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Tips to keep your cycling class in their seats for the cool down
By Christina | May 6, 2008
I have been teaching indoor cycling classes since 1999 and group exercise since 1986 and there is a common thread amongst many of the participants I have had over the years, they feel the cool down aspect of the workout is a waste of time. This blog will focus on cycling classes but can be applied to any exercise class.
Once the thumping music slows and the heart rates start to come down people feel there is no value to what they are doing. That is a far cry from the truth. There must be a transition phase from hard work to off the bike and out the door. The cool-down allows for recovery at the cellular level and brings the body back to safe levels for departure. The following may help you keep your riders in their seats until the class is actually over:
- Review class highlights. Ask the riders how the ride made them feel. Discuss which parts were hardest. Was the class challenging enough? Which were their favorite songs? Where could they have pushed harder? Did they find it too challenging? How do they feel now compared with during the work phases? If you can keep their interest for just a few minutes you will have completed the cool-down, and so will they.
- Emphasize the benefits. Emphasize that cooling down allows them to recover faster, making them better able to work out again tomorrow or the next day.
- Encourage mind/ body connection. Ask the riders to keep some resistance on their pedals, just enough to feel the push point. Have them close their eyes and rest their hands gently on the handlebars. The pedal speed is controlled and comfortable, and breathing slows. Try the following script: “Check in with your body. Does one area feel more tired than another? Are there parts of your legs, back and shoulders that feel tight? Inhale, and as you exhale, release the tightness. Keep your eyes closed, and consciously relax and release into the easier motion. You have worked through any stress you brought in with you. Acknowledge the relaxed state of your fatigued body. Your stress is gone, your body is worked, and your breathing has slowed down. Inhale fully and exhale completely, circle your shoulders and relax your neck. Inhale again, and as you exhale, open your eyes and roll yourself up to an upright, seated position on the bike.”
- Choose excellent cool down music. Sometimes there is no need for talking. Simply introduce the cool-down; cue time, pedal and cadence. I like to use music with a message - always uplifting. Right now I am using “My Wish” by Rascal Flatts. I tell them, just listen to the words. I watch and see smiles and head nodding. It is awesome to see people getting an emotional buzz from the cool down, you are setting up the tone for the rest of their day.
