In part 3 of this series, you’ll get the perceived exertion descriptions and creative cues to help your riders push themselves extra hard for up to 1 minute. But…these are not sprints! Sprints require their own set of cues because they rely on a completely different energy system. Stay tuned for part 4!
New instructors are often unsure how much they should be talking or what they should be saying in their classes. One of the litmus tests to discover if you are talking too much is to simply ask yourself, “Why am I talking?” The answer may surprise you. Caesar provides tips on examining the purpose of your cues and making sure your riders aren’t confused by what you say.
Part 2 of knowing whether your class is too hard or too easy means digging in deeper into what “hard” really means and how to convey it to your riders. I link to seven articles to help ensure you fully understand this level of effort. This includes 23 cues to empower your riders to give everything they have to reach the level of effort to actually realize the HIT benefits. Otherwise, they’re awash in mediocrity.
The Face of the Clock is the foundation of all pedal stroke drills and should be a part of every instructor’s coaching repertoire. The way you present this drill can mean the difference between confusion and lightbulb moments for your riders. We provide you with 12 cues that should become part of your stockpile for the rest of your coaching life.
One of my favorite visualizations for endurance rides for fifteen years now has been the image of a cheetah running in slow motion. I’d have my students close their eyes and watch the cheetah in their mind’s eye and then seek to be catlike in their own motion. Well…you won’t believe the stunning video that I discovered!
As promised, following the interviews with Tom Scotto and Dr. Haley Perlus on the physical and metal aspects of pushing into the realm of discomfort, here are some of Tom’s and my favorite cues for hard to very hard efforts that include an element of suffering. There is a disclaimer of course: you must have a good relationship with your students and these are not appropriate for everyone. But you can also modify them based on where you are with your coaching and where your students are with their fitness.
I had a strange dream about teaching Spinning. It was an instructor’s nightmare, kind of like Groundhog Day—I kept coming back to the same room, same people, same situation, but different things kept going wrong. It was exasperating! However, something very good came from this dream, and I woke at 5 am to write down the lesson I learned: the yin and yang of the pedal stroke.