Why You Should Try a Hydrobike Class .. Hydro-what?

When I first heard about hydrobike classes I will admit to scratching my head. A bike .. in the water? I could neither envision it nor understand how that would work.

Let’s fast forward a bit. I love fitness trainings and I love to teach so, when presented the opportunity to learn how to teach hydrobike classes I decided to attend.

What is a hydrobike class like? I am sure that there is a formal description but I’ll give you my two cents. It’s not indoor cycling and it’s not aqua aerobics. It’s almost as if the two had a baby and the child was an evolved hybrid of sorts .. ūüôā

After the training was over with, while I knew the gist of how to teach the class I was still a bit nervous .. I just could not wrap my brain around it. So, I opted to attend a class while a fellow instructor was teaching in order to see a full class taught. That helped .. so much .. although the class was ‘full’ so instead of riding a bike I jogged in the pool and observed the class.

Ok .. I was finally ready to teach it.

Officially being in the teaching rotation my first class time happened. I walked in prepared start to finish. Everyone was set up, we got the bikes into the pool (something about throwing the bikes into the pool is very therapeutic .. heh), I hopped on, and we started to warm up.

After the warm up we started right into the meat of the workout. And … about a minute later I realized this …

Hydrobike is no joke.

I was seriously winded and fighting the water. It was uncomfortable, challenging, and energetic. I never feel like I conquer the spin / indoor cycling bike but I have a grasp on my workouts when I am on them.

So .. how does it work?

The hydrobike has no resistance knob on it, so you never change the tension to find hills, or flats. The resistance is controlled by the rate at which you pedal. Faster legs = more tension. So when I went all out on that first song, the water fought me back, big time.

A bonus to the scenario is this .. you’re working in water so, when cycling was low impact, this is even lower impact.

Like any class you control the workout. You change speed, change positions, and, something new, can incorporate water weights / upper body movements into the equation. You can even change your body position relative to the bike to alter the workout.

Note: As a spinning instructor I had a hard time grasping the things that are considered big “NOs” in spin .. but I kept / keep reminding myself that this in not spinning .. ūüôā

After teaching it a few times I can definitely say that it’s been a positive addition to my teaching regimen. It’s a different workout for the legs and change is always good for avoiding those dreaded fitness plateaus. I highly recommend people trying it, if the opportunity is there.

What do you need for class?

  • Bathing suit (a one piece bathing suit) OR just wear a tank top / shirt and shorts
    • If you wear a tank top / shirt and shorts you’ll want them to be form fitting otherwise they’ll drag with the weight of the water.
    • Most people seem to wear tanks and shorts .. I wear a bathing suit and shorts about half the time. The other times it is a tank top and shorts.
  • Shoes that you can wear in the pool
    • You’ll actually strap into the pedals, like you do in regular indoor cycling classes so you need shoes. Water shoes, old shoes, .. something that you don’t mind getting wet. If you do it barefoot you may miss some of the benefits of the workout.
  • Water bottle
  • Towel .. to dry off with ūüôā

Some people may need other items (ear plugs, etc) but those are at least the basics to get you through class.

I hope this helps and I really hope that you try it out!

Thanks for reading!

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Spinning / Indoor Cycling ‚Äď 45 Minute Interval Profile 50/50 (45-02-04)

I taught this 45 minute profile the other day and really enjoyed it. I actually taught it a few weeks prior as well and was trying to remember which profile it was. I have been running short on time this week so I dug the notes out for this one and re-taught it … it was apparently a great coincidence!

This one is almost a 50/50 split between strength moves and faster paced tempos, with long enough focuses to really test both the mental and physical aspects of the class.

Ok, let’s have a look at this one a bit closer..

  • DeliriousWarm Up.
  • Move It, Shake ItEndurance¬†Track. Note to all, I love the Jump Smokers’ remixes. They are worth checking out. The tempo of this song helps to really warm the legs up and get the heart rate going.
  • Love in the 21st Century –¬†Endurance¬†Track. Neon Trees has a few songs that make great seated flats. This is one of them. The only tricky part is that the second surge starts 4 counts sooner that you think. It will sneak up on you, if you’re not aware of it.
  • RevolutionStrength Track.¬†I think this was on a previous profile. I will admit to playing it a few times lately .. ūüôā .. This one is inspired by CXWORX.
  • Heart Upon My SleeveStrength Track.¬†When I first heard this song I was not into it but it has grown on me. Climbing in this one, with legs already tired from Revolution, this one starts to dig deeper into the legs along with¬†the riders’ mental /¬†physical strength and endurance.
  • Thunder¬†–¬†Strength Track. One more strength track before we switch. The legs are tired now so that switch is going to be a physical challenge as we switch fast and furious to the next song …
  • Greyhound –¬†Endurance¬†Track. So this one is not showing up on the list because it’s not a Spotify version. It’s a 3 1/2 minute version of the song by Swedish House Mafia. It’s a FANTASTIC seated flat. The tempo changes are hopefully easy to pick out¬†when you listen to it.
  • Jealous –¬†¬†Endurance¬†Track. This is a good up tempo song to move into the last part of class now. After Greyhound the class is going to be winded and challenged. Using this song helps to push them ahead while taking advantage of the elevated heart rate.
  • What Do You Want From Me¬†– Endurance¬†Track.¬†We’ll add half the gear back on for this one as we start to move into the one last hill.
  • Marilyn Monroe¬†–¬†Strength Track. Last strength track. The legs have gone from quick paces to a heavy climb set, then back to quick, and now this. They should be feeling this song!
  • I Love It –¬†Endurance¬†Track. I love this song, and hate this song! It’s short and mean .. and is that one last, massive push to finish class. The seated flat surges are 30 / 45 / 20 seconds long.
  • Stereo Love –¬†Cool Down … the best part of class, right? ūüôā

I hope you enjoy and definitely follow me on spotify (the link is below) as I will keep posting new rides!I also have playlists by spinning moves, i.e. seated flats, standing climbs, long songs, etc.

Thanks for reading!

Christina

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Spinning / Indoor Cycling ‚Äď 60 Minute Interval Profile 25 strength / 75 endurance (60-11-11)

My classes are still¬†going through the New Year’s Progressive Profiles for one more round and this profile is the start of the change back into the strength profile.

The playlist is below (it won’t show the non-Spotify music) and I’ll break it down a bit more below it ūüôā

The bulk of the class is working at endurance / non-hill pace except for 3 songs in the middle. It’s enough to throw your rhythm off and then make you restart back into the faster pace!

Warm Up – Sugar – Maroon 5. Love!

Endurance РJealousy РWe used this as movement in and out of the saddle to really warm up the legs.

Seated Flat РWelcome to Africa РThis is a great seated flat. When the music takes off I squeeze two surges in, with a 16 count break in between. Then two more during the rest of the song.

Endurance¬†– Freak On (Peter G ReWerk) – I like this remix! It’s a bit old school, and then a bit older school. It’s a fun tune for spinning

Seated Flat РBurn it to the Ground РOne more seated flat before we switch into the small section of strength

Strength РUptown Funk (Rhythm Scholar Jungle Funk Remix) РThis is a great remix to an overplayed song. It mixes in Jungle Boogie and brings a little old school with it!

Strength – Dance Rock Shake Pop – This is a good song for a seated climb. The tempo and beat is enough to keep you in it, mentally.

Strength¬†– Take Back the Night (Kharrington’s Pump n Pitch remix) – I LOVE this version. It’s a bit more upbeat and keep pushing you through it!

20/10s – House Tabata – Switching back to that flat road on this one. This is a 20/10 version without the ‘coach’ .. I’m a fan of a little bit of cuing but most of the ones I found on Spotify are too much coaching for me. This has none and it’s very obvious to hear the changes. This is treated as a seated flat with surges, for 8 rounds.

Endurance РMy Love РThis is a great tempo to keep pressing ahead. The legs are tired after both the strength switch and those tabatas!

Endurance РDelirious РThis is a great song for movement in and out of the saddle.

Endurance¬†– It‚Äôs Not Over – This song goes on forever! There is a 30 second ‘dead spot’ in it but it is WORTH it. This is one of my current favorites!

Endurance РFootloose РWrapping up class with a fantastic seated flat. This is always a popular, and challenging choice!

Cooldown РSave Room РThis is a great song by John Legend!

I have lots of playlists on Spotify .. for seated flats, standing climbs, by BPMs, you name it. Definitely follow me as I’m always adding new music to them!

Thanks for reading!

Christina

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Things New Spinning Instructors May Not Know

Most spinning / indoor cycling instructors have been trained. We’ve spent hours in workshops, learning body mechanics, how to design classes, and how to be successful coaches. We then spend hours sitting in front of our computers, stressing over classes, trying to get them perfect, from the music to the layout and intent.

We were prepped for all of that and while we walked in really nervous, we knew what to expect. We set the members up, introduce class, tell them our intentions and hit play. Then, we learn a few things in that first class that we did not quite expect.

  • Learning to breathe while teaching spinning / indoor cycling is an adjustment! I remember teaching my first class years and years ago, having everything down pat. About 5 minutes into class I was just trying to calm my nerves and keep my breath while trying to fight a few words out. Tip: Try running and talking, or try practicing to an empty cycle room. The goal is to get your heart rate up and be able to talk. It does not have to be non-stop conversation but enough to coach.
  • Teaching is both very humbling and very rewarding.¬†If you just happen to say something wrong, everyone hears it. If you ‘woo’ during class (like I do) or are a heavy breather, everyone hears it. Guess what .. they get used to it .. and it’s no big deal. It’s humbling to be in front of a class but worth it, knowing that you are helping people along whatever fitness journey that they are on. Sometimes it ends up in everyone having a good laugh ūüôā
  • You will put more pressure on yourself over every class than the class will ever put on you. We spend hours creating classes, wanting them to be challenging, inspiring, and just plain out perfect. We put the mic on that first time, teach the class, and hope that they enjoyed it.¬†We put so much more stress on ourselves, on being perfect, than they ever put on us. We will always strive for perfection but that pressure gets better, I promise!

I could add more, and will do so in a later post. Teaching is one of the better decisions that I’ve personally made in my life.

To this day I’ll still have my nervous moments but I honestly believe that it’s a sign that we care and we want to give them a great class!

Thanks for reading!

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