Get ready to teach your first cycling class: 15 tips to be prepared

Hey guys! I got some exciting news to share with you today.

Ever since I got certified as a Spinning® instructor, I haven’t really been looking for a job. As it turned out, the job was looking for me 🙂 But let me start from the beginning.

I have been taking indoor cycling classes at our local YMCA for a couple of years now. Last winter we had a bunch of instructors leave their jobs and so a few class teaching slots became available. The problem was\is that I can’t teach at the available times as I have my 8-5 day job (boring, I know 🙂 ).

Anyway, ever since I got certified there was a lot of e-mails going back and forth with the YMCA, then there were no e-mails going anywhere, and then I got an invitation for the interview for this past Friday!

The interview went really well. It was 1 hour long and I really enjoyed our conversation with the Physical Director.

So, here’s the plan: I will teach my very first indoor cycling class this coming Monday, April 21 and if it goes well, I will have a regular class on Mondays (5:30 to 6:30 pm) May-October while my favorite instructor Jim is taking a break from teaching.

Also, I will be teaching some Saturday classes that run on a rotating schedule. If my audition goes well that is.

Not sure what is going to happen in October, but we shall see.

And this is where you start freaking out about teaching your first class 🙂

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I was fine until this Monday when it finally hit me that it is going to happen 🙂 All the questions I was asking myself just about made my head explode!

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When that happened, I went to the Team Spinning Facebook group to ask for last minute advice from seasoned Spinning® instructors on how to teach your first cycling class.

The support and feedback they gave me was just incredible! I got over 60 comments with word of encouragement and advice. People even posted suggested class profiles and one of the members is mailing me a CD with music from her own collection!

I was amazed at the support and warmth of everyone in the group. I am so fortunate to be a part of this family! If you are a Spinning®/Indoor cycling instructor, make sure to check it out – it is one amazing group of people!

Below are some tips for the first time teaching that I got from the Team Spinning.

15 tips

    1. Bring a back up CD in case you have iPhone/iPod issues. In fact, my instructor carries both a CD and a TAPE! Yes, he is that prepared 🙂
    2. Remember to introduce yourself, ask if you have any new riders in the class,  go over proper bike setup and safety making sure all the rider pop-pins are tight.  At the end of class thank the riders for attending your class.
    3. Discuss with your riders that it is NOT about the number of miles they go. Remember, anything above 110rpm is useless and dangerous!
    4. Remember the 4 P’s to Spinning. Population, Purpose, Plan, Progression. Know your audience. Profile accordingly and think about the intent of your ride.
    5. Keep an eye on your participants during class so it’s about them and not watching the stereo or your notes too much.
    6. Pace your verbiage because even though it’s their ride, not yours, and you’re not going anaerobic, it is very different to talk and teach when first starting out.
    7. Don’t be afraid to jot down some notes of what to say during certain planned segments of your profile. There’s nothing wrong with an instructor having notes.
    8. Try not to let lyrics of any chosen music over-ride what you are saying. Hence, it’s easier not to play that type of music so you’re not combating with it.
    9. However, do play what you like initially because they will feel your energy.

  1. Act confident. If you act it, you will feel it. They will sense that and respond to it providing positive energy back to you to go back to them! It creates a circling effect.
  2. Don’t talk too much! Don’t feel obligated to fill every moment of silence.
  3. Brining a spare water bottle for a rider who forgets is a good habit to get into.
  4. You might feel like people are giving you the stink eye; don’t take it personally.  Some people are very attached to their instructors and if you’re taking over a class, it might take some time for them to “warm up” to you.
  5. Practice.
  6. Relax. Be yourself. Smile. Bring your love for Spinning with you. If you have it, your participants will feel it.

I would like to THANK everyone on Team Spinning who contributed to the list of tips above. It helped me a lot just to put that list together. Even though all that was part of the instructor training and I know it, it is still helpful to summarize it and remind yourself of the important things you need to do as an instructor.

So. I am still working on the routine, music and cueing, and then my plan is to ride the class profile I come up with myself this weekend.

After all the support and encouragement I received on Monday from the Team Spinning group, I feel much better – more confident and relaxed.

I got this! We’ll have a fun and challenging ride. I know I am qualified enough to promise my participants that and keep that promise.

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I will be back with a recap next week. For now – wish me luck!

Do tell: What is your most memorable first experience? How do you overcome the nervousness of the “first time”?

Have a great Hump/Pump Day, guys!

Lena

You might want to read this post, too: 5 Things I don’t Teach My Indoor Cycling/Spinning® Class Without.

New instructor? Check out my resource page for new instructors.

Looking for ideas for your next class? Check out my Playlists and Class Profiles.

Five on Friday: Cycling, Photography, Reads and More

Hey-hey! Happy Friday!

I think that rhymes 🙂 Nope, I didn’t do it on purpose this time!

Anyway, are you guys happy it’s Friday? I am! It’s been a long-long week. Even though hubby has been traveling and kids are gone, too I feel like every day I was hopping from one thing to another with the last thing being hopping into bed. So glad the weekend is coming!

But it is still Friday morning and on Friday I share my 5 recent favorites with you. Here we go 🙂

{ONE} Reads

I’ve ordered a couple more books from Amazon in the past week and just got them in the mail yesterday.

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Every Woman’s Guide to Cycling: Everything You Need to Know, From Buying Your First Bike to Winning Your First Race

I’m especially interested in the “buying your first bike” of this one as you know from this post.

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The Complete Idiot’s Guide to Cycling – I have no idea why I bought this one… Probably because you’re supposed to own an idiot’s guide to everything you like 🙂 You know, just in case.

And also to get ready for this:

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I can’t wait to start reading all this goodness 🙂 I’ve recently realized that I don’t read enough. Not nearly as much as I used to. Read as in books, where you actually turn the pages 🙂 We’re so overwhelmed by the internet, social media and the constant flow of information that we forgot how to sit down, tune out and just read a book. So, my goal from now on is to read at least one book a month! And you guys get to hold be accountable 🙂

Here’s what my promise to myself looks like for the next 10 months (at most):

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{TWO} Indoor Cycling Association Summit

I found this event through…oh gosh, let me restore the chain of events in my memory here 🙂 I was first introduced to the Indoor Cycling Association by my Spinning® MI Meg McNeely who shared this article by Jennifer Sage  (the Association founder) on her FB page.

After I read the article, which I think is great and a must-read for all the cycling instructors out there, I subscribed to the ICA newsletter and that was how I learnt about the summit.

Karma works wonders 🙂

Anyway, this is an online summit and it runs April 3 through 16 with 2 sessions a day, and it is FREE!

24 sessions led by the top professional instructors, cyclists and scientists. FREE. OF. CHARGE.

Even if I don’t get ECE’s for that – uuuhm, yes, please!

I am just loving the sessions so much! Despite the lack of time and the fact that the sessions are only available for 12 hours each day, I work hard to find time to listen to them, because staying current with your education is key for being an awesome instructor. And I really want to be one!

If you are interested, you can still join this wonderful event for FREE right here.

You can also get an all access pass and have all the sessions + bonuses + handouts available for you anytime for 6 months after the summit.

{THREE} Shutter Starz Tabletop Complete Photo Studio Kit w/2 Light Tents & 8 Backgrounds

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Well, I am just about to take my food photography to the next level, friends 🙂 I think this is a good investment, which just so happens to be a lot of fun to play with, too 🙂

Here’s what’s in the kit:

  • 2 professional photo tents 32″ and 13″
  • (8) Colored Internal Sheets for background modeling (White, Red, Blue, and Black)
  • (2) High output 30 Watt 5500K lights
  • Includes a tripod adjustable from 13.5″ with extension up to 40″
  • 100% pure white nylon velour fabric and stainless steel spring frame.

It is a food blogger’s dream – hands down!

{FOUR} Magnetic Purse Hooks

I don’t know if you ever heard of such a thing or not, but I got one as a Christmas present from one of my friends in Russia and I am loving it! I have pretty much no room for my purse at work. I tried gluing a purse hook onto the side of my desk but it doesn’t take long for those to break (yep, I am a crazy heavy bag lady alright). Getting the glued part off takes quite a while though.

So. Anyway. I gave up on those hooks and shortly after that I got my magnetic hook for Christmas. Here’s what mine looks like:

Check out these other awesome creations! So neat!

This one is my favorite :):

I think they should have had the text facing the other direction though – for the bar tender to see 🙂

{FIVE} #FFAprilAbs Challenge by FitFluential

I am loving this challenge! Even though it is not easy to remember and find time to plank (I know, I know), I am doing it and haven’t missed a day so far.

I’m up to 1:45 as of today 🙂 Working my way back to my previous record of over 5 minute plank 🙂

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Your turn: what are the things you’re loving lately?

Have a great weekend, guys, and stay fit!

Lena

A Hectic Week Recap – Eats and Exercises

Hey guys! Happy Hump Pump Day! 🙂

I’ve had a very hectic couple of weeks as you probably noticed by the lack of my “What’s on my plate” Wednesday and Motivation Monday posts this and last week… Well, guess what? I am making it all up to you today by combining the two 🙂

Not much was going on on the exercise front last week – between the sharp right shoulder/arm pain and busy schedule I managed to squeeze in just a few workouts/classes last week.

{MONDAY} Cycling and Chicken

Cycling class with Jim on Monday

Cycling class with Jim on Monday

I don’t like Mondays most of the time. I am excited about Monday being a new beginning and all, but by the end of the day I am beat. It is usually the busiest day of the week for me – at work, exercising after work, etc. etc.. What do I make for dinner when I am busy? That’s right – crockpot anything 🙂

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Last Monday it was chicken! I used to put it in the crockpot in the morning, set on Low and turn it off when I get home at 5 PM. It made the chicken a little overcooked to my liking…So what I’ve been doing lately is I would come home for lunch, and throw the chicken into the crock pot (Low) for 4-5 hours. That’s plenty of time to cook it and it comes out just perfectly juicy.

Hubby made wok veggies on Monday night – and we got a perfect dinner right there!

{TUESDAY} No Exercise and Lamb

Took a rest day on Tuesday night.

Foodie’s highlight of the day was lamb for dinner – grilled to perfection by my husband.

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and this fruit and veggie platter I had at work for my snack throughout the afternoon:

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{WEDNESDAY} Yoga and Pork Chops

I did make it to yoga on Wednesday but didn’t take any pictures so you’ll just have to trust me on that one 🙂

And then I got home and made rosemary pork chops and a salad for my tired husband.

Mmmmmm....

Mmmmmm….

{THURSDAY} Rest Day and Orange Salsa

Yeah, that was the day my shoulder and arm started acting up. It was that kind of muscle paralyzing pain that makes it hard to lift even a cup of coffee.

That did not prevent me from making an awesome orange salsa to go with tilapia and rice for dinner on Thursday evening, though 🙂

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{FRIDAY} Another rest day and Beet Root Salad

On Friday my shoulder/arm was hurting so much it would wake me up at night. So…another rest day for the Lena 🙁

The food highlights of the day included the beet root salad I made for lunch on Sunday during my meal prep.

Canned beet roots, lettuce, feta, roasted pepitas and purple onions

Canned beet roots, lettuce, feta, roasted pepitas and purple onions

{SATURDAY} Yoga and Big Family Breakfast

By Saturday I felt good enough to go get some gentle stretching done in a yoga class.

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Yoga was followed by a breakfast fest made by my husband!

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I also had a super-delicious lunch – leftover pasta with scallops from eating out the night before:

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YUM!!!

{SUNDAY} Food Prep

Well, that decision to go to yoga the day before was a little pre-mature. My shoulder and arm were not ready for any Sunday workout.

They were good for Sunday meal prep, so I went wild 🙂 I actually started on Saturday with this:

Apple-Cinnamon infused water, sweet potatoes and quinoa

Apple-Cinnamon infused water, sweet potatoes and quinoa

and then continued on Sunday by making lunches and snacks for the week days:

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No working out on Sunday either 🙁 Some nice kitchen time though 🙂 🙂 🙂

And that was my week of eating and non-exercising at a glance 🙂

Do share: How did you do last week? Anything fun? Anything delicious cooking?

Take care, friends, and stay fit!

Lena

#MNBChallenge, Week 3 Recap – Believe

Hey, guys! Happy Saturday!

How is your weekend going? I hope you are getting a lot of active rest and relaxation!

I am here today to tell you about last week’s happenings of the Move, Nourish, Believe Challenge. If you missed the previous recaps, you can find them here and here.

The past week was about the spiritual aspect of the challenge, which I struggled with the most, and which I think was the most important part of the challenge just because of that.

It is easy to comply with challenges like “eat this, eat that”, or “workout this/that way” for me…Unfortunately, it is not so easy to stop and think, and believe….

I’ve been struggling in the past couple of weeks with my overall motivation (or rather the lack thereof)…I hardly exercised at all and noticed that I started cutting myself a little slack here and there with my food choices. That is not good. Week 3 of the challenge made me stop, think and reconsider. And smell the roses. And realize that whatever is going on with my motivation is ok, and I need to go through this and bounce back. And I am bouncing back 🙂

So, here’s what happened during Week 3 of the MNB Challenge.

{MONDAY} Spoil Yourself!

Now that is an awesome start to any week, isn’t it? I did spoil myself with an at-home manicure.

here's all my gear!

here’s all my gear!

and the final result of spoiling myself

and the final result of spoiling myself

{TUESDAY} 5 Mindful Minutes

On Tuesday we were supposed to meditate for at least 5 minutes.

I am generally not a good meditation person. That is something I am struggling with in yoga – relaxation and meditation. ‘Cos, you know….I’m far better at buzzing around at the speed of light and it is hard for me to stop. Not that I can’t, I just enjoy my own rhythm.

Anyway, challenge is to challenge yourself, so I did.

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My peaceful place underneath the family pictures in the living room 🙂

{WEDNESDAY} Be Happy.

On Wednesday we needed to share our happy place picture. That one took me a while to choose from – I have so many happy places (luckily)! after a thorough selection process this picture was dug out of the cyberspace.

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This was take quite a long time ago, and it is of me sitting on top of a cliff in a nature park just outside the city of Krasnoyarsk, Russia, overlooking the beautiful Yenisei River.

That picture made me remember that I am the happiest when I can be alone with nature. Just for a few minutes, to get out of the everyday routine and just sit there looking at the water off of top of a cliff. Perfect!

{THURSDAY} Thankful Thursday.

On Thursday we needed to think and show what we were thankful for.

I am a very lucky woman. I have a wonderful family and friends, I have a good life, everybody I love is in good health and happy. I have a ton of things to be thankful for.

However, none of that would be possible for me if it wasn’t for my mom and dad. They were my answer to the Thankful Thursday challenge – if it wasn’t for them, I wouldn’t have been where I am right now.

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{FRIDAY} #1

On Friday, we had to give a shout out to our number one supporter and motivator.

You all know this guy very well 🙂

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Best “Yes!” I ever said was to him. He’s always been my number one fan, my number one supporter and partner in crime, my best friend and the love of my life!

And that is how we believed this past week!

I can’t believe this challenge is over… It was so much fun to be part of it! Thank you Fit Approach and Lorna Jane for the wonderful 3 weeks of moving, nourishing and believing!

MNB Challenge, Week 2 Recap – Nourish

Hey guys! It’s the weekend! YEY!

We are totally and completely snowed in this week!

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I needed a training plan to shovel all that! My back and arms are still sore…

Anyway, back to the business –  today I am going to tell you about Week 2 of the Move. Nourish. Believe Challenge that I am taking part in.

You can find the first week’s recap here if you missed it last Friday.

So, the second week was all about nourishing your body.

{MONDAY} Go Meatless

This week’s Monday was announced to be Meatless Monday by the challenge hosts Fit Approach and Lorna Jane Active.

The name speaks for itself – we had to go meatless.

Meatless Monday

I had oatmeal with honey and frozen raspberries for breakfast, pasta salad for lunch and Thai food (salmon, fried rice with veggies and tofu, and rice noodles) for dinner as it was Simon’s birthday and we went out to eat.

{TUESDAY} Bring your lunch to work

Tuesday was Bring Your Lunch to Work day. That one was easy for me – even though I didn’t get my usual massive food prep done last weekend (as I spent most of it in my Spinning Instructor Training), I still managed to prep salads for a couple of week day lunches and also took some leftover fried rice with veggies and tofu to work with me from the night before.

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{WEDNESDAY} Write it down!

On Wednesday the challenge was to journal our food and show what we ate (another easy one for me since I do it every day with MyFitnessPal).

Breakfast

Lunch

Dinner

{THURSDAY} Thirsty Thursday

On Thursday the challenge was to make a healthy smoothie. Another easy one for me! I usually make a smoothie every morning and take it to work with me to have as a morning snack as I have breakfast pretty early and usually get hungry by 10:30 am.

Carrot Cake Smoothie

So, the Thursday smoothie was:

1 carrot cake popsicle

1 frozen banana

2 tbsp. Activia Greek yogurt (vanilla)

1/2 cup almond milk

1 tsp agave nectar

1 tsp sliced almonds (to garnish)

3-4 frozen raspberries (to garnish)

1/4 tsp chia seeds (to garnish)

{FRIDAY} Go raw!

Now, that was a heard one for me… even though I love salads, fruit, veggies and smoothies.

I did some prep.work the day before:

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So all I had to do on Friday was stick to the plan! That made it a lot easier for sure.

Breakfast smoothie: spinach, kale, celery, avocado, frozen banana, almond milk

Breakfast smoothie: spinach, kale, celery, avocado, frozen banana, almond milk

Lunch was an all-veggie salad with spinach, avocado, cucumber, bell pepper, red onions, corn and pepitas.

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Dinner unfortunately was not raw…hubby took me out to eat for Valentine’s day, so my plan did not work 🙁

Now – on to Week 3 of the challenge – the Believe part! Stay tuned for the recap next weekend.

Question: have you ever tried raw eating? What did you think of that?

Stay fit, friends!

Lena

Five on Friday: MNB Challenge, Week 1 Recap – Move

Hey guys!

Happy Friday!

As you probably noticed from the social media, I am participating in the Move, Nourish, Believe Challenge hosted by Fit Approach and Lorna Jane Activewear.

In this post I am going to tell you what the 5 days of the challenge were all about this past week in the format of Five on Friday! (hey, I’ve been on fire with this lately, haven’t I?) 🙂

{MONDAY} Sweat-it-Out!

On Monday the challenge participants had to show their favorite way to sweat. Well, that was a no brainer for me – Spinning of course!

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and, of course, I had to sweat in my favorite way that night:

Monday night spinning class with MJ

Monday night spinning class with MJ

{TUESDAY} Change it up!

On Tuesday, we were supposed to try a new way to sweat – select a workout from the challenge website and show the post-sweat selfie. I chose two workouts from the website: the 10 minute core challenge and Work it out with this Wednesday workout – with dumbbells.

It was fun! I normally don’t workout at home (too many distractions), but the weather was crappy so it was nice for a change. I really liked it! I should do it more often, and now I have just the resource for great quick workouts at home. A lot of them don’t require any equipment at all!

And here comes the selfie 🙂

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{WEDNESDAY} Let’s get planking!

The goal was to plank for at least five minutes – either in one setting or splitting up.

On Wednesday we were snowed in and I worked from home – so I had time to get into my planking! Got it done in two sets – 2.50 minutes each. Whew!

Lets Plank

{THURSDAY} Buddy up!

Thursday was a “workout with a Friend” day! I buddied up with my husband for an awesome lifting session!

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{FRIDAY} Fave Friday!

This day is about sharing our Five Fitness Favorites. So here we go!

Five Fitness Favorites

You all know of course, that mine are – spinning, yoga, lifting, planking (Oh look at that 5 min plank! It is my Personal Record so far of continuous planking on straight arms) and Polar FT40!

This challenge has been so much fun! I am meeting a lot of new and interesting people and sharing a ton of fun with them!

Next week is the “Nourish” part of the challenge – all about good food! Stay tuned, guys 🙂

Now, your turn! What are your Five on Friday or just things you’re loving lately? Link it up below or just tell me in comments to this post.

Have a great weekend!

Lena