I’ve been an Indoor cycling instructor for over ten years, during this time I’ve learned quite a few things about teaching group fitness. I have had success and a few failures, all of which have helped me to become a better, more confident instructor.
As an instructor it’s important to choose music you love that gets you “pumped.” The more I “feel” the music, the more it comes out in my voice, energy and instruction- and the more it gets everyone else energized and excited. With that being said its equally important to know your audience, what gets me pumped might not work for my class so its important to meet them on common ground. Read on for some of my insights into teaching and one of my classes favorite playlists.
One thing I am known for as an Indoor cycling instructor is my music selection, which is huge because I put a lot of time and effort into creating my playlists. Personally I prefer to have a wide range of genres- 60s 70s and 80’s rock and pop, Motown, to current top 40 alternative rock. Steering clear of Top 40, most rap, and electronic. Why? Because I know my audience and my location. I teach at a local community center not a trendy spin studio full of 20 somethings, with that being said below is one of my most popular playlists.
This particular ride focuses on climbing more than anything else, I often have a ride that focuses more on climbing or speed, or a combination of both. There are few built-in recovery periods throughout the ride. The “climbs” vary in resistance – I let the tempo and energy of the music guide me.
- Warmup – 8 minutes
- Hill #1 — 3:30 in the saddle, 3-4 above flat gear
- Flat #1 — 3:30 in the saddle at flat gear 95-110 RPMS (revolutions per minute)
- Hill #2 — 5:30, start at 3 above flat add resistance every 30 seconds
- Flat #2 — 3:00 at flat gear alternating between sitting and standing every 30 seconds
- Hill #3 — 8:30, 3 above flat adding resistance every 30 seconds
- Flat #3 — same as Flat #1 add resistance every 30 minute
- Hill #4 — 12:30, alternating between sitting and standing climbing
- Flat #4 — 3:30, Flat gear 20 seconds all-out effort, 20 seconds easy effort, repeat for duration of song
- Cool down and stretch — 8 minutes
How important is music to you when you work out? What are some of your favorite cardio jams?