Lead Pilates is proud to host:
Indoor Cycling Mini Conference with Jennifer Sage and Tom Scotto of the Indoor Cycling Association
- Saturday and Sunday, February 28–March 1, 2015
- Presenting a special Master Class on Friday February 27th
- $399 CDN (+GST)
- Location: The Shaw Centre – 122 Bowlt Crescent, Saskatoon, SK S7M 0L1
- For details and directions, call 306-382-7447
- Sign up online NOW!
Jennifer Sage and Tom Scotto are coming to Lead Pilates and Wellness in Saskatoon to put on a select set of workshops aimed at raising the bar of indoor cycling in the area. They bring a full spectrum of topics ranging from the science of heart rate training, anatomy of the pedal stroke, effective base training, coaching and presentation skills, and delivering explosive power. Jennifer and Tom have a passion for bringing education and inspiration to every instructor and this conference is packed with some of their favourite presentations and rides. The stage will be set on the first night as Jennifer and Tom lead you through an exhilarating Master Class. We look forward to meeting you and spurring you on as you challenge your mind and body so you can turn around and empower your own students!
Friday Master Class
Feb 27th Dirt and Asphalt, 6:00–7:30 pm
This may be the best 90 minutes on an indoor bike ever! This ride starts off-road, with fat tires on the dirt. You will first take on a steep approach road, followed by the abrupt changes in terrain and surges of power and stamina required to tackle this simulated mountain bike ride. You’ll then be given a short taste of Cyclocross; prepare yourself to push some big gears on dirt, gravel and cobblestones. Just as your body starts to whimper, we hit the road for a smooth, but aggressive assault of the asphalt. We are headed to the mountains, but first must hold steady and strong as we ride tempo followed by rolling hills before the base of the final ascent. Interested in seeing what “Keep it real” means? Then don’t miss this ride!
Saturday Sessions, February 28th
Mastering the Art and Science of Heart Rate Training, 8:00–12:00
Coaches and athletes realized long ago that lactate threshold was a more effective anchor on which to base training zones than using maximum heart rate. It’s time to move beyond the inaccurate and ineffective maximum heart rate charts and bring this knowledge to indoor cycling. Exercise physiologists have found that field tests and talk tests can closely estimate threshold. Teaching your students about threshold training will take their fitness and performance to new heights while increasing your credibility as a coach. In this information packed session, you will learn:
• the myth of maximum heart rate
• definition of lactate threshold, how to explain it to your students (and how to use it on the Suunto HR monitor system if you teach at Pedal Studio or other studios with this system)
• why improving threshold will help every student meet their goals, from the competitive athlete to the average fitness participant with weight loss goals
• how to inspire your students to wear a heart rate monitor
• how to conduct threshold field tests to determine students’ training zones. We will perform two onbike tests (90-minutes of total ride time):
– 10-minute talk test for less-fit, new or older students
– 20-minute time trial field test to estimate LT for more fit students
• three different training zone methodologies
Biomechanics Builds Better Bodies, 1:00–3:00
Learn how proper form and technique on the bike can make your time 50% more effective for building strength, losing weight, gaining overall fitness, while avoiding discomfort and injury. Join us as we explore the movement and relationship between the body and the mechanics of the bike. We will discuss pedal stroke technique, postural alignment, breathing and relaxation, and even some functional anatomy. The workshop will also debunk some of the myths, misconception, and confusion surrounding efficiency, circular pedal stroke, and core activation. Then get ready to experience the body in a new way as you explore and implement these concepts during a fun ride focused on biomechanics and neuromuscular development and speed. (Includes a 60-minute ride)
Where the Magic Happens, 3:00–5:00
As instructors, we often struggle to find a way to push our students to do more than they seem to be doing in class. We don’t want to push them TOO hard but we also don’t want them to continue on the path of stagnation with less than stellar results. We KNOW they are capable of more, but how to convince them? The answer: inspiring them to define and explore their comfort zone, and tasting what it feels like to go beyond it, because this is where the magic happens! It doesn’t always imply higher intensity, although for some, that might be their most magical discovery. Finding one’s comfort zone, and then exceeding it, might entail higher intensity, time in the saddle, doing longer periods of higher resistance or cadence, or it might entail exploring the mental side of the pursuit of excellence. This workshop will teach you how to inspire your students on a much deeper level. (Includes a 1-hour ride)
Sunday Sessions, March 1st
Master Cuing and Presentation, 9:00–12:00
Prepare to get comfortable with the uncomfortable. Master Cueing is much about being confident in how you present yourself. Not a level of confidence that appears egocentric, but one that demonstrates knowledge, humility, and approachability. This workshop will teach and demonstration how to lead your riders through every aspect of class, as well as methods to deal with those challenging awkward encounters. Arrive ready to ride, experience, and participate as you may be given the instructor bike to put your “comfort level” to the test! (Includes a 1-hour ride)
Why Should I Keep It Real? The Training vs. Exercise Quandry, 1:00–2:45
“But I’m not a cyclist!”
“But my students aren’t training for anything—they just want to exercise to get fit or lose weight”
“My students want lots of variety and distraction—they don’t care about cycling or performance!”
“My students get bored if we call it cycling-specific.”
These are typical comments from program directors and instructors (and even students) who question why they should utilize “real” outdoor performance techniques like heart rate training, periodization, or even correct cycling techniques in their classes. This informative discussion will show you—and your students—that using what we know to be effective training techniques from the endurance coaching world is actually much more effective and very applicable to the non-athlete fitness participant who simply wants to lose weight or doesn’t ride a bicycle. We’ll discuss how “keeping it real” can be exciting and fun, countering the misconception that this kind of training is boring. (Lecture only)
Cause and Effect: How to Cue Cadence and Resistance to Optimize Performance, 3:00–4:45 p.m.
Have you ever said to your class, “Add one full turn” to cue them to increase resistance? You’re not alone, but it’s an ineffective way to cue adding load on a typical indoor cycling bike. Understanding the relationship between cadence and resistance is the key to effectively cueing students to add an appropriate amount of resistance to reach the desired intensity. This very educational session is an exploration of cadence and resistance and the effect that these two variables have on the body as they are manipulated throughout the ride. The ride is often an eye- opener, especially for those who haven’t yet learned how to optimize the use of resistance and cadence to create a training effect. Instructors will leave this session with new ideas for motivating students to choose their resistance wisely. (Includes a 1-hour ride)
About your trainers
Master Instructor and Founder, Indoor Cycling Association
Jennifer Sage, from Vail, Colorado is a passionate cyclist, indoor cycling instructor and personal trainer. With 30 years in the fitness industry, she has a degree in Exercise Science and is a Certified Personal Trainer, and Certified Strength and Conditioning Specialist. As part of the Master Instructor team for Spinning® for 12 years, she presented at international fitness conferences and traveled North America certifying instructors and teaching continuing education. She authored several continuing education courses and articles for Mad Dogg Athletics and Spinning® including Contraindications in Spinning and Cadence, Heart Rate and Class Design. In April of 2011, she created the Indoor Cycling Association, an online educational resource for indoor cycling instructors with the goal to reach out to a wider audience of instructors seeking to improve their knowledge and technical and coaching skills. The mission of ICA is to Educate and Inspire!
Jennifer has authored two e-books. Keep It Real In Your Indoor Cycling Classes has become the “go-to guide” for instructors wanting to teach a safe and effective class. The second is Top Ten Ways to Stay Motivated as an Indoor Cycling Instructor. Both are available on ICA.
Jennifer is the creator of the Keep it Real movement in indoor cycling, first creating a session with that title at the WSSC Spinning conference in 2006. Since then, it’s become a powerful force in the industry, inspiring instructors to adhere to proper training principles and to reject many popular but ineffective and unsafe trends that incorporate superfluous movements while pedaling.
Tom, from Boston, Massachusetts, is a master indoor cycling instructor, USA Cycling Elite level coach, and competitive cyclist currently focused on road racing in the New England region. His rides range from technical training, music themes, stages of the Tour de France, racing through the city streets, and virtual rides from places around the world. One of Tom’s passions is bringing the skill, technique, training and fun cycling experience outdoors to indoor cycling classes. He has merged his degree from Berklee College of Music with coaching and presenter skills to deliver a unique indoor cycling experience.
In 2006, Tom founded Stage5 Cycling, which provided an indoor cycling certification program, continuing education, and coaching services including metabolic/performance testing, nutrition, and biomechanic services. Stage5 Cycling was acquired by Cycling Fusion in 2010 where Tom assumed the role of Director of Education and Sport. Currently, he is the Director of Education and Technology for ICA. He also coaches athletes from around the country, teaches indoor cycling classes in the Boston area, and presents indoor cycling clinics, workshops, and trainings across the US & internationally.