Sample Rules for Teaching Indoor Cycling at Sage Cycling and Fitness
This is a sample instructor rules for a fictional studio called Sage Cycling and Fitness. It is purely an example. Every studio or club has different requirements, needs and rules, so I encourage every program director, group fitness manager or studio owner to create a similar instructor handout that is based on your own club situation and studio layout, the needs of the students and of course, the requirements of management and/or the owners. Creating an instructor handout such as this can help avoid problems with instructors before they arise, or if there are issues down the road, can help resolve them. It is a kind of insurance policy.
I am the fictional studio owner of Sage Cycling and Fitness.You will notice that I offer instructors additional compensation if they are ICA members and a stipend to attend CED! I do know of some facilities that do encourage ICA memberships and/or will pay for continuing education. I only wish it were a practice that was more common.
You might say “but Jennifer, you are the owner of ICA so of course you would write that!” I don’t disagree! But also, when I look at it objectively, I do not think there is another organization or program that offers the ongoing and vast education that is offered at ICA for such an inexpensive price. The equivalent in conferences, live workshops and Master Classes over a year would be many thousands of dollars. So if you are a studio owner and want all your instructors to be on the same page, let’s talk. I bet we can arrive at an arrangement!
I also mention assessments (talk test and field test). I didn’t go into much detail on this handout, but if I owned a studio or ran a program, I would offer regular assessments that are posted on the schedule. Or if that wasn’t possible, I would encourage instructors to schedule them in their own classes every now and then. I would want to make sure all instructors were teaching the same techniques and using the same training zones, and not teaching conflicting methods such as MHR in one class and threshold in another. It’s absolutely too confusing to students to encounter different methods.
Copyright Indoor Cycling Association, 2012
Rules for Teaching an Indoor Cycling Class at
the Sage Cycling and Fitness®
Jennifer Sage, studio owner
Welcome! You’ve been hired as an indoor cycling coach at Sage Cycling. As explained when you were hired, there are some specific requirements to be a coach at this facility. We want you, and the students, to think of all our instructors as coaches, not just‘instructors’. You are there to motivate and empower our members, your students, to be the best they can be and to strive to reach their goals. Always remember that your students look up to you!
Sage Cycling desires to merge the latest in coaching methods and cycling techniques for outdoor cycling with the needs of the indoor cycling student for variety, fun and results. In order to do that, all techniques taught at Sage Cycling must conform to proper cycling principles and must “keep it real”. No contraindicated movements or techniques are allowed in any Sage Cycling classes.
All instructors must have a current indoor cycling certification. Instructors are strongly urged to join the Indoor Cycling Association (instructors who are ICA members are paid the next highest pay level). Instructors are also urged to attend one live CED course specific to indoor cycling every year. We host one or two training weekends a year with either ICA or Cycling Fusion, and instructors are given a yearly stipend to apply to these trainings, or any others they choose to attend, such as the Spinning conference. That stipend will grow every year you continue to teach here in good standing.
We respect the Spinning® trademark and are not a licensed Spinning® facility. Therefore, please do not call any of our classes Spinning®. They are indoor cycling classes. If you are a certified Spinning® instructor, then you can of course call yourself that. Nevertheless, your classes at Sage Cycling should refrain from excessive jumps or runs, and we are not sticklers for a specific hand position. However, avoid hands in the center or on the bar ends while seated.
General rules for teaching at Sage Cycling:
Schedules for the next month are created three weeks in advance, and are available on the Sage Cycling instructor page on the website or at the front desk.
Know your scheduled classes in advance. You must be prepared for your class with a profile and music that is chosen for your specific profile. No winging it!
Always have music that is appropriate for your demographic and for that particular profile. Change your music often and offer variety. No pre-mixedCDs designed for general group fitness classes.
We encourage theme rides and games that encourage interaction with students, as long as they are cycling specific.
Make an effort to remember students’ names as much as possible.
Stay current and educated about indoor cycling, cycling and training. That’s why you’re a coach here!
Because you are a cycling coach, wear appropriate cycling gear. This includes cycling shorts and shoes. Doing so projects knowledge and understanding of your sport. It is not necessary to wear a cycling kit, but your top should be professional, not provocative, and be of wicking fabric. No t-shirts when teaching.
Substitutes must be posted with the front desk as early as possible.
When you need a sub, post it on the instructor board and send out an email to all SC instructors. If you have received an email to sub, please respond to that instructor whether you can or you cannot sub so they can target their search.
Pay it forward! Sub classes whenever you can. You never know when you’ll need the favor returned to you!
If a student is unruly in class (excessive talking, doesn’t pay attention, is demanding about a specific bike or the fans, etc) please refer him or her to the Studio Rules at the entrance to the studio. These rules should take the onus off of you, the instructor, to be a referee.
Encourage students to fill out a class evaluation card. If you have a student who is especially happy about your class, by all means, give them a card to fill out! Testimonials will be posted in the lobby.
Pre-Class:
Arrive at least 10-15 minutes before your class, ready to teach.
Pick up the class roster at the front desk.
Play pre-class music; it sets a nice mood.
Have your bike set up and music ready at least five minutes before class time.
Write class plan/profile on the dry erase board.
Greet students as they come in. Acknowledge new students and set them up quickly using the goniometer and plumb bob provided.
When setting them up, tell them what you’re doing and why. Fill out a set-up card for new students and put it in the index file so they can refer to it if they forget their set-up.
Ask if they have a HRM. Offer one of the studio loaners if one is available. It is not required to give up yours, but it can sometimes make a difference in a rider’s experience.
Class Starts:
Always begin your class precisely on time.
Introduce yourself, welcome visitors and new students, and announce what type of class you’re teaching.
Announce the objectives and parameters of the class, just as a coach would before a practice of any sport.
Discuss HR and RPE. All HRs should be discussed using threshold-based training zones. Do not use % MHR zones. If a student is new and has not yet taken the threshold talk test or field test, give them a handout that explains our assessments and schedule. Until they take an assessment, use RPE with these students.
If you need to give up your bike because class is full, then welcome the opportunity to teach the entire class off the bike!
During Class:
Practice what you preach and wear a HRM in every class (your own, not the clubs)—unless of course, you lent it to a new student.
Teach the type of profile that is posted on the schedule.
Always offer modifications, and remind students to ride at their own level.
Use proper resistance and cadence and model exceptional form at all times.
At Sage Cycling, we encourage correction of students. Watch your students closely throughout class. Don’t let bad form, excessive cadence or resistance, or improper bike set-up continue.
Get off the bike at least once per class to correct form, to check HRs, to offer water and/or to complement good form. Make sure to connect at least once with every rider.
Try to teach your students something new (or remind them of something they’ve forgotten) in every class.
End of Class:
Allow enough time for a gradual cool down. Try to get HRs to 100 or below before dismounting.
Every class must end with a 3-5 minute stretch.
It’s ok to stretch upper body on the bike. Stretch the lower body off the bike.
If your class is a high intensity class, remind students about their own need for an easier sessionthe next day.
Thank everyone for coming.
Remind students to spray and wipe down bike, and to return towels to the proper bins.
Promote your own classes by announcing what you will be teaching next.
If there are any additional studio announcements to tell the class, a list will be left on the instructor bike prior to your class.
Post Class:
If necessary, stay after class to answer students’ questions or spend a little more time setting them up (if you were unable to spend much time during class). If you cannot spend time afterwards, please refer them to the front desk or to me to answer their questions.
Turn off fans, microphone and stereo.
Return any tools used (goniometer, plumb bob, stopwatch, etc)
Make sure the room is tidy. Pick up any towels left behind.
If a class is following yours, you must absolutely end on time.