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Best of 2012 Mix (60 minutes)

snowmanbike

Gyms get busy in January with new exercisers, so each January and February I try to take a bit of extra time to encourage everyone to ride their own ride.  I focus more on modifications that will make the class easier (because, let’s face it – the regulars know exactly how to get what they came for).  I coach longer recovery breaks, urging riders to take as long as they need until they feel ready to work again.  I check in more.

This simple ride manages to cram 16 of the top 25 songs of 2012 into one playlist.  The profile repeats: climb/surge, jump, sprint, tempo – three sets.  I’ve thrown an extra seated climb in about two-thirds of the way through because I find them really good for catching your breath while continuing to work.  Speaking of work, are you ready to ride?

Gangnam Style – PSY (3:39): Warm up.

Mighty Love (Instrumental) – Eric Prydz and Andreas Postl (5:41):  Keep the warm up going until 1:08, then move into the first combo drill for surging and climbing out of the saddle. 1:08 – 1:55 surge; 1:55 – 3:40 climb; 3:40 – 4:55 surge; 4:55 – 5:20 climb; 5:20 – 5:41 recover.

Die Young – Ke$ha ( 3:33): Four count jumps.

Don’t Wake Me Up – Chris Brown (3:42):  Three sprint intervals 23/30/23 at 1:07 – 1:30, 2:22 – 2:52, and 3:07 – 3:30.  I read today that Rihanna and Chris Brown are an item again.  She said he’s changed.  Hope so.

The Veldt (Radio Edit) – Deadmau5 (2:50):  Choose a tension and cadence you can maintain for three minutes, close your eyes, and just move.

Breakn’ a Sweat (Zedd Remix) – Skillrex and The Doors (5:31):  Recover for 30 seconds, then we head into another combo surge/climb: 30 – 1:00 surge; 1:00 – 1:58 climb; 1:58 – 2:58 surge; 2:58 – 4:10 climb; 4:10 – 4:55 surge; 4:55 – 5:30 recover.

Pound the Alarm – Nicki Minaj (3:26):  More four count jumps!  Make sure to download the clean version for this one.

Never Close Our Eyes – Adam Lambert (4:08):  We’re halfway through the class, time to check in with your riders.  Are they up for an extra challenge today?  This song offers three sprint intervals, one at each chorus.  I coach riders to stand as the music builds, then move into explosive sprints.  For an added challenge, coach jumps for the verses.  (Riders who are feeling quite challenged enough already, thank you, can skip the jumps and tackle the sprints seated.)

Bodywork (feat. Tegan and Sara) – Morgan Page (3:59):  Another tempo drill, this one a minute longer than the first.  But can you maintain the same tension and cadence as you did for the first tempo drill?

Babel – Mumford & Sons (3:28):  A seated climb.  Catch your breath while you work.

Rumour Has It – Bump n Grind (6:02):  The third surge/climb drill of the day.  One minute each, three sets.

Call Me Maybe – Carly Rae Jepsen (3:13): Jumps.  8 counts for the verses and 4 for the choruses.

50 Ways to Say Goodbye – Train (4:08):  There are three glorious sprints here: 30/42/60 seconds at 0:45 – 1:12, 1:56 – 2:38, 2:58 – 3:55.

Home – Phillip Phillips (3:30):  The third tempo drill of the day and the last work we’ll do.  Remember the tension and cadence you used for the last two?  Those times, you kept something in reserve because there was more work to do.  This time, you don’t have to worry about that – you can give everything you have left.  Let’s go.

Some Nights – Fun. (4:37):  Cool down.

Hall of Fame (feat. will.i.am) – The Script (3:23):  Some extra cool down and goodbye music.

Cynthia and Gordon Dec 2012I absolutely love hearing from readers who are going to be in town and want to join me for a ride.  I was lucky enough in January to be joined by reader Gordon (who teaches cycling elsewhere in Nova Scotia) and his daughter Sarah.  Sarah took this pic of Gordon and I after class. (why can’t I get my act together and take the pic BEFORE I’m all sweaty?) 

I’d forgotten to charge my iPhone that day and it was down to 7% battery life.  I killed the display when class began and crossed my fingers that the battery would last for an hour, because I was pretty sure nobody wanted to hear my rendition of Some Nights for the cool down.  Lucky for them, the battery died with only about 30 seconds left in the cool down and Sarah was gracious enough to take the pic with her phone.  Thanks to Gordon and Sarah – it was a pleasure.



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Spinning Music’s Top 25 Cycling Tunes of 2012!

Top 25 Spinning TunesWhat a year 2012 was!  This little blog collected some 860,000 views in 2012, pushing it past 2,000,000 mark since its inception in May 2008.  Readers from 184 countries dropped by for music ideas and advice – that’s more than 90% of the countries in the world.  Crikey, I’ve only visited 18 of them – I’d better get going.

Props to Dana, BAR, Wilma Perez, Brenda T and Steve at Stevespinlist for being the most active commenters of 2012 – thanks to each of you for your many contributions.

I’d also like to send a huge shout out to the sites that sent the most traffic over: Spinning Mixes, The Sufferfest, Facebook, Pinterest and Chrispins.  Everyone knows Facebook and Pinterest, but if you haven’t checked out Spinning Mixes, The Sufferfest and Chrispins, you’re missing out. 

J.R. Atwood’s Spinning Mixes was the inspiration for this blog and even though he’s not actively updating it anymore, it’s still got some fine alt-rock rides that stand the test of time.  Singapore cyclist David McQuillan’s Sufferfest is the place to go if you want to add video and coaching to your training rides.  His videos have garnered rave reviews from CyclingNews.com, VeloNews, Triathlete, and Cycling Weekly, AND he offers a money-back guarantee.  Chrispins is the WordPress blog of a New York cycling instructor and contributor over ICI/Pro.  Chris is an incredibly prolific blogger (I am in awe!) and offers tons of great music suggestions through Spotify – it’d take you days to check out all of them.  (You can find her ‘Best of 2012’ playlist here.)

Speaking of ‘Best of Lists,” each new year brings a slew of ‘best of’ lists and this year is no exception.  Rolling Stone magazine offered their eclectic take on the best 50 songs of 2012 here; Billboard magazine weighed in with their top 20 here, and The Huffington Post here.  Shape Magazine’s 50 best workout songs of 2012 are here , and Toronto radio station Z103.5’s top 103 songs of 2012 are here – the latter two are definitely the lists that are most sympatico with my own musical tastes.  (By the way, what’s up with all of the ‘best of’ lists that require hugely annoying clicks – and waits – to view each song on the list?  Do the folks at these sites think I’ll be more likely to click on the ads if they do this?  Just gimme the list.)

This blog isn’t immune to the ‘best of’ bug either.  Each year since 2008, I’ve called out what I think are the top 25 cycling tunes of the year.  So, without further ado, here is my take on the 25 very best indoor cycling songs of 2012:

1.  50 Ways to Say Goodbye – Train.  I liked Drops of Jupiter, but you can’t cycle to it.  This tune, though, became my favourite of the year for it’s heart-pumping, quad-pushing chorus.  How can you not dig deep and find just a little more energy when you hear this one?  Love, love, love it.

2.  Call Me Maybe  – Carly Rae Jepsen.  Unquestionably the song of summer 2012.  I use the original as a warm up or for jumps; the Manhattan Clique Remix is perfect for climbing and it’s peppy pop perfection distracts from the fact that it’s one hell of a six minute hill.

3.  Somebody I Used to Know (Tiesto Remix) – Gotye.  Inexplicably absent from the ‘best of’ lists I looked at (but nominated for two Grammys!) this breakout hit has more than 366,000,000 views on Youtube and reached #1 in the USA, UK, Australia, Canada along with 22 other countries, and was a top 10 hit in 30 more.  I love it as a climb, in or out of the saddle.

4.  Some Nights – Fun.  Perfect cool down energy.  For a version that will support a climb, check out DJ Space’C’s workout remix, but it’s the original version that makes me stop and listen.  (This one is Chrispin’s #1 song of 2012.)

5.  Don’t Wake Me Up – Chris Brown.  Pure sprint interval bliss.

6.  Die Young – Ke$ha.  Climbing, jumping, whatever you do to this song, you’ll be humming it on the way out of the gym.

7.  Gangnam Style – PSY.  It collected 1.1 BILLION Youtube views and you can cycle to it.   What more can I say?

8.  Babel – Mumford & Sons – A glorious seated climb, this song debuted at #1 in the UK and on the US Billboard Chart.  Celtic music is enormously popular in Nova Scotia.

9.  Breakn’ a Sweat (Zedd Remix) – Skillrex and The Doors.  I use this one as a warmup or a combo surge/climb.  Bonus points for the title.

10.  Rumor Has It – Bump n Grind.  Some readers are going to want to pelt me with eggs for skipping over Adele for an unknown cover band, but dammit, Adele is hard to cycle to and this extended cover is true to the original and rocks.  (Surely that IS Adele on vocals?)  Plus, Adele’s CD 21 doesn’t qualify for the Top 25 list because it wasn’t released in 2012.

11.  Pound the Alarm – Nicki Minaj.  Had to buy this one twice, ’cause the explicit version is, well, explicit.  Works for jumps or climbing.

12.  I Cry – Flo Rida.  No doubt about it, Flo Rida records catchy tunes and has a real knack for sampling.  Rolling hills, anyone?

13.  Mighty Love (Instrumental) – Eric Prydz.  A perfect climb/surge combo song.

14.  Locked Out of Heaven – Bruno Mars.  It’s The Police!  No, Bruno Mars!  Two juicy sprints in this one.

15.  Amnesia (Radio Edit) – Ian Carey and Rosetta.  This is the other male/female accusatory duet of the year (the other one being Gotye’s Somebody That I Used to Know.)  Amnesia reminds me a little of Timbaland’s The Way I Are, but I like Amnesia better.  You can use it as a straight climb or throw in some sprints.

16.  Hall of Fame (feat. will.i.am) – The Script.  If I could only cool down to two songs this year, I’d be happy with Some Nights and Hall of Fame.

17.  Never Close Our Eyes – Adam Lambert.  I think my favourite part of this song is the build right before the chorus.  I always coach the riders to slow and wait…wait….wait and then explode into the sprint.

18.  Don’t Stop the Party – Pitbull.  Who has more fun than Pitbull?  Jumps!

19.  Blow Me (One Last Kiss) – P!nk.  My favourite part of this sprinting tune is that I coach the sprints as 30/30/60 but secretly, they are 33/33/1:07 so I extract an extra 13 seconds of work from my riders.  I generally confess and get some wry laughs when the song ends.

20.  Good Time – Owl City and Carly Rae Jepsen.  Perfect warmup energy.

21.  The Veldt – Deadmau5.  Whether you go with the radio edit at 2:50 or the “8 minute edit” that clocks in at 8:39 or an even longer edit at 11:32, this song is perfect for warming up, zoning out with a long tempo drill, or even a combo climb/surge.  Feel like throwing in a few jumps?  Those work, too.  One of the most flexible songs of the year, I’m still thinking of things to do with it.

22.  Sweet Nothing (feat. Florence Welch) – Calvin Harris.  One of my go-to zone out songs for the year, it’s so easy to close your eyes with this one and just ride.

23.  Body Work (feat. Tegan and Sarah) – Morgan Page.  A great climbing or tempo tune from this Grammy-nominated American DJ.  Bonus points that the lyrics talk about “my pulse working overtime…”  I heard a fast remix on a local radio station and I’ve been scouring iTunes to find it – so far to no avail.  Anyone know it?

24.  Home – Phillip Phillips.  I’ve used this song for cool downs but I think it would work just as well for a tempo run.

25.  Kiss You Inside Out – Hedley.  These Canadian alt-rockers have mastered the urgent power ballad.  I use this versatile tune for climbing, jumps, warming up, single-leg training….

A few more songs that came close, but didn’t quite make the cut… Don’t You Worry Child by Swedish House Mafia, The House that Heaven Built by the Japandroids, Turn It Up by Kardinal Offishall, Carry On by Fun, Red and We Are Never Ever Getting Back Together by Taylor Swift, Whistle by Flo Rida, Part of Me by Katy Perry, Let Me Love You by Ne-Yo, Karma by Kristina Maria, The World is Ours by Eleven Past One, the recent remake of the classic Cyndi Lauper tune True Colors by Artists Against.

There are a few other great songs that didn’t qualify because they were released in December 2011 but didn’t hit my radar until 2012: Wild Ones by Flo Rida, Titanium by David Guetta, and Everybody Talks by Neon Trees.

So, what do you think?  Did I get it right?  Any unworthy choices?  Any egregious omissions?

I was reading the free local Metro News today and came across journalist Jessica Napier’s description of indoor cycling classes:  She says they’re “kind of like burning calories in a night club except you’re pedalling instead of grinding and that water you’re chugging down doesn’t have any vodka in it.”  I never thought of cycling classes this way, but I will admit that when I do get to a nightclub (which is about once a year these days) I become an excited geek because I know all the songs.  So maybe the parallel with clubbing isn’t off-base after all.



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And We Have a Winner….

time-after-time-rebirth-novaspaceCongratulations to LINDSAY who won the 2,000,000 views contest with her entry of Time after Time by NovaSpace!  Lindsay won the jersey of her choice from the official Spinning website (up to a value of $100 US.)

I’ve sent her a note and her prize will be on its way as soon as she sends me the particulars (item, size, colour) at spinningmusicblog@gmail.com.

Thanks to everyone who took the time to post their all-time favourite cycling song.  I’m going to compile all the entries from this contest and the 1,000,000 views contest on a new page in the blog – think of it as one-stop shopping for the very best cycling music.

My gym’s winter schedule starts tomorrow and I’ve got three weekly classes (Tuesdays and Thursdays at 9:15 a.m.; Wednesday nights at 5:30 p.m.  Doesn’t sound like a lot but I work full-time and have a toddler at home, so time for me is at a premium.)  I can’t imagine a better way to spend it than on the bike.  Happy cycling everyone!  And if you’re ever near Halifax, Nova Scotia, I’d love to meet you.  Come on out for a ride.



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Interview with Schwinn Master Trainer Chris Roche

chrisrocheB&WChris Roche is a fitness professional with more than fifteen years of experience.  He belongs to an elite group of fewer than 60 Schwinn Master Trainers worldwide and is certified by CanFitPro, the American Council on Exercise, and the American Academy of Health, Fitness and Rehabilitation Professionals (among others).  He is also a Master Trainer for Tabata Bootcamp.  (You can find a more detailed bio here.)  Chris and I sat down to chat on December 10 via Skype.

My questions for Chris are reproduced in bold.  Where the question comes from a reader, I’ve indicated his or her name.  Where no name is listed, the question is mine.  Chris’s answers are listed below each question.  I took notes as we talked but I didn’t record the interview, so I’ve paraphrased and condensed his answers rather than offering direct quotes.  Any direct quotes I do use are enclosed in quotation marks.

What are the secrets for taking on a class and growing it to maximum capacity?  How do you fill the last few bikes?

Chris:  I think the key is to develop a rapport with the class.  Greet them at the door.  Learn everyone’s names.  Circulate off the bike.  Refill water bottles.  Talk to everyone.  If I think someone will be okay with it, sometimes I’ll check in mid-class: “How are you doing, Barb?”

Stay in touch.  I create a contact list and ask riders to give me their e-mail addresses to receive updates.  I also use Twitter and Facebook.  I explain the next month’s ride in advance (usually at the end of the previous month).  Typically I focus on the training intensity, so people can choose whether to come out based on how it fits into their training.

“I allow for personal feedback by having them email me suggestions of comments (like, don’t like., want more of) and especially about music suggestions.  If I email ‘Lisa’ and tell her I put her favourite song in my play list and even found an incredible REMIX of it,  AND I’m using it for a hard hill climb,I know two things.  ONE: she is showing up to class and TWO:  She will kick butt on that hill!  :-) (and she will tell people I did that for her!)”

I encourage people to bring a friend to class.  I also encourage people doing weights to come on in for the warmup, or just the initial part of the class.  Often, they’ll stay for the whole thing.

From Ann:  How do I ensure my class is challenging for athletes but still welcoming for beginners?  I end up saying, “push yourself!  a little faster! a little harder!  but if you need to stop, that’s okay!”

Give riders complete permission to have fun – it’s their ride, they’re the boss.  If people like you, they’ll come back.

I also make a point of introducing beginners to a regular in my class.

Every instructor wants to see people lined up out the door for their classes.  What are the common attributes of the instructors who generate this kind of following?

Chris:  First, these are people who’ve been working at their craft for years.  They’re involved.  They know their riders and make them feel confident.  Always create an environment for success.  It shouldn’t be intimidating.

Arrive early and help with set up.  Plan your classes well in advance – not as you’re walking from your car to the studio.  [Cynthia: None of my readers do this, right?]  Arrive with a fully planned class and playlist in hand.

My motto is: “focus on the fun, the fitness will follow.”

I pick up regular riders with some frequency.  I’ll see them every week for a long time, but after 6-12 months they’ll drift away and I’ll only see them occasionally.  Is this just the way of things or is there something I can do to keep them?

Chris:  There is attrition over time.  Keep saying hi when you see them, check in with them from time to time via Twitter or Facebook.  Just stay in touch in a friendly way.

My classes are made up of about 50% regular riders and 50% drop ins, so I almost always offer an interval ride.  Is there a way to incorporate some elements of periodized training into my classes?

Chris:  I plan my classes monthly.  Every class I do that month is the same profile with the same music.  My regulars know what to expect and can alter their training accordingly.  I offer choices to drop in riders: “Can you work harder?”  If not, that’s okay.  [Cynthia: See Ann?  You’re not the only one!]  I start in January with an endurance class to build a strong base.  February moves into higher-intensity training and in March, I use an interval class.  Using the same class for a month allows riders to focus on their progress.

I don’t find that people ask for more variety.  Other exercise and nutrition programs don’t change weekly.

From Marianne: How do you motivate riders to push each other forward?

Chris:  Have riders high five the person to their right and left to encourage each other.

Another thing I do is put the riders into teams of three and ask them to choose a team leader.  First interval: everyone works hard.  Second interval:  The two teammates cheer on the leader, who goes breathless.  I’ll choose a winner from among all the team leaders.  Later in the class both teammates will get a chance to go breathless while the leader cheers them on and I’ll ask each team leader to choose a winner.  [Cynthia: can’t wait to try this one!]

From Kate:  What are some encouraging things I can say to motivate my class to give their best performance?  From Ann:  Do you have any advice for coaching a heterogeneous group of riders (high school to mid-80s)?  They don’t use heart rate monitors.

Chris:  I try to motivate people individually.  I describe intensity via confidence: “if you know you can complete two minutes easily, add more resistance until you’re not confident you can complete.”  I will say, “How do you know if you don’t try?  Find out by doing it!”

People will work harder if they know an interval is short.  I always tell them how long an interval will be.

Sometimes I’ll hold up a hand and ask everyone to do the same.  “I say, “NOW ..DON’T PUT IT BACK ON THE HANDLE BARS….PUT IT ON YOUR RESISTANCE DIAL,” and say, “I can’t make you turn it, but if you can – try.”

I use a game where I split the class into five groups.  Each group goes hard for 30 seconds at a time.  If someone in the group slows, they lose a point.  At the end of the game, I declare a winning group.  [Cynthia: I get motivated just thinking about this one!]

From Marianne: Are you willing to share one of your profiles (using the Schwinn protocol for zones and stages?)

Chris:  Yes!  I’ll send one along to Cynthia.  [Cynthia:  Here it is (in Word format): Chris Roche Ride and as a PDF (header cut off): Chris Roche Ride].

How much time do you spend in each of the Schwinn intensity zones?  [Zone 1 = easy, warmup; Zone 2 = moderate, comfortable challenge; Zone 3 = hard, uncomfortable challenge, race pace; Zone 4 = breathless, anaerobic.]

Chris:  I think it’s important to know your riders.  Beginners need lots of permission to do their own thing.  I spend most of my classes in Zone 2 and Zone 3 – mostly Zone 2.  If you use Zone 4 too much you need lots of recovery time.

The latest thing in exercise is high intensity interval training (HIIT).  How would you incorporate HIIT into a cycling class?

Chris:  In a true Tabata class, you do only one set.  I’d start with a really good warmup for 10-15 minutes using differing intensities and positions.  To incorporate high intensity intervals, you could do 20 seconds of hard work followed by 10 seconds off.  Repeat eight times for a total of four minutes, then recover.

Giving appropriate recovery is the most important thing.  If you’ve gone anaerobic, you usually want to offer at least a minute of recovery, but there’s no rule of thumb for how much recovery time to use.  You might plan to use two minutes and then modify as you go.  I like to ask my riders, “Are you ready to work again?”  How can you be confident they’re ready if you don’t ask?

The rest of the class would involve only Zones 1, 2 and 3.  You can ask people to hold Zone 3 for 1-2 minutes, followed by recovery.  (Some people can sustain 3-5 minutes in Zone 3 without going breathless.)  Ask “how long can you go and still have a sprint in you?”  You could design a whole class around the concept of ‘peak and sustain’.

High intensity intervals aren’t appropriate for everyone.  You can suggest that people skip one or more of them if they don’t feel ready to do them all.  Anaerobic is a window of opportunity, not a unit of time.  Riders should push for as long as they can, then back off.  The interval is as much as they can do.

From Kees:  What music do you use?

Chris:  I get music ideas from several places.  The Schwinn Facebook page is great.  I’m best friends with Shazam.  I’ll listen, Shazam, then find the song on iTunes.  Rdio has differing subscription levels.  Indoorcycleinstructor.com has subscription-based and free content.  The My Fitness DJ Pro app loads music and coaching cues that will scroll as the music plays.  [Cynthia: downloaded this one – thanks Chris!]

From Marianne: Are you on Spotify?  What’s your handle?

Chris:  I am not on Spotify.  Unfortunately it isn’t available in Canada yet.  (I live in Toronto.)  [Cynthia: there are multiple on-line rumours that Spotify is coming to Canada in 2013 but no firm announcement yet.]

How do you choose music for a ride?

Chris:  Totally by feel.  Be brave.  Go past top 40, the stuff everyone is playing.  Go past your own musical tastes.  Find a unique remix, explore a different genre.  Try something totally experimental.  My friend Ava uses polka music in her classes and wins instructor of the year.  If I tried that, I’d be strung up.  Listen a lot and Shazam everything.

Having a signature musical style will definitely draw people to your classes, but eventually even those who love your genre will want a change.

When I plan rides, they don’t change much but the music does.  Sometimes I’ll use the same ride with completely different music a year or more later.  You can recycle a previously planned ride with new music and the ride will feel different.

“Re Organizing Play Lists: Pretty much here is the deal: Aside from special presentations etc I need only 12 playlists so no big deal.  My playlists are always on my ipod and in itunes.  I feel we try to save wayyyy to many play lists for some ‘just in case” reason that may never happen.  At the end of the year, and sometime even before that I delete playlists from my itunes and ipod.  (I have even deleted RIDES from my documents. Some are saying,, OMG what? Is he crazy??   Find a new road!)  The songs are still in my library and I can make another list. This “encourages” me to be creative again and not fall back on what was. It’s my musical way of ‘burning the boats’.”

“BIG QUESTION:  Why are you keeping allllll those playlists anyway?  If you haven’t used it in 3 months, delete it. Move on!  BE BRAVE! HIT THAT DELETE BUTTON!  Just like clothes,,, you have to do a purge once in a while. You will feel soooo good when all those lists are gone.  So don’t be a play list pack rat!  Say NEXT! and have fun PURGING!”  [Cynthia:  O, I am not brave enough…yet.]

What’s your favourite indoor cycling song?

Chris:  A remix of Silver Strand by the Corrs.

Do you have any tips for assisting with bike set up?

I trained one of my regular riders and now she helps me do bike fits at the outset of class.

From Marianne:  If you are subbing a class and you see some contra-indicated moves, do you correct people, or just explain why you’re doing something a certain way?

Chris:  I will comment to the class as a whole, or ask everyone to check some aspect of their form.  I get off the bike and wander around.  I’ll make eye contact, maybe touch someone or wink at them.  When I get back on the bike, I’ll say, “If I touched you or winked as I walked around, I noticed something about what you were doing [that you could improve on.] What was it?”

The other thing I’ll do is call out people for doing something right.  I’ll get everyone to look at how they’re doing it.

You must get asked the same questions again and again.  What are the top three things experienced instructors want to know more about?

Chris:  The #1 thing experienced instructors want to know about is class design.  They want to make their classes more interesting.  Often, I’m trying to get them to simplify their classes.  I want them to bring the outdoors in.  It doesn’t have to be fancy.  People don’t jump up and down on the treadmill – they just run.  There is no wrong way to design a class if the recovery, intensity and cadence are all appropriate.

The #2 thing I get asked about is contra-indicated moves, things like hovers, pushups, jumps.  I think the easiest answer is that if left alone, the biomechanics look after themselves.  If I have to tell you where to put your hands, it’s probably not going to work.  [Cynthia: I love this common sense approach.  Our bodies know what to do.]

The #3 thing I get asked is, “Does this ever get any easier?”  I think you just get better at doing it longer – it becomes second nature to coach without losing your breath.  “For those reading this that are lovers of cycling and new to teaching, ESPECIALLY those who have been teaching for years then add cycling to their skill set….BEEEE PATIENT!  Coaching is a skill and can also be just as much fun BUT all skill takes time to develop. So, final answer…BE patient, courageous, safe and Focus on the fun!”

“Thank you so much for asking me to do this.  I love love love the blog and I am totally happy to reply directly to or through you to whomever has any addition questions.”

Thank you so much Chris, for taking the time to share your expertise with us.  I’m going to bet that every single instructor who reads this interview will take something new from it that they can implement in their classes.  I know I did.  Want to follow Chris on Twitter?  Find him at @TdotChris.