
A REVIEW OF THE CADENCE<br />
PARAMETERS IN THE SPINNING<br />
INSTRUCTOR MANUAL:<br />
Flat Road: 80 – 110 RPM<br />
Hills: 60 – 80 RPM<br />
Recommended Cadence Drills to use<br />
in <strong>Spinning</strong> classes:<br />
These drills have two completely<br />
different objectives. One works on<br />
higher cadences while improving<br />
economy and pedaling technique in<br />
the saddle, and the other works on<br />
lower cadences and higher resistance<br />
while climbing. For best results, both<br />
drills should attempt to improve these<br />
skills while staying at an aerobic heart<br />
rate.<br />
1. Preferred Cadence and<br />
Leg Speed<br />
● Use a metronome to audibly<br />
demonstrate tempo. Hold the<br />
metronome to the microphone for 30<br />
seconds, then have students follow<br />
your cadence as you follow the<br />
metronome.<br />
● Ride a flat road for 4-5 minutes each<br />
at 80, 85, 90, 95 RPM and for 1-2<br />
minutes at 100 RPM. (100 RPM done<br />
properly indoors is very difficult to<br />
maintain).<br />
● The HR goal is to maintain an aerobic<br />
pace at 75 - 80% MHR. As the cadence<br />
increases, students may need to<br />
slightly lower the resistance to<br />
maintain their desired HR. Those who<br />
cannot maintain the cadence without<br />
bouncing in the saddle or whose HR<br />
climbs too high should remain at the<br />
last cadence and resistance they are<br />
able to maintain it without bouncing.<br />
This teaches them their limits and what<br />
they need to work on.<br />
2. Leg Strength and<br />
Muscular Endurance<br />
● Lance Armstrong only excels at his<br />
higher cadence because he has a<br />
strong base: a combination of leg<br />
strength and muscular endurance.<br />
He can spin a bigger gear at a higher<br />
cadence than most. To teach your<br />
students to improve their strength and<br />
muscular endurance, do 4-5 hill repeats<br />
of 3-5 minutes each at a cadence of 60<br />
RPM while selecting a resistance to<br />
simulate a fairly difficult hill. Maintain<br />
an aerobic HR of 80%.<br />
Instructor News <strong>February</strong> <strong>2005</strong> www.spinning.com 3
seen and heard<br />
NEW! <strong>2005</strong> SPIN®<br />
PROGRAM<br />
DID YOU KNOW?<br />
The <strong>Spinning</strong>® Program Instructor Network (SPIN) membership is<br />
FREE to you for one year following Orientation! After that, you<br />
need to renew to keep receiving valuable SPIN benefits you’ve<br />
come to expect.<br />
WHAT ARE THE BENEFITS?<br />
✪ 10-25% off SPIN partner products, including<br />
companies like SPRI®,Tune Belt®,AV Now,<br />
MixMeister, PowerHouse Pilates and YogaFit.<br />
✪ FREE subscription to <strong>Spinning</strong> InSite, offering customized<br />
online fitness and nutrition programs and much more.<br />
✪ FREE monthly issue of <strong>Spinning</strong> Instructor News<br />
✪ 15% off Continuing Education workshops<br />
✪ 15% off the World <strong>Spinning</strong> and Sports Conferences (WSSC)<br />
✪ 20% off Home Study courses<br />
✪ 20% off Online courses<br />
✪ 20% off <strong>Spinning</strong> apparel and accessories<br />
✪ 25% off Spinner® bikes<br />
✪ 20% off Polar® heart rate monitors<br />
✪ SPIN member monthly discount<br />
✪ FREE certification renewal<br />
✪ Liability insurance discounts<br />
Renew today and receive a complimentary SPIN kit filled with<br />
freebies worth over $50, including our new <strong>2005</strong> SPIN long sleeve<br />
member t-shirt, bandana, mousepad and new Special Edition<br />
Volume 11 CD, only available to SPIN members. Sign up today.<br />
Call 800.847.SPIN (7746) or visit www.spinning.com.<br />
<strong>Spinning</strong>® Program Welcome Kit<br />
Now that you’re an Official <strong>Spinning</strong>® Center, chances are you’re<br />
looking for ways to generate even more interest in your facility<br />
and program. Just one of the many exclusive benefits to new<br />
facilities is the <strong>Spinning</strong> Program Welcome Kit, featuring a<br />
comprehensive informational manual covering topics ranging<br />
from the history and philosophy of the <strong>Spinning</strong> program to<br />
marketing and event how-to guides, press release templates,<br />
artwork, instructor evaluation sheets and more.<br />
Each Welcome Kit includes:<br />
✱ One <strong>Spinning</strong> program binder<br />
✱ 4, 4-color (24x36) <strong>Spinning</strong> posters<br />
✱ Brochure holder<br />
✱ <strong>Spinning</strong> consumer brochures<br />
✱ 1 <strong>Spinning</strong> banner<br />
✱ 2 Official <strong>Spinning</strong> Center door decals<br />
To learn more, become a facility, or receive your kit, please call<br />
800.847.SPIN (7746). Limit one kit per location.<br />
:: welcome kit :: club posters<br />
:: banners<br />
SPIN®<br />
Members:<br />
check your expiration date<br />
above the mailing<br />
address on<br />
this newsletter!<br />
spin® doctor<br />
When we asked the <strong>Spinning</strong> Master Instructor Team to<br />
recommend their most recent music “finds”, the<br />
suggestions poured in. Here are a few highlights:<br />
Song<br />
Artist<br />
1. Unfinished Symphony Hybrid<br />
2. Fall to Pieces Velvet Revolver<br />
3. Time to Lounge Alkemix<br />
Recommended by Shannon Derby, (MI, Colorado)<br />
4. Liquid Sky James Asher<br />
5. Wavemaker Aqualite<br />
6. Unknown Elements DJ Liquid<br />
Recommended by Luciana Marcial-Vincion<br />
(MI, South Carolina): “These all have more aggressive<br />
themes - perfect for Strength, Interval or Race Day rides.”<br />
Recommended CDs<br />
1. Evolution One Various artists<br />
2. Paul Oakenfold, Great Wall (Volumes I & II)<br />
3. DJ Tiesto In Search of Sunrise (Volumes I & III)<br />
Recommended by Nicole St. Jacques, (MI, Texas): “These<br />
CDs are a rarity. The songs can be broken up to mix in<br />
with any other selections or used in the mix they are<br />
found in on the disc. When I have used the CDs straight,<br />
they have been excellent for interval and tempo rides.”<br />
NEW!<br />
AVAILABLE ONLY TO SPIN® MEMBERS!<br />
Set the pace and the mood of your next class—<br />
inspire them with our newest <strong>Spinning</strong><br />
compilation CD, Volume 11. Featuring<br />
hand-selected tracks and profiles<br />
created by <strong>Spinning</strong> Master Instructor<br />
Joshua Taylor, Volume 11’s artists<br />
include In Credo, Cyber Junkies, Chilly<br />
Marry, DJ Loving Loop, York and A.B.<br />
Chaos and many more. With twelve<br />
tracks and a variety of suggested profiles<br />
and ride suggestions, <strong>Spinning</strong> Volume 11 is<br />
uniquely designed for the <strong>Spinning</strong> program and<br />
<strong>Spinning</strong><br />
Volume<br />
11 CD<br />
Not<br />
a SPIN member?<br />
Sign up today and receive<br />
a free SPIN kit, filled with<br />
freebies worth over $50,<br />
including our NEW <strong>2005</strong> SPIN<br />
long sleeve member t-shirt,<br />
bandana, mousepad and NEW<br />
Special Edition Volume<br />
11 CD.<br />
is available exclusively to SPIN members. Order today by calling<br />
800.847.SPIN (7746) or shop online at www.spinning.com.<br />
4 www.spinning.com <strong>February</strong> <strong>2005</strong> Instructor News
student handout<br />
FEELING ILL? EXERCISE DO’S AND DON'TS<br />
You’re tired and achy.You must<br />
be getting a cold or maybe<br />
even the flu. Should you tell<br />
your trainer you need to work<br />
extra hard to build up your<br />
immunity, shift your workout to<br />
a lower intensity or skip<br />
exercise altogether until the<br />
bout passes? Most of us get hit<br />
with allergies, colds and other<br />
minor setbacks throughout the<br />
year, but few hard-and-fast<br />
rules exist regarding exercise<br />
and illness.The next time<br />
you're sick, refer to these do's<br />
and don'ts to help determine<br />
whether working out will help<br />
or hurt your condition.<br />
1. DO a check of your<br />
symptoms first. If you have above<br />
the neck signs, such as a runny<br />
nose, sneezing, or a sore throat,<br />
moderate exercise is generally safe<br />
as long as you do not have a fever.<br />
You can resume intense workouts<br />
as soon as symptoms disappear. If<br />
you have below the neck signs, such<br />
as extreme tiredness, muscle aches,<br />
vomiting, diarrhea, chills, swollen<br />
lymph glands, or a hacking cough,<br />
allow at least two weeks before<br />
returning to intense training.<br />
2. DON’T exercise with a<br />
fever. Fever (a body temperature<br />
above 98.6 degrees Fahrenheit)<br />
signifies you are doing battle with a<br />
virus. Exercising under these<br />
conditions increases risk of<br />
dehydration, heatstroke, and even<br />
heart failure.<br />
3. DO modify your exercise<br />
intensity. If you have cold or flu<br />
symptoms, you cannot power away<br />
your ailment through more intense<br />
workouts. In fact, you may make<br />
your illness worse.A simple sore<br />
throat, for example, could indicate<br />
an infection, and your immunity to<br />
fight it will be reduced if you<br />
continue vigorous exercise.<br />
Moderate exercise, however, is fine<br />
for mild cold symptoms as long<br />
your heart rate and body<br />
temperature do not increase<br />
excessively.William A. Primos Jr.,<br />
MD, and James R.Wappes in The<br />
Physician and Sports Medicine<br />
(January 1996) suggest working out<br />
at half speed for about 10 minutes.<br />
If you feel fine, you can increase<br />
your intensity. Stop exercising if you<br />
feel dizzy, nauseous or experience<br />
any other exacerbated symptoms.<br />
4. DON’T over train or<br />
stress out. Over training can lead<br />
to suppressed immune function and<br />
exposure to opportunistic<br />
infections, notes medial exercise<br />
specialist Michael Youssouf, MA. In<br />
addition, attempting new or harder<br />
activities can lead to failure. Such<br />
stress may influence your immune<br />
system. Choosing activities you<br />
enjoy and can do consistently may<br />
improve your exercise adherence<br />
and immune function.<br />
5. DO exercise to keep your<br />
immunity strong. Researchers<br />
have found a link between regular<br />
exercise and improved immune<br />
function response. Primos and<br />
Wappes note that during moderate<br />
exercise immune cells circulate<br />
more quickly through your body<br />
and are better at destroying viruses<br />
and bacteria.<br />
6. DON’T infect or<br />
become infected. Be alert to airquality<br />
conditions at your training<br />
facility. During cold and flu seasons,<br />
exercise during less-crowded hours<br />
to avoid catching or transmitting<br />
viruses. Consider outdoor activities<br />
if weather conditions permit.<br />
7. DOuse common sense. Ken<br />
Baldwin, president of Premier<br />
Fitness in Cambridge,<br />
Massachusetts, advises ill clients to<br />
stay home, rest, and drink plenty of<br />
fluids. It's difficult to exercise when<br />
you're coughing and sniffling.<br />
8. DON’T let a temporary<br />
illness stop you permanently. Focus<br />
on flexibility, stress management,<br />
and mind-body awareness during<br />
down times,Youssouf suggests.<br />
Moreover, plan how to resume your<br />
activity program as soon as you can<br />
rather than letting yourself drift into<br />
sedentary habits.<br />
9. DOreturn to exercise when<br />
you're ready. Making up for time<br />
missed in the gym can drain your<br />
immune system all over again.<br />
Exercise for two days at a lower<br />
intensity for each day you were sick,<br />
Primos and Wappes advise. Give<br />
your body time the time it needs<br />
to recover.<br />
10. DON’T hesitate to<br />
consult your doctor. Even if an<br />
illness is minor, check with your<br />
physician if you are seriously<br />
concerned.As always, better safe<br />
than sorry.<br />
Reprinted with permission from IDEA<br />
Health & Fitness Association. For<br />
more information, visit, www.idea.org<br />
or call 800.999.4332.<br />
For more information,<br />
visit www.spinning.com.<br />
<strong>Spinning</strong> student handouts are the intellectual property of Mad Dogg Athletics, Inc. They are provided to Johnny G <strong>Spinning</strong>®<br />
Instructors and authorized <strong>Spinning</strong> facilities with permission to photocopy and distribute to <strong>Spinning</strong> class participants.<br />
<br />
©2004 Mad Dogg Athletics, Inc. All rights reserved. SPIN®, <strong>Spinning</strong>®, Spinner® and the <strong>Spinning</strong> logo are registered trademarks of Mad Dogg Athletics, Inc.<br />
Instructor News <strong>February</strong> <strong>2005</strong> www.spinning.com 5
spinning® instructor news quiz<br />
✎<br />
<strong>Spinning</strong>®, Cycling and Cadence<br />
REVIEW THE MATERIAL ON PAGES 1 AND 3.YOU CAN EARN ONE STAR POINT WHEN YOU ANSWER 12 OUT OF 15<br />
QUESTIONS CORRECTLY.THEN SIMPLY MAIL OR FAX US THE ANSWER SHEET BELOW ALONG WITH A $20 PROCESSING<br />
FEE (JUST $17 FOR SPIN® MEMBERS). YOU CAN ALSO TAKE NEWSLETTER QUIZES ONLINE AT WWW.SPINNING.COM!<br />
BE SURE TO COMPLETELY FILL IN THE CIRCLE.<br />
TRUE FALSE<br />
1. Elite cyclists often have higher preferred cadences than recreational cyclists.<br />
2. In many programs, one of the biggest problems is that many <strong>Spinning</strong> students ride at cadences that are too low.<br />
3. Elite cyclists don’t need to work on their cadence and pedal stroke every year because they are already highly skilled.<br />
4. Riding at a high cadence with little to no resistance in a <strong>Spinning</strong> class will improve muscular endurance.<br />
5. Riding at a high cadence with little to no resistance in a <strong>Spinning</strong> class will improve leg speed and the neuromuscular component of fitness.<br />
6. Cyclists work on increasing their cadence outdoors to improve their economy.<br />
7. The mechanics of cycling is very different indoors and outdoors.<br />
8. Through good coaching, a <strong>Spinning</strong> Instructor can encourage students to ride at a resistance and a cadence that is appropriate for the<br />
desired terrain.<br />
9. Non-cyclists don’t need to pay attention to cadence parameters indoors, because they may never ride a bike outdoors and it doesn’t<br />
apply to them.<br />
10. In order to see performance increases, you need to choose the appropriate combination of cadence and resistance to elicit a desired<br />
intensity on a specified terrain.<br />
11. The cadence parameters in the <strong>Spinning</strong> Instructor Manual are just arbitrary.<br />
12. On a road or mountain bike outdoors, a higher cadence is easy to learn.<br />
13. Non-cycling <strong>Spinning</strong> students usually have higher cadences indoors than their cycling counterparts because they are often unfamiliar<br />
with the effect of road and wind-resistance while riding a bicycle.<br />
14. It is possible that once a student learns to turn the pedals on his/her own accord without relying on the flywheel to do the work,<br />
he/she might observe improvements he never attained before (such as improved performance or weight loss).<br />
15. When working on increasing cadence indoors, it is OK to continue at a high cadence even though you may be bouncing in the saddle,<br />
because it will improve leg speed.<br />
1.<br />
2.<br />
3.<br />
4.<br />
5.<br />
6.<br />
7.<br />
8.<br />
9.<br />
10.<br />
11.<br />
12.<br />
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14.<br />
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5.<br />
<strong>February</strong> <strong>2005</strong><br />
Last Name ________________________________________MI _____________First Name_______________________________<br />
Mailing Address ____________________________________________________________________________________________<br />
City _________________________________________________________<br />
State _____________________________________ Zip _______________ MAIL TO: MAD DOGG ATHLETICS, INC.<br />
Phone (______) ___ ___ ___ – ___ ___ ___ ___<br />
2111 NARCISUS COURT, VENICE, CA 90291<br />
FAX: 310.823.7408<br />
E-mail Address _____________________________<br />
<strong>Spinning</strong> Instructor number _______________ ❑ Is this a new address? (check here if yes)<br />
Payment information<br />
______ $17 SPIN® member ______ $20 Non-member<br />
______ Check or money order (U.S. $ only), payable to Mad Dogg Athletics, Inc.<br />
____ Visa ____ MC ____ AMEX ____ Discover<br />
Account Number __________________________________________________________________________________________<br />
Expiration Date _________________ Signature _________________________________________________________________<br />
In addition to STAR points, what other CECs do you need?<br />
ACE AFAA NASM ACSM other<br />
(CECs for other organizations may be available in future newsletters.)<br />
6 www.spinning.com <strong>February</strong> <strong>2005</strong> Instructor News
ORIENTATION<br />
Become a <strong>Spinning</strong>®<br />
Instructor! Call 800.847.7746<br />
to register today. ($275, plus<br />
$30 for course materials)<br />
ALABAMA<br />
<strong>February</strong> 12<br />
ARIZONA<br />
March 20<br />
Mobile<br />
Phoenix<br />
CALIFORNIA<br />
<strong>February</strong> 5 Irvine<br />
<strong>February</strong> 12 Simi Valley<br />
COLORADO<br />
March 20<br />
DC<br />
April 24<br />
FLORIDA<br />
<strong>February</strong> 12<br />
<strong>February</strong> 13<br />
April 2<br />
HAWAII<br />
<strong>February</strong> 19<br />
ILLINOIS<br />
<strong>February</strong> 12<br />
<strong>February</strong> 19<br />
LOUISIANA<br />
March 6<br />
MARYLAND<br />
March 19<br />
April 30<br />
Glendale<br />
Washington<br />
Tampa<br />
Boca Raton<br />
Orlando<br />
Honolulu<br />
Chicago<br />
Geneva<br />
Metairie<br />
Bel Air<br />
Lutherville<br />
MASSACHUSETTS<br />
<strong>February</strong> 19 Beverly<br />
<strong>February</strong> 27 Boston<br />
MICHIGAN<br />
<strong>February</strong> 19<br />
April 16<br />
MISSISSIPPI<br />
<strong>February</strong> 12<br />
Kalamazoo<br />
Kalamazoo<br />
Brandon<br />
NORTH CAROLINA<br />
April 9 Fayettville<br />
OHIO<br />
April 16<br />
Kent<br />
PENNSYLVANIA<br />
<strong>February</strong> 5 Philadelphia<br />
<strong>February</strong> 12 Lehman<br />
TENNESSEE<br />
<strong>February</strong> 19 Knoxville<br />
April 2 Johnson City<br />
TEXAS<br />
March 5<br />
April 30<br />
UTAH<br />
March 6<br />
April 2<br />
VIRGINIA<br />
<strong>February</strong> 19<br />
WISCONSIN<br />
March 6<br />
CANADA<br />
April 3<br />
April 23<br />
San Antonio<br />
San Antonio<br />
Ivins<br />
Murray<br />
Chesapeake<br />
Wauwatosa<br />
Toronto, ONT<br />
Ottawa, ONT<br />
CONTINUING ED<br />
Enhance your health and<br />
fitness knowledge and skills<br />
while you earn STAR points.<br />
All of our workshops also<br />
qualify for ACE and AFAA<br />
credits. Call 800.847.7746 or<br />
visit www.spinning.com to<br />
sign up today!<br />
$60 = 3 STAR Points =<br />
.2 ACE, 1.5 AFAA<br />
$109 = 6 STAR Points<br />
= .4 ACE, 3.5 AFAA<br />
ALABAMA<br />
<strong>February</strong> 13 Mobile<br />
Interval Energy Zone TM $60<br />
March 19 Denver<br />
<strong>Spinning</strong>® and Core Training<br />
$109<br />
April 3 Longmont<br />
Interval Energy Zone $60<br />
<strong>Spinning</strong>® and Yoga $109<br />
DC<br />
<strong>February</strong> 19 Washington<br />
Creative Coaching<br />
Strategies $109<br />
Spintensity: Periodization<br />
$109<br />
FLORIDA<br />
<strong>February</strong> 13 Tampa<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
<strong>February</strong> 27 Plant City<br />
Profile Designs and Heart<br />
Rate Games $109<br />
April 3 Orlando<br />
<strong>Spinning</strong>® and Yoga $109<br />
HAWAII<br />
<strong>February</strong> 20 Honolulu<br />
Profile Designs and Heart<br />
Rate Games $109<br />
Interval Energy Zone $60<br />
ILLINOIS<br />
<strong>February</strong> 20 Geneva<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
MARYLAND<br />
March 20 Bel Air<br />
<strong>Spinning</strong>® and Yoga $109<br />
April 9 Landover<br />
Visualization and <strong>Spinning</strong><br />
Language $109<br />
New!<br />
MASSACHUSETTS<br />
<strong>February</strong> 20 Beverly<br />
Strength, Hills & Power $60<br />
RPE: It’s More Than a<br />
Feeling $60<br />
Education<br />
New!<br />
MISSISSIPPI<br />
<strong>February</strong> 13 Brandon<br />
Strength, Hills & Power $60<br />
Aerobic Base Building $109<br />
March 19 Glendale<br />
<strong>Spinning</strong>® and Core Training <strong>February</strong> 20<br />
$109<br />
Desperes<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
NEW HAMPSHIRE<br />
March 12 Hampstead<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
<strong>Spinning</strong>® and Yoga $109<br />
NEW JERSEY<br />
<strong>February</strong> 13 Garwood<br />
Heart Rate Training $109<br />
<strong>February</strong> 19 Thorofare<br />
<strong>Spinning</strong>® and Yoga $109<br />
New!<br />
March 12 Newton<br />
SPIN® Flex $109<br />
Aerobic Base Building $109<br />
April 10 Cherry Hill<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
New!<br />
April 30 Cherry Hill<br />
SPIN® Flex $109<br />
Strength, Hills & Power $60<br />
NEW YORK<br />
<strong>February</strong> 19 New York<br />
<strong>Spinning</strong>® and Yoga $109<br />
<strong>February</strong> 20 New York<br />
<strong>Spinning</strong>® and Yoga $109<br />
<strong>February</strong> 27 Binghamton<br />
<strong>Spinning</strong>® and Yoga $109<br />
March 10 New York<br />
ECA Conference<br />
Euphoria II Ride - The Next<br />
Level Josh Taylor $120 ($99<br />
for SPIN® Members)<br />
March 13 New York<br />
Spintensity: Periodization<br />
$109<br />
MISSOURI<br />
ARIZONA<br />
<strong>February</strong> 19 Desperes <strong>February</strong> 13 Tucson<br />
March 20 New York<br />
March 12 Springfield RPE: It's More Than a<br />
Creative Coaching<br />
Feeling $60<br />
Strategies $109<br />
NEW JERSEY<br />
Visualization & <strong>Spinning</strong> March 19 Boston New!<br />
<strong>February</strong> 12 Garwood, NJ Language $109<br />
Creative Coaching<br />
April 10 New York<br />
April 9 Cherry Hill New!<br />
Strategies $109<br />
SPIN® Flex $109<br />
April 16 East Brunswick March 19 Phoenix<br />
Strength, Hills & Power $60<br />
Strength, Hills & Power $60 March 20 Boston New!<br />
NEW YORK<br />
Spintensity: Periodization April 10 Rochester<br />
<strong>February</strong> 12 White Plains CALIFORNIA<br />
$109<br />
Strength, Hills & Power $60<br />
<strong>February</strong> 19 New York April 2 Oakland New!<br />
New!<br />
<strong>February</strong> 26 Binghamton Strength Energy Zone $60 MICHIGAN<br />
April 15 Williamsville<br />
March 5 Whitestone New!<br />
<strong>February</strong> 20 Kalamazoo Strength, Hills & Power $90<br />
March 10 New York COLORADO<br />
Strength, Hills & Power $60<br />
New!<br />
March 12 New York <strong>February</strong> 13 Longmont New!<br />
April 16 Depew<br />
April 9 New York Strength, Hills & Power $60 April 17 Kalamazoo SPIN® Flex $60<br />
April 9 Rochester Heart Rate Training $109 SPIN® Flex $109<br />
<strong>Spinning</strong>® & Yoga $109<br />
April 17 Williamsville<br />
Call us today 800.847.7746 to schedule an education session at your facility.<br />
New!<br />
NORTH CAROLINA<br />
April 10 Fayetteville<br />
SPIN® Flex $109<br />
OHIO<br />
March 6 Middleburg Hts<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
April 17 Kent<br />
Visualization and <strong>Spinning</strong><br />
Language $109<br />
New!<br />
PENNSYLVANIA<br />
<strong>February</strong> 13 Lehman<br />
Strength, Hills & Power $60<br />
Spintensity: Periodization<br />
$109<br />
New!<br />
RHODE ISLAND<br />
April 2 Cumberland<br />
SPIN® Flex $109<br />
Strength, Hills & Power $60<br />
TENNESSEE<br />
<strong>February</strong> 20 Knoxville<br />
Profile Designs and Heart<br />
Rate Games $109<br />
New!<br />
TEXAS<br />
March 6 San Antonio<br />
SPIN® Flex $109<br />
UTAH<br />
March 5 Ivins<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
<strong>Spinning</strong>® and Yoga $109<br />
April 9 Murray<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
VERMONT<br />
<strong>February</strong> 19 Shelburne<br />
Spintensity: Periodization<br />
$109<br />
VIRGINIA<br />
<strong>February</strong> 20 Chesapeake<br />
<strong>Spinning</strong>® & Core Training<br />
$109<br />
WISCONSIN<br />
March 5 Wauwatosa<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
CANADA<br />
April 24<br />
<strong>Spinning</strong>® and Core<br />
Training $109<br />
Ottawa, ONT<br />
WSSC Miami ‘05<br />
May 13-15, <strong>2005</strong><br />
Miami Beach, FL<br />
Sign up by March 4<br />
for early bird pricing<br />
www.spinning.com<br />
Instructor News <strong>February</strong> <strong>2005</strong> www.spinning.com 7
monthly SPIN® member promo<br />
FOR A LIMITED TIME*, SIGN UP FOR OUR NEW SPINNING® & YOGA<br />
WORKSHOP AND GET A YOGA MAT FOR JUST $13.95 (REGULARLY $19.95)!<br />
NEW!—<strong>Spinning</strong>® & Yoga (4-hour workshop)<br />
6 STAR points .4 ACE 3.5 AFAA $109<br />
To find a workshop near you see page 7 or visit www.spinning.com for the latest updates.<br />
Adding Yoga SPIN® to your class schedule can give your program<br />
the update you’ve been looking for. In this workshop you’ll<br />
learn cycling specific asanas (yoga poses) that help elongate<br />
muscles, release tension, deepen the breath and improve<br />
posture. Plus, you’ll receive Yoga SPIN® class formats to<br />
integrate into your <strong>Spinning</strong> program class schedule.<br />
* Must register by April 1, <strong>2005</strong>. Yoga mat ships after<br />
<strong>Spinning</strong>® and Yoga workshop has been completed.<br />
Offer valid through March, 31, <strong>2005</strong><br />
CA residents add 8.25% sales tax.<br />
Yoga Mat<br />
Perfect for yoga and stretching.<br />
Twice the thickness of a standard mat.<br />
(1/4”H x 24”W x 68”L)<br />
Colors: navy, blue.<br />
MAD DOGG ATHLETICS, INC.<br />
2111 Narcisus Court<br />
Venice, CA 90291<br />
INSTRUCTOR NEWS<br />
FEBRUARY <strong>2005</strong><br />
PRSRT STD<br />
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Copyright <strong>2005</strong>, Mad Dogg<br />
Athletics, Inc. Reproduction<br />
of any part of this<br />
newsletter is forbidden<br />
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