BPM CYCLE™
CUEING, IMAGERY
& VERBIAGE
CUEING
Cueing is one of the most challenging aspects of teaching group fitness. Your students require notice of upcoming moves, so cue the next move before the transition. This will alert and prepare the riders that the current move is coming to an end and to listen for new instructions for the next move.
There are also different modes of cueing:
• Verbal
• Visual
• Kinesthetic
When teaching class, you really want to limit the amount of talking to basically cueing and motivating the riders. Save the long explanations for the introductions, warm up and cool down portions of the ride.
• Assess the amount of cueing you are giving.
• As an instructor it is important to observe students to get a better understanding of what’s happening when they don’t grasp a move.
• When a change is coming up in your ride, it is best not to use a monotoned voice delivery. Differentiate your voice inflections so that the cueing is more substantial and captures the attention of the riders
Verbal vs. Visual vs. Kinesthetic
Verbal
The science behind BPM Cycle’s™ cueing is apparent when discussing the ease of which each move has a name and the positions and combination of those positions are consistent. Add the 2,4, and 8 count regimens and you have a formula that caters to all three cueing methods.
Simply call out “4 Resistance and 2 Cadence Standing Position and prepare for 4 count Rocks. Stand to sit on the four count on my cue”. You students once learned in the BPM format will know exactly what to do and when just from that quick and effective verbal cueing session.
Visual
While performing visual cueing it is important for the instructor’s physical movements to be efficient and precise so the rider can see how to perform the move correctly. Visual cueing also includes showing modifications and showing the wrong way of doing a certain move. For example, with the Rolls (Stand to Flex) you can demonstrate reduced range of motion from a Stand to a slight Flex followed by a ‘what not to do’ such as lowering the chest past the handle bars. In reference to the verbal cue the complimenting visual cue of the 4 count Rocks would be: increasing your resistance and match your cadence to the beat to support your verbal cue of a 4R 2C your class will see and do the same. As you stand and sit on the four counts of the music your students will once again see and do. Therefore comprehending your visual cue.
Kinesthetic
This form of cueing is reserved for riders that are having true difficulty in mastering the proper positions and movements of BPM Cycle™ and should be used with caution if at all. Considering physical contact is not encouraged, BPM suggests using Verbal and Visual cueing to show proper form and guidance. Kinesthetic would be used after getting verbal permission and may be used for something such as correct knee alignment.
CLASS IMAGERY
Indoor cycling classes are the perfect environment for using creative imagery in coaching. Use of visualization techniques can also be used to break through those four walls enclosing the room, and is one of the unique aspects that sets indoor cycling apart from so many other group fitness classes. Examples are as follows:
• Open Road
• Hill Climbs
• Tailwind
• Headwind
• Rolling Hills
As previously mentioned, your imagery cues will help you prepare the participants mentally and physically for what they are about to achieve. Aside from imagery there is also the need to fill time with motivational cues and general class verbiage to remind the riders to stay mentally focused while pushing themselves physically.
CLASS VERBIAGE EXAMPLES
“Respiratory, Pulmonary, Cardiac, and Vascular systems. You are built like a machine, prepare to ride like one.”
“Clear your mind. ”
“Your body, Your Bike, Your ride.”
“We spend so much time taking care of everyone else, right here, right now, take care of yourself. You made time for this ride, enjoy it.”
“This ride is for you! Enjoy it!”
“We know exercise is good for the body, it is also good for your mind and soul.”
“Do what you can do at the intensity that is good for you.”
“Prepare yourself mentally for what you are about to accomplish physically.”
“Take deep and controlled breaths.”
“Your brain and body will release hormones - adrenaline and endorphins when pushed beyond normal exertion.”
“The heart beats, on average, over a gallon of blood every minute. Assist the control of your heart rate with deep breaths.”