By Luciano Caputo

The Italian Way ... Pizza, Spaghetti and Indoor Cycling in Italy

Luciano has been teaching indoor cycling in Italy since 1998.  He is an road and off-road cyclist. 

 

I want to share my particular way to build rides for many people with different styles and attitudes at the same time. In the gym that I work in,  there is very high biker turnover.

 

    So, I have to solve those three little problems:

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Very few regulars.  Only about 8 to 10 per class.

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High rate of first timers  in each class

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Rookies and veteran expectations differ

 

    This year I built a lesson program that:

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Was hard enough to satisfy the veterans

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Gave a happy sweaty lesson to the rookies, while teaching them correct riding positions

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Was still fun for me!

 

This was not very easy to do!  Below are some of my tips to accomplish a great class.

 

 

 

    BEFORE CLASS

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Try to remember the faces of the participants. 

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Make sure they are all well-positioned before you start.  This may take a while, so try to arrive 10 minutes earlier.

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Explain the daily lesson plan by describing the ride.  Ex:  hills, sprints, etc.

 

    WARM-UP 5 -10 minutes

 

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During the warm-up I give them information about hand and body position.

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I usually do little samples of the basics such as flat, walk and climb, so that everyone sees the correct technique.

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Flats, Walking, Jumps then Runs, short Sprints.  Sprints last only 5-10 seconds with long recoveries

 

    ACTIVE PHASE 30 - 40 minutes

 

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In the active phase of the class I spend time walking near the bikes of the rookies trying to let them understand "cadence" , "positions" and "resistance"

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For the  "veterans" I usually look at their cadence and resistance and do little adjustment if necessary while giving them the motivation they need to push a little harder.

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Start with incremental climb or sprints

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Then continue with a combination of Interval Runs, Interval Climbs, Slow Seated and Standing Climbs, Fast Seated and Standing Climbs.

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Recovery lasts about 45 seconds to 1 minute between between each song

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The last song is a flat song.  Usually I do a happy-end with cartoons songs or a 70's disco loop-climb,medium resistance with seat climb/walk/stand climb sets.

 

     COOL DOWN

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In the cool-down session I pass through the bike telling the riders what we have just accomplished.  Congratulate them! 

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I also explain the mistakes that were made and offer corrections for next time.

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The cool down consists of torso and arm stretches

 

I hope that what I wrote could be helpful for someone, they usually work.  Rookies are tired but enthusiasts at the end of the lesson and the veterans appreciate "that resistance increment" or that little correction I do only for him!

 

My best satisfaction is when they come to me at the end of the lesson

sharing sensations and opinions... So have fun with indoor cycling but don't forget outdoor cycling!

 

ciao

Luciano

 

 

 

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