Cycling Efficiency

When the kit I wore on today's ride is washed, dried, folded and back in my drawer.

Autoregulation: Another important reason for a proper warm up: Working muscles (read vigorous exercise) need more oxygenated blood, as does the heart, skin (to help cool us off) and brain. Autoregulation is our body's intelligence system directing more blood flow to the areas that need it most - and it takes a bit of time to kick in. Warming up ensures that you're redirecting blood where it will be needed most.

I Changed My Mind

I changed my mind about knowing how stuff is going to turn out.

"Oh, why bother going? I already know what's going to happen".
"Yeah, the last time I went it really sucked".
"What's the point, I already know what she's going to say."

I changed my mind and let every moment amaze me.
Know what? It does!

You're not the most important person in the room

Far from it. As a coach, you're in their service.
Do everything possible to provide for them.
Set them up for success.
Your success depends on it.

Watch Yourself Ride - part 2

An indoor cycling studio without mirrors (facing participants) so you can watch yourself ride, is like getting dressed in the dark. Feels ok, I think I look good, but you won't know you're wearing mismatched socks until you get to the office.  Let your class know what's expected of them. Coach them in the correct biomechanics. Shoulders away from the ears, arms slightly bent, hands light, core engaged, back neutral, knees lining up over feet, smooth round strokes, relaxed and powerful, legs like pistons. Look at yourself in the mirror - amaze yourself!

Status Quo

What am I keeping myself from if I maintain the status quo?
How great am I afraid of becoming?
Who's shadow am I worried about getting out from under?

Who or what am I serving to stay diminished?

Who's In Your Class?

People.  People just like you, with ideas and fears and hopes and aspirations. People with insecurities and skeletons. People with self imposed limits and misconceptions. People with inner voices who chastise and tell them they "can't". So pedal up beside them, put your hand gently on their backs and guide them up that hill. Show them that they're worth it. Show them that they can.