» More: Cold keeps Bloomington bicyclists in but not inactive

Tatiana Kolovou and Mindy King teach indoor cycling Mondays and Wednesdays at the Monroe County YMCA. All 18 seats are usually taken.

INstride asked them to describe a typical class and the benefits. The class is one of several biking classes offered at the Y.

How long have you been teaching the course?

Kolovou: I have been teaching with the Y for about a year now. Before that my group exercise teaching was with the Division of Recreational Sports, where I worked as a full time professional and then as a fitness leader from 1995-2007.

King: I have also been teaching with the Y for a year now. I also worked with the Division of Recreations Sports for 10 years prior to working at the Y. I have been leading fitness classes (Step aerobics, boot camp, conditioning classes, kickboxing) since 1988. ­I started when I was a freshman at UCLA.

How did you get hooked on indoor cycling classes?

Kolovou: I always rode outdoors for recreation but I attended my first indoor group cycling class at an IDEA (Health and Fitness Association) fitness conference in 1994. I could immediately tell that it would be more than a trend in the fitness industry. The group camaraderie, individualized approach to coaching by the instructors and overall energy that can be created in the room created a new format for fitness that has been going strong across the globe. In the mid ’90s a close colleague and pioneer in the fitness industry, Jay Blahnik (who consults with Nike on all of its technical innovations for fitness motivation) invited me to join him and a group of other fitness educators on a training team. We all worked for an equipment manufacturer and designed educational programs for fitness instructors and trainers that we delivered all over the world.

King: All of us are still together as Master Trainers for the Schwinn Cycling program that continues to deliver cutting edge educational workshops in fitness conferences today. It’s a great group of fun, creative and inspiring people. I was an occasional cyclist prior to moving to Bloomington in 1998, but became more in the last eight years. Cycling is a great part of Bloomington’s culture, but there are a number of months during the year that it’s too cold to ride outside (at least for me!). I had taken cycling classes for a few years with Tatiana when she offered to train me to teach the class. It was a great way to stay in shape for the “outdoor season.” In addition, I love the music and the opportunity to share a great workout with others.

How do you keep yourself—and your students —motivated throughout the class?

Kolovou: First and foremost I understand that I am not there to get my own workout but to help them accomplish their fitness goals. That allows me to focus completely on facilitating and coaching the exercise experience. I am inspired by seeing people challenge their fitness levels and get fitter each week. I get my motivation from them and in turn they draw from me; it’s an ongoing cycle! I would be lying though if I didn’t say that solid class design and motivating/variable music is what keeps the students motivated and coming back.

King: Variety and music are the two main tools I use to keep participants motivated. In an interval-based class such as cycling, I am always trying to ensure that I use a combination of options to create intensity. This can involve cadence (the speed at which you are pedaling), resistance (how hard it is to pedal), and duration (how long you are doing any one thing). People are also really motivated by great music. I pay attention to the songs to which my class members respond and then make sure they are included in future classes.

Some instructors use imagery and music to sustain high energy. What elements do you use?

Kolovou: In my opinion music makes up 50 percent of the class experience. After all, you are in a room with bikes that aren’t going anywhere. If your music is not inspiring or entertaining there’s nothing else to focus on. I spend a lot of time and money choosing music and designing workouts but it pays off. I try to make sure that in a song list of 10-12 songs everyone recognizes at least three no matter what their age or music preference. As for imagery, I use it but only after I know that my students are skilled enough to have good form and understand how to monitor their intensity. Imagery is used to take us away from the monotony and repetition of training. I prefer to use it when I know that everyone is ready for it. With that said, I try to simulate a lot of outdoor terrain around Bloomington and create settings that are real to the people who ride their bikes outside. As an overall means of motivation I try to be a clear and purposeful coach with every workout. I want my students to know what to expect and decide how hard they want to work each time they come to class.

King: Ditto. I couldn’t have said it better myself.

Cycling is often seen as a solo sport. What are the benefits of a cycling class with other riders? What about benefits of indoor cycling vs. outdoor cycling?

Kolovou: I would argue that cycling is a competing solo sport (excluding team events like criterions), but a group training sport. People always go out there and train together so there’s a lot of camaraderie in a ride. Cycling (inside or outside) is usually an endurance sport. Having people to share it with makes time go by faster and for the most part makes it more enjoyable.

Even though I teach indoor cycling, I train for triathlons, so a lot of my cycling happens outdoors. If you want to train for being on a bike you have to ride that bike. A lot of cyclists spent time in the winter months riding their trainers or rollers (and several that I know arrange their group indoor rides that way.) Riding your own bike inside will help you keep up your “riding fitness.” When you get on an indoor cycle, you are working on overall cardiovascular fitness. The stationary bike is quite different than a road bike. In saying that, both the indoor options beat the bad weather and make riding more efficient—no traffic, no taking alternative routes to avoid dangerous roads and no riding out of town to get to the open roads.

Is everyone on the same program or can someone customize the class to their skill/speed?

Kolovou: In indoor cycling we have two variables: Resistance and cadence. Some bikes also give out power (or watt) readings, which give the rider a true reading on their output. Since most bikes give cadence (or revolutions per minute) readings we give specific ranges on each set of the workout and clarify where the intensity should be. The resistance is relative to the fitness level and skill of the participant. When we teach in this way, a very fit person can be sitting next to a newcomer and they can both enjoy the camaraderie and environment of the class.

Describe a typical class and the “drills.”

Kolovou: Regardless of the class, there’s always a warm up and a cool down and stretch section. All those take about 15 minutes. That leaves a 30-minute block of time to set up a workout. Some of them may be a mixed terrain (simulating both hills and flats), some more interval based and some more steady state based. For example, a six-minute hill climb at a steady 65 revolutions per minute/cadence may start at a comfortable Zone 2 (steady aerobic and comfortable 60 percent of maximum heart rate) for the first two minutes; then progress to a higher resistance at the same cadence in the bottom of Zone 3 (a more challenging but still doable 70 percent of maximum heart rate) and a final two minutes out of the saddle at a even higher resistance that will push the participants to the high end of that Zone 3 (a more challenging and getting tough 80 percent of maximum heart rate.)

What are the challenges of someone moving their workout indoors and staying committed during the fall and winter months? Any tips or suggestions?

Kolovou: I would definitely say boredom! When you ride outdoors, you enjoy the landscape and the amazing scenery we have around us here in southern Indiana. When you are indoors, your bike’s not going anywhere and unless you do specific intervals, time may seem to stand still. In an indoor cycling class the instructor will take care of the workout design for you and the music will distract you enough to make time go by (if you happen to like the play list!). On a roller or a trainer you may want to watch a movie when you are doing a specific workout or follow one of the several training DVDs that are on the market today.

King: When it’s cold and rainy outside, you may be tempted to forgo your workout. We have found with our class at the Y, people are always asking their classmates, “Where were you last week? We missed you.” I think this goes a long way in encouraging people to exercise. Also, I find that with others in the room, I work harder, especially during drills in which the element of challenge is introduced.