Jack Nunn is pleased to announce that he will be offering personalized coaching for triathletes looking to get better times in each discipline, especially the bike.
Throughout the past few months I have put the Evo Indoor Fitness Bike to the test by racing and winning several triathlons around Southern California.
‘How many calories do you burn during a cycling class?’
In November 2011, I made the decision to sign up for my third Full Ironman in Cozumel, Mexico on November, 25th 2012. For those who have never heard of the Ironman, it is a long-distance triathlon which includes a 2.4 mile swim, 112 mile bike ride, and a full marathon consisting of 26.2 miles of running, one section after the other without rest. This extreme endurance event has been held around the world since 1978.
I knew that training for Ironman Cozumel, Mexico was going to be a really tough journey for the next year or so while managing two Roworx facilities, training 20 hours a week on average, and doing all the work behind the scenes in order for my fitness center to flourish. Throughout the past year it has been a massive journey indeed.
On November 25th 2012 I will be participating in my 3rd Full Distance Ironman in Cozumel, Mexico. After a brief rest from completing two international Ironman competitions in 2008 Nice, France and 2009 Florianopolis, Brazil I wanted something to train for again in order to keep driving myself into competition.
Have you thought about opening your own Indoor Cycling Studio? The Relay Fitness Group and Jack Nunn can help. Even if you already own a cycling, yoga, and or fitness studio we have the resources to better streamline your business while reducing costs and building class sizes at the same time! Relay Fitness has proven solutions and a quality brand with the Evo Indoor Cycling Bike that will simply improve your profit without all the maintenance of traditional indoor bikes. If you’ve instructed a cycling class for any amount of time, you’ve probably run into a situation where one of your indoor cycles was out of commission due to a faulty component. If your class is full, that missing bike means one less person enjoying your killer indoor cycling session!
Cycling instructors must know that throughout any workout there must be a warm up and cool down phase of every indoor cycling class. Novice cyclists who are new to the indoor cycling program are notorious for not warming up before rides or cooling down and stretching afterwards. It’s easy to jump on a bike in class and start off class with intense riding however when you limit or rush your warm up it can cause injuries, sore leg muscles, and make you feel short of breath throughout the ride. Warming up and cooling down will improve your performance on the bike and reduce the risk of injury.
Many fitness club owners think that simply getting new members is the most important aspect when it comes to marketing. However did you know that you can nearly double your income per member simply focusing on retaining the members you already have and encouraging them to invest in effective nutritional products or services that you sell?
Retaining your existing members instead of trying to obtain new members is very important when it comes to being a successful cycling program. I personally use a ‘Fitness & Nutrition’ approach when it comes to accomplishing a clients personal health goals. Protein powders and whole food based concentrated food supplements added alongside a fitness routine can get your members to see their overall fitness and health goals come true sooner! Exceptional customer service involves more than just employing a friendly staff. You must consistently meet and exceed your clients’ needs. Survey your members periodically to make sure you are succeeding, and then develop a customer satisfaction package based on their feedback. Contact me here on more advice on hoe to address individual fitness needs and goals in order to provide an initial fitness assessment and extensive orientation to each of your members. The orientation shouldn’t be just a walk around the gym and locker room, but rather a comprehensive equipment and technique demonstration. This will prevent injuries and encourage members to use unfamiliar equipment.
Over the past 10 years while teaching over 5,000 hours of indoor cycling classes throughout various fitness facilities across the U.S. I have found that in order to get the best workout on a bike you must have the right technique whether you are cycling indoors and or outdoors. Cross-training on the indoor bike has had added many positive effects to my training for two international Ironman’s in Nice, France and Florianopolis, Brazil over the past couple of years. I owe it to cycling for getting my body into the best shape of my life and improving muscle endurance throughout my legs and core. My father, John Nunn also used cycling as a perfect way to crosstrain for the Olympics in 1968 while winning a bronze medal in rowing. John also discusses the importance that indoor cycling bikes that offer the perfect cross training exercises with all the training benefits of road cycling and without the risks of crash injuries. The indoor cycling ‘boom’ hit in the late 1980’s and early 90’s with the emergeance of the ‘spin class.’ Since then almost every single fitness machine manufacturer has developed am indoor bicycle. Indoor and outdoor cycling have become so popular because nearly everyone knows how to ride a bike and the leg drive on a bicycle is a relatively simple process. You may either pedal with greater force, more pedal velocity along with resistance in gears or brake, or both to achieve greater speed and power. In order to accomplish this you must first transfer your body’s energy to the pedals. How much of this energy you transfer is determined by your efficiency and technique during the pedal stroke. There are many ways to increase power and efficiency. It is possible to be a fit and powerful athlete, but not necessarily a fast one if you are inefficient.
The EVO Indoor Cycling Bike is very unique from the rest of the indoor bikes on the market in that it engages the whole body while cycling in and out of the seat while riding just as a real outdoor bike experience would be on the open road. Some cyclists would say that the less sway the better, however, the act of throwing every ounce of leverage, weight, and power into the pedals and movement side to side is the visible result of trying that hard to move forward when riding outdoors. If you could stay absolutely still, and input the same amount of force to the pedal, then more of that energy would go to moving forward, but it’s physiologically it is very difficult. It’s a matter of balance and leverage. Further, there is a mechanical advantage to be had in terms of body mechanics by swaying the bike and it lets the cyclist apply a bit more force than if the bike remained straight. The swaying motion from side to side will allow the cyclist to use more of his arm strength than would otherwise be the case. Being able to use your full body weight in a sprint has its advantages, and that’s one reason they shift the bike back and forth under them to ‘throw’ their body weight down on alternate legs side to side creates momentum and speed. They quite simply must sway the bike back and forth because of the mechanical reality of the situation. It’s not even really a conscious act and if a rider didn’t do this, the bike would fall out from under them. Sometimes you will actually see someone move a traditional indoor cycling bike off the ground from side to side and hop around the floor in class. These riders are applying extreme power to each pedal. Since the pedals are not centered laterally, applying a large force to the right pedal for instance will apply a rotational force that pushes the top of the bike to the right and the bottom of the bike to the left. Without this counterbalancing motion, they would quite literally kick the wheel to the side out from under them. By ‘swaying’ the bike in the opposite direction, they increase the amount of force on the legs and core that can be applied to the pedals without crashing. It is an intuitive motion that happens completely automatically to any rider from novice to advanced. For a quick mental picture, imagine somebody swaying in the same direction as the pedal being pushed. For instance, somebody leaning the bike to the right while they apply a large force to the right pedal. The rotational force would rotate the bicycle clockwise, lifting the wheel off the ground. Not something you want to happen, especially at sprinting speeds and especially in a classroom setting. For a great example how this technique comes into play in real road cycling watch any Tour De France finish line approach. It’s incredibly intense and you can see how hard everyone sprints and works the whole body in order to get through the finish first. Legs, lungs, muscle endurance, and core play a massive role in the use of the Evo Bike!