Tom Scotto and Georgia Janos (a reknowned fitness expert and regional manager at TSI) lead a presentation on Cutting Edge Programming – Designing Successful Small Group Training Programs at NEHRSA’s annual fall conference.

The interactive presentation was geared to owners and directors of New England health clubs with a desire to improve or implement small group programming. Here are some of the topics and questions we addressed:

• What is Small Group Training?
• Why Health Clubs should consider Small Group Training.
• Why is Small Group Training appealing to members?
• Getting Started.
• Building a Team.
• Fusing / Packaging Services
• Available “out of the box” Small Group Training
• Things to Consider before you start
• Promoting Your Programs
• The Small Group Training Toolbox

Please contact us for a PDF copy of the presentation. If you attended our presentation, please send us any feedback or additional ideas.

Monday, May 15, 2006
by Thomas Scotto

No. There are some aspects that they share in common such as riding to music and using the indoor cycling and Spin® bikes at your health club.However, Stage5 Cycling programs differ in that they are taught by certified cycling coaches, follow a different format, use cycling-specific training techniques and positions and limit each session to no more than 4-6 riders to allow for personal coaching.

All Programs are taught by Certified Cycling Coaches

It is important to Stage5 Cycling (and we assume to you) that we have the most knowledgeable and experienced instructors available. In fact, our goal is to provide you with a “coach” who can work with you over time. The program curriculum is designed around the needs of athletes who train and compete in the cycling discipline. This focus requires a coach with specific expertise to help their riders apply the skills, techniques and training concepts. All Stage5 Cycling coaches perform fitness assessments, track progress and maintain weekly training logs for each rider.

Program Formats

The Stage5 Cycling programs are presented in both 8 and 4 week sessions.Each weekly session is approximately 1 hour and simulates and actual outdoor workout.The sessions are progressive, following a periodization training plan to both teach athletes proper training methods and develop a high level of fitness.

Cycling-Specific Training Techniques and Positions

Each program teaches and focuses on the specific disciplines of cycling including, sprinting, climbing and time-trialing. Your coach will perform a custom bike fit and work on your form and position to ensure optimum performance, comfort and reduced risk of injury. A considerable focus is placed on developing proper pedaling technique and understanding the bio-mechanics and muscles used when cycling.

Personal Coaching

We limit each session to 4-6 riders to allow coaches to spend time with each athlete. Unlike an instructor who is teaching a large class of riders, Stage5 Cycling coaches focus on and monitor each rider’s current skill and fitness level and ensure they are making progress toward their personal goals.

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If you are serious about fitness and cycling, and value the guidance and motivation of a personal coach, Stage5 Cycling is for you.

Spin®, Spinning® and Spinner® are registered trademarks of Mad Dogg Athletics, Inc.

Sunday, January 21, 2007
by Thomas Scotto

No, but here are some guidelines that will help Spin® or indoor cycling classes become an important asset to your training .

This question has been asked a lot.  Mostly by cyclists and triathletes who are concerned that their hard earned fitness and technique will be destroyed by the unconventional movements and workouts in some Spin® classes.  This is a valid concern, and it doesn’t help that most cyclists will not step foot (or cleat) into an indoor cycling class.  That said, with a little knowledge, Spin® and indoor cycling classes can become a valuable part of your training program.

Stick to Cycling-Specific Movements

Indoor cycling classes have come a long way over the years but far too many of them are still not taught by cyclists and promote unconventional cycling movements.  Be aware of this as you enter the class and stick to your cycling form.  You don’t have to feel bad because you are doing something different than everyone else (or not doing what everyone else is doing).  Remember, you are just using proper form and technique and no one can fault you for that.  Just be polite and respectful.  Some Spin® and indoor cycling instructors are more experienced and secure than others.  Often times they will just ignore you, but inexperienced instructors may get distracted.  I usually just explain that I’m following a specific training plan and like the energy of their class.

Take Time to Get a Proper Bike Fit

Most indoor bikes do not have the same adjustments for seat height, fore-aft position and handlebars.  Some have fewer options and do not allow for micro-adjustments.  Take some time to figure out your proper positioning on the bike.  The upside is most indoor cycling studios are equipped with wall-to-wall mirrors so you can see if you are properly fit on the bike from multiple angles.  NOTE: Most indoor bikes are equipped with SPD pedals, but a few offer other options like inserts for Look capatible cleats.

Stay Hydrated!

This is great advice regardless of the cycling venue.  Pay particular attention to your hydration when riding indoors.  Indoor cycling studios are often very hot and humid.  I recommend a minimum of one 24 ounce bottle of water or electrolyte replacement every 45 minutes to an hour.  Be careful when using a drink that contains protein.  I’ve seen a number of riders get very sick trying to hydrate with thicker protein drinks due to the very humid temperatures.

Monitor Your Intensity

It can be difficult at times to determine your level of intensity in an indoor cycling class.  Besides the pump of the music and motivating instructors, room temperatures and the excitement of neighboring riders may cause you to work harder than planned.  I recommend bringing your heart rate monitor to class.  This is particularly important at the start of class as many instructors will provide little warm-up before launching into a gut-wrenching workout.

Stick to Your Plan

Some indoor cycling classes follow an predetermined workout schedule, but often times the instructor will just announce the plan as the class begins.  Stick to your training plan.  If you are building your base fitness at the beginning of the cycling season, be careful you don’t get sucked into high-intensity power sprints or other such craziness that may derail the rest of your training for the week or weekend.  Again, be respectful to the instructor and inform them before the class begins that you are focused on a specific training program and may not be able participate in all parts of the class.

In Conclusion

Have fun.  Indoor cycling is a perfect way to interrupt the monotony of endless hours on our indoor trainers.  It is also a great way to meet other riders.  Don’t be surprised if you find yourself inspiring others.  People look up to cyclists, particularly if they demonstrate good technique, knowledge and a tad of humility.