Presenter’s Name: Nasya Henry The University of Southern Mississippi Workshop Title: “Cycling: Let the Good Times Roll”

Songs: 1. Good Vibrations - Marky Mark & the Funky Bunch 2. Believe - Cher 3. Gonna Make You Sweat (Everybody Dance Now) - C+C Music Factory 4. Whoop! There It Is - Tag Team 5. Thunderstruck - AC/DC 6. Mamma Said Knock You Out - LL Cool J 7. 2 Legit 2 Quit - MC Hammer feat. Saja 8. Smells Like Teen Spirit - Nirvana 9. Let the Good Times Roll - B.B. King 10. Everything is Everything - Lauryn Hill *start cool down

Games:  The Wave

Set the group’s initial cycling cadence, then have one rider start to climb and each subsequent rider follow suit within a set interval. Once everyone is into the climb, the first person drops down and then the next, and so on.

 Visual Images Print out inspirational words in bold letters on separate pieces of paper, post them on bikes or all over studio. Ask participants to focus on one word that either motivates them or has special meaning for them. Example words include “energy,” “passion,” “motivation,” “focus.”

 Team Setup Dividing the class into teams is a great way to mix up a ride, encourage group interaction, increase motivation and make participants feel that they are part of a select group. Create teams by splitting the group in half or by selecting groups based on clothing color or even participants’ birthday months or astrological signs. To keep things fun, try to be as creative as possible.  Intervals Split class and have them compete against each other while they perform sprints, speed drills, or climbs. One team motivates the other team while they perform their movement and vice versa. You can do this in intervals of 10, 15, and 20. Have them repeat 3-4 rounds and increase tension each time.  Signals Indoor cycling instructors can create hand signals that represent different drills. Once the signals and the drills have been explained, you can then use these signals exclusively (no talking) to lead the group. Also, you can make this an elimination drill. For example, if a rider forgets a signal, he or she is “out” of the drill and has to go into active recovery until the remaining riders complete the rest of the drill. To indicate someone is out, you can use a hand signal, such as “thumbs down.”  Verses/Chorus You can use the chorus or verse of a song to cue participants on when to perform a specific movement. For example, Thunderstruck by AC/DC repeats the word “thunder” numerous time. Let participants know every time they hear the word “thunder” or “thunderstruck,” they will stand and when they hear it again, they sit back down.  Circuit Drills Depending on the number of participants, split the class into three or more groups and give each group a different training focus. For example, have Group 1 perform standing climbs, Group 2 sprint the flats, Group 3 perform seated climbs. (Keep the duration of each set consistent.) Have each group then switch and perform a new drill, until each group has performed all indoor cycling drills.  Mystery cyclist Before class, ask one of your participants to be that day’s “mystery rider.” Throughout the indoor cycling workout, give hints about this rider’s identity. You could start off with broad hints like, “He (or she) is wearing black bike shorts” and build up to more specific clues like, “He is the proud owner of a large dog.” At the end of the workout, let class members vote on who they believe is the mystery member; you could even award a small prize to the winner.