Archive for the ‘Articles and News’ Category
Friday, September 9th, 2011
Coaches / Instructors – Go Hollywood Baby!
Take out the lights, put on some make-up and setup the cameras. You are about to be the star of your next class. Since joining Cycling Fusion, I’ve been thrust into the world of video and spend more time in front of a camera than I like. Between our digital classes, virtual rides, ads and hours filming for our on-demand workshops, I’m not sure how much more of me I can take. OK, I AM having fun, but I’m also learning a ton about my ability to present, teach and coach.
Click Here to read the rest of this article on ICI/Pro.

Posted in Articles and News, Blog, Coaching, Indoor Cycling, Teaching and Coaching | Comments Off
Wednesday, August 31st, 2011
Make it Real. Make it Last.
(A PEP TALK – because we all need some empowerment from time to time)
Although I thought I would be preaching to the choir on this topic, I believe we need to stay inspired as much as anyone. We are the ones using all of our energies to change the face of indoor cycling. We want to change the image of indoor cycling from a fad, not based on training science nor cycling, into a well-respected and fun way of obtaining real fitness – fitness that can be taken on the road (sorry, just had to throw in the ol’ Stage5 Cycling tagline).
Let’s gleam some insight from…well…cycling.
Click Here to read the rest of this article on ICI/Pro.

Posted in Articles and News, Blog, Indoor Cycling | Comments Off
Tuesday, August 23rd, 2011
“Virtually” Riding
So I decided to lead my first virtual ride this past week. In my true style, I didn’t just try it in one of my classes but at all 5 clubs. I like to just throw myself into things so I can learn and experience while the iron is hot. For those not familiar with a “virtual ride”, this is when the class rides to a video. In most cases the video is designed to simulate the road the riders are on to provide a more realistic “visualization” and experience. I’ve seen this attempted in the past but never with much success. I contributed the lack of success to a number of things:
Click Here to read the rest of this article on ICI/Pro.

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Friday, August 12th, 2011
You Da Coach: Are You In My Black Book?
We talk a lot about becoming more than just instructors in our indoor cycling classes. We want to be coaches. We are coaches! I’ve spent the last 20 years coaching riders and teams on the road and half that indoors. Anyone who has taken one of my classes knows that “coaching” is my approach to indoor cycling. I introduce each of my classes as “coached training sessions” so riders know what to expect, plus it gives me the self-proclaimed freedom to get into character (like they really have a choice).
Click Here to read the rest of this article on ICI/Pro.

Posted in Articles and News, Blog, Coaching, Indoor Cycling | Comments Off
Friday, August 5th, 2011
1-Legged Drills
We know it is safe to keep both feet attached to the pedals and simply focus on one leg at a time, but is it safe, and should we unclip one foot to perform pedal stroke drills in our indoor cycling classes?
To stay on point I’m not going to discuss if and why 1-legged drills are effective, but rather limitations or concerns that should be considered when attempting them in our indoor cycling classes.
We know it is safe to keep both feet attached to the pedals and simply focus on one leg at a time, but is it safe, and should we unclip one foot to perform pedal stroke drills in our indoor cycling classes? To stay on point I’m not going to discuss if and why 1-legged drills are effective, but rather limitations or concerns that should be considered when attempting them in our indoor cycling classes.”
Click Here to read the rest of this article on ICI/Pro.

Posted in Articles and News, Blog, Indoor Cycling, Training, Training Concepts | Comments Off
Friday, July 29th, 2011
Taking Care of YOU
I asked a few indoor cycling instructors how often they take time off from teaching and all I got was ………………….. Yup, dead stares and dead silence. What are you taking about? You know, like taking a week off from teaching – a little R&R? Once they understood the question (which I thought was clear the first time), the common response was – never.
Click Here to read the rest of this article on ICI/Pro.

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Friday, July 22nd, 2011
Identity Crisis – Who Are You Talking To?
In a single indoor cycling class we can have a combination of beginners, cycling enthusiasts, competitive athletes, fit and unfit. We have those who are just interested in some cardio fitness, some with a focus on weight loss and others desiring cycling-specific training. There are the young, the old and everyone in-between. So with all of these different interests, expectations and age groups, how do we determine who we are talking to when we lead our classes?
Click Here to read the rest of this article on ICI/Pro.

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Friday, July 15th, 2011
How to Start a Beginner Class at Your Club
Before we talk about how to get a beginner class started, the first question you need to answer is why? Not, why does my club need a beginner class, but why do YOU want to lead one (if this is your plan)? As an instructor starting a beginner class you need 3 main criteria: (1) The absolute desire to work with new riders, (2) the ability to teach appropriate classes for beginners and (3) excellent foundational knowledge of bike setup and form and technique.
Click Here to read the rest of this article on ICI/Pro.

Posted in Articles and News, Health Clubs, Training | Comments Off
Wednesday, July 6th, 2011
Give ‘em Some TDF
If you are one of those instructors who loves to bring the experience of riding outdoors to your indoor riders, now is the time to get them excited. Give them a taste of the Tour de France and introduce them to some of the fun we enjoy during this special time of year. Maybe we want to learn more about all of that tour lingo so we can share more with our classes. Here are some recommendations I have to wrap your mind and riders around one of the greatest sporting events of all time.
Click Here to read the rest of this article on ICI/Pro.

Posted in Articles and News, Blog, Indoor Cycling, Teaching and Coaching, Tour de France | Comments Off
Sunday, June 26th, 2011
Will Indoor Cycling Make My Legs Big?
“Will indoor cycling make my legs big?” I’ve been asked this question a number of times over the years. A few people told me their personal trainers told them that. Others just made the assumption based on the fact that we are constantly using our legs (not a bad assumption). The question was always asked as if people feared they would walk out of class with bulging quadriceps, calves and glutes.
Click Here to read the rest of this article on ICI/Pro.

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Thursday, October 21st, 2010
Stage5 Cycling Joins Forces with Cycling Fusion
On Thursday, October 21st, Tom Scotto (Stage5 Cycling) and Gene Nacey of Cycling Fusion signed papers to solidify a relationship that will be the catalyst for a new generation of cycling education and training, indoors and on the road.
A month earlier, Cycling Fusion, known for its cutting edge virtual riding and indoor power certification, purchased Heart Zones Cycling. Heart Zones Cycling is the training company created by world renowned educator and hall of fame triathlete, Sally Edwards. Now Cycling Fusion has acquired Stage5 Cycling to form what will be the most comprehensive indoor cycling, education and coaching company in existence.
Tom Scotto will take responsibility for 2 of Cycling Fusion’s 4 divisions. Tom will lead the education and certification division that will bring forth a complete training and certification system for indoor cycling instructors and riders alike. This will include virtual cycling and training, instructor workshops, continuing education, and a full suite of programs for health clubs and cycling studios.
Tom will also head the coaching and sports division that will keep the Stage5 Cycling name, offering a complete set of services for cyclists training on all levels. This includes personal and small group coaching, bike fitting, fitness testing and performance nutrition. In addition, Tom will act as the director sportif for Stage5 Cycling’s bike clubs and teams. Currently, 2 cycling clubs and teams are already preparing for the 2011 season in both Pittsburgh and Boston with additional cities planned in the upcoming months.
Amongst all of the activity involved in starting this new cycling revolution, everyone from Cycling Fusion, Heart Zones and Stage5 Cycling remain very excited about what we are building together and what this will mean to the indoor cycling and outdoor cycling communities alike.
What does this mean for you?
If you are a current Stage5 Cycling instructor or host city, you are certainly wondering how this will affect what you have been building with us. Rest assured, we will continue to honor your tremendous commitment to us as we bring you the very best in training and coaching. We will be putting together the specifics over the next few weeks as we prepare for our kick-off training event in Colorado this December. Without a doubt, more exciting news will continue to flow to you as it comes in.
Thank you for your belief in the standards and change Stage5 Cycling has begun. We look forward to having you with us as we complete our vision and mission.
Posted in Articles and News, Certification, Indoor Cycling, Recent Updates | Comments Off
Wednesday, September 1st, 2010
Highlights from our Team Night at the Ride Studio Cafe
Let start by saying that besides it being a cool place to hang as a cyclist, the Ride Studio Cafe in Lexington MA really did it up for us last night. They took care of the food and drinks and setup the large screen TV with some Giro and TDF footage. We spent the night mingling among Cervelo’s, Seven’s and some of the best cycling clothing and accessories in the industry.
It was great to see a good number of the team together after being scattered through most of the season due to different race schedules and life commitments.
This was our first year as a team and getting a late start at that. Kristen Gohr and I met during the cold month of January and after some coffee at a local Starbucks decided that she would be the team director and I would serve as coach and director sportif. Great! Now all we needed were teammates, clothing, sponsors, a website….
In a couple of months 25 people joined to form our team, we pulled together sponsors, designed and ordered clothing and put together a team schedule of clinics and events. So considering our jackrabbit start, everyone was absolutely floored to see the results in just 8 months:
- 9 Wins including 5 Pro Women Wins!
- 3 Records Set (Mt. Washington Tandem, Okemo and Mt. Washington Women 35-39)
- New England Women’s Road Race Champion
- Current BUMPS Series Leader
- 15 Podium Appearances
- 21 Top 10 Finishes
And there are still more races and opportunities to come in 2010.
In addition to racing, we did some great events and supported the community:
- Stage5 Members volunteered at this year’s Fitchburg Longjo Classic. It was impressive to see the willingness of the team supporting a national race and fellow riders for 4 days in some of the hottest weather we’ve experienced this year.
- We held 3 cycling clinics. One focused on performance testing, another on cycling fit and biomechanics and the third a day dedicated to climbing tactics and technique.
- This coming weekend, Stage5 Cycling team members will support the first Boston Soldier Ride to benefit the Wounded Warrior Project.
Next year we are planning much of the same. Our team clothing will be upgraded as we look for more sponsors. In addition to our clinics we are planning 2 training camps: one local Boston-area camp mid February and a spring training camp in Virginia around March/April. We are also planning a monthly indoor cycling training ride once per month at the Reading YMCA during the fall and winter months.
Many members were thanked for the numerous ways they helped and supported each other and everything we did. The team presented Kristen Gohr with flowers and a gift card so she could take her husband Greg out to dinner as a thank you for all the support he has been to her. Kristen whole-heartedly gave her time and great effort to build the team while managing her family and delivering on a full race schedule.
It was a great night and everyone was in agreement – “we need to do this more often”. It is at the top of the list for 2011.
Posted in Articles and News, Club - Team News | Comments Off
Thursday, August 26th, 2010
Kristen Gohr in Velonews – Mt Washington Hill Climb
Here is an except from the August 22, 2010 article in Velonews as they catch up with some of the riders after the finish of the Mt. Washington Uphill Bike Race.
“Second woman was Kristen Gohr, 39, of Reading, Mass. “I wanted to stay with Marti a little longer,” said Gohr, “but she’s a machine.” Gohr finished in 1:08:23, followed at a respectful distance by Selene Yeager, 41, of Emmaus, Pennsylvania, in 1:17:36.”
Read the full article
Posted in Articles and News, Club - Team News | Comments Off
Wednesday, August 25th, 2010
John and Kristen Noted at WMUR 9
Here is an article from WMUR 9 (New Hampshire) which mentions both John Baley and Kristen Gohr’s strong rides up the Mt. Washington Auto Road:
“Hollenbach, 29, eventually finished fourth (59:31), followed by Timothy Tapply, 35, of Sherborn, Mass. (59:57), and John Bayley, 41, of Watertown, Mass. (one hour 7 seconds). Bayley, a veteran of many Mt. Washington rides, shares with Kristen Gohr the record for the fastest tandem racing pair here – a 1:06:32 they rode in July.”
Here is the Full Article
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Monday, August 23rd, 2010
An Amazing Day for Stage5 on Mt Washington
Stage5 Cycling team members continue to demonstrate their climbing strength during the 38th Annual Mt. Washington Auto Road Bicycle Hillclimb. The results and the race reports are still pouring in. Out of the 600 riders who ascended the mountain, here are the results thus far:
| 6th |
1:00:07 |
John Bailey |
| 32nd |
1:08:23 |
Kristen Gohr |
| 68th |
1:13:18 |
Christopher Merrill |
In addition to taking 2nd overall for the women on Mt Washington, Kristen time also moved her to 1st place in the BUMPS (Bike Up the Mountain Points Series) women’s competition.
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Tuesday, August 10th, 2010
Kristen Gohr takes Tokeneke and the New England Road Race Championships
 Copyright © Bikereg.com The Tokeneke Classic Road Race started with the largest women’s filed to date of 63 starters. Also, Tokaneke is designated as the New England Road Racing Championships so the excitement was high. The race included 2 laps, each including a moderate climb followed by a screaming downhill which led into the 2 mile finishing climb.
Kristen prompted an attack on the first climb which split the field up into a small group of approximately 20. She attached again on the first climb of the second lap to break free of the group and solo to the finish winning by 2 minutes and 35 seconds.
In addition to her win, Kristen took her second New England Road Racing Championship title.
Posted in Articles and News, Club - Team News | Comments Off
Monday, August 9th, 2010
John Baley and Kristen Gohr Fly Up Mt. Equinox
 John Baley finishes 4th overall at Mt Equinox The Gear Up For Lyme Mt. Equinox Uphill Bike Climb is a challenging 5.4 mile bike race up the scenic Mt. Equinox Skyline Drive finishing at the top of Mt. Equinox in beautiful Manchester, VT. While the average overall grade of 12% is equivalent to that of Mt. Washington, the course includes one downhill section as well a .07 mile section with a 28% average grade!
 Kristen Gohr is the 2nd Woman at the Top! Despite the terror the climb instills in those that attempt to ascend, John Baley practically grew wings to win his age category 40-49 and finish an amazing 4th overall @ 39:29. Is should also be noted that the only riders to beat him were 11 years younger.
Kristen put in a stellar ride taking second place in her age category and the entire women’s field @ 45:32.
John Baley’s wife, Pamela Blalock, also took the challenge and completed the climb in 1:03:15. Another great day of racing for the Stage5 crew.
 Pamela Blalock tackles Mt. Equinox
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Tuesday, August 3rd, 2010
Kristen Gohr Wins the Tour of the Catskills
Kristen Gohr conquers more unusual circumstances during a challenging race weekend. She started the stage race with a great effort in the TT placing herself only 30 seconds off the leader. However, she will more readily remember the bear cub that wandered onto the road in front of her. Any speed or time she may have lost slowing before the bear was surely made up for as she accelerated away from the cub. Kristen maintained her time during the second stage finishing with the peloton.
As planned, Kristen attacked hard on the 21% grade climb near the end of the final stage. She caught and passed her rivals taking the KOM and then hammering a solo 8-mile effort to the finish winning both the stage and general classification.
Read Kristen’s Race Report
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Wednesday, July 14th, 2010
John Bayley and Kristen Gohr Break the Mt Washington Tandem Record by 6 Minutes
John and Kristen are at it again. This time on a tandem. In the air of some controversy, they joined forces on a tandem and crushed the Mt. Washington Hill Climb tandem record. In addition to breaking the record by 6 minutes, they also finished 11th overall.
To top it off, John and Kristen even led overall winner (and record holder) Tom Danielson up the mountain. Tom declared them both insane when they spoke at the top.
While Danielson just missed matching the record he set in his first ride up Mt. Washington, the team of John Bayley and Kristen Gohr smashed the existing record for tandem bicycles. Bayley, 41, originally from Dublin, Ireland, but now living in Watertown, Mass., and Gohr, 33, from Reading, Mass., shot forward with the leaders at the starting cannon – they actually led Danielson at one point — and rode an impressively strong and steady race, finishing in 1:06:32. That time was nearly six minutes faster than the old tandem record of 1:12:20, set by Dave Lamb and Freemont Matthew in 1997, and it was good enough to place them 11th among all finishers.
“That was the one thing that surprised me in the race,” said Danielson, smiling. “Those guys who passed me on the tandem!”
“We just thought we’d show Tom how it’s done, y’know?” Bayley quipped. “And actually, it put some pep in our step.”
Check out the full article at the Mount Washington Auto Road website
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Wednesday, June 30th, 2010
Getting Ready for the Fitchburg Longsjo Classic
Stage5 Cycling will be participating in the Fitchburg Longsjo Classic in two capacities this coming weekend. We will have riders in the Men’s 4, women’s 3/4 and Women’s Pro/1 fields, as well as, many of our riders volunteering at the event.
Come by and visit us on the course at our team tent! We will also have a team headquarters setup at the Fitchburg Marriott where riders and team members can shower, rest, store stuff and hang out. It should be a fun weekend.
It is always amazing how much logistical planning goes into an event like this. Besides pulling together parts, equipment, tools, food, transportation and housing needs, we are trying to time everything perfectly around the race schedule. Oh yeah, at the same time we are also trying to stay as calm and relaxed as possible.
Tom Scotto with by Stage5 Cycling’s director sportif for the weekend. If you need anything from race strategy to water bottles to misplaced race numbers, Tom is there to help. Many of our team will be on the course marshaling corners and assisting with race details. Don’t forget to say hi.
See you at Fitchburg ready for a fast, fun and exhilarating weekend.
Be Safe!
Posted in Articles and News, Club - Team News | Comments Off
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latest news / Articles ( More )
Wednesday, August 31st, 2011
Make it Real. Make it Last.
Tuesday, August 23rd, 2011
“Virtually” Riding
Friday, August 5th, 2011
1-Legged Drills
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