Instructor’s Written Exam Study Guide Toggle

Introduction

Thank you for taking the time to learn about your role as an Induro Instructor. We welcome you to the Induro Theater Enhanced Cycling program. We will review
●    bike set up
●    greeting of participants
●    Induro positions
●    moves, and attacks
●    how to work with the Induro Facilitators and the facility Induro Director
●    the different video styles and formats offered with the Induro Program.

This quick guide will prepare you for the written exam you will submit to receive your official Induro Instructor Certification. In addition to studying this written exam quick guide, we suggest reading the manual, participating in a live or online workshop, and reviewing the online Practical Assessment form to assist you as you prepare your Induro Cycling written exam.
As you read this guide please take notes and envision how you will put your newfound knowledge to assist your facility in offering an amazing theater enhanced cycling experience.

Bike Set-up
One key element of beginning any INDURO Cycling class is to make sure that every participant has been shown how to properly set up their cycling bike. Seat height, seat position, and handlebars will differ for each rider. We suggest explaining the simple mechanics of the bike and how to adjust it to meet their own body measurements to ensure comfort and safety.

Seat Height Adjustment
1.    Have the participant stand next to the bike.
2.    Raise or lower the seat equal to their anterior superior iliac spine (front hip bone). Next, raise one leg and bend at 90 degrees and adjust seat so the top of the thigh is inline with the top of the saddle.
3.    To ensure the proper height, have the participant sit on the seat with their sit bones (ischial tuberosities) on the rear portion of the saddle and place the ball of each foot on the pedals. Look for a slight bend in each knee at full extension.
4.    Check for stability in the saddle by eliminating any rocking movement in the participant’s hips – this may result from the seat height being too high. If seat height is too low, the participant will not be allowed to extend the leg adequately which can result in excess strain on the knees and over work of the quadriceps.

Seat position (Fore and Aft)
1.    To attain the proper seat position (fore and aft), the participant should be seated with the sit bones on or towards the back of the saddle.
2.    The arms should demonstrate a slight bend at the elbow and be a comfortable distance from the handlebars.  This position allows the participant to maintain upper body control when needed as well as facilitate adequate breathing and relaxation during the workout.
3.    Hold one foot at the front and one foot at the back of the pedal stroke(feet parallel to the floor). The knee of the front foot should fall over the ball of the foot when in the center of the pedal (where the pedal attaches to the crank arm).  If the knee lines up over the front foot toe – slide the seat back.  If the knee falls over the heel – slide the seat forward.
4.    Once the participant has arranged their seat, secure the foot into the pedal, check your facility’s pedal types. Most clubs offer cages, SPD, and/or some offer Look. If your facility does offer clip in pedals then suggest to students they purchase cycling specific shoes to match that pedal type. If the student already has cycling specific shoes, make sure the cleats are locked in by having the student raise the foot with power and that the pedal is secure. If the student has non-cycling specific shoes then make sure they can put their feet in the cages and pull the strap to secure their feet.

Handle Bar Height
Initially, the participant may be more comfortable with the handlebars in a higher position to ease any strain on the lower back and perineum.  As the participant becomes stronger on the bike, a lower handle bar height may be preferred to encourage better flexibility, the ability to push the coccyx (tailbone) further back in relation to the saddle and ensure more power and speed during riding.  Encourage the participant to find the position that is most comfortable and work towards more efficient pedal strokes. Saddle equal to the the handlebar is ideal for experienced riders.

Handle Bar Fore and Aft
Some cycles do not have this option however this is a nice way to finalize the bike set up. Make sure to move the handlebars away from or closer to the student so that they have a slight bend in the elbows when sitting in saddle. Students should also be able to comfortably place their wrists and/or mid forearms on the bars when sitting in the Aero position.

Body Position
A very important aspect to point out to the participant is the perineum area. No matter which position the participant chooses they must be aware not to sit on the nose or center of the saddle as this will place too much weight on the perineum. Beginners and the unfit will have a harder time with this because their muscles will not be conditioned to take the pressure off the center of their saddle. Remind participants they are not sitting on a bar stool so the weight must be shifted to the sit bones. A good tip to ensure the proper position is to tell the participant to keep their sit bones in back of the saddle and knees straight or slightly in. This constant reminder will help transfer weight away from the perineum and more into the glutes, iliopsoas (hip flexor), core, hamstrings, and quads. If you want a large number of participants in your classes, then pay close attention to the proper set up as it will make the difference in whether or not the participant returns. Always recommend cycling shorts or bibs with chamois (padding) for ultimate comfort.

Participant Greeting
Always be available 10 minutes before each ride as the Induro certified facilitator has been trained to assist with greeting students and bike set up before class begins so you will want to coordinate appropriately. Accurate delivery that insures intended workout is explained, expectations set, and optimal workout is achieved.
1.    My name is <NAME> and this is Induro Cycling, a theater enhanced beat based ride.  Over the next – _ minutes, I am going to take you on a ride in <LOCATION> -.  We will be [describe ride: going up and down hills, taking a scenic journey, etc]
2.    “Please remember throughout this ride that the Resistance and Cadence will be announced so you can take the workout at your own personal level. Rest when needed. ALWAYS make sure to have enough resistance before standing. We ALWAYS stand in a 4 or 5 Resistance. The 1-5 Scale is YOUR scale”.
3.    Remember Your Body. Your Bike. Your Ride.”
4.    Important reminders for Instructors
a.    In the studio ten minutes prior to class time to start the feature or soundscape video
b.    Friendly and approachable
c.    Making eye contact with students
d.    Be adaptive to the needs and limitations of each arriving student
e.    Students should be reminded to position sit bones in the back of the saddle with knees straight or slightly in

Resistance and Cadence
1.    For the resistance (the amount of tension on the pedal stroke)
2.    1 is the lightest
3.    2 is light-medium
4.    3 is medium
5.    4 is medium-heavy
6.    5 is the heaviest
7.    Communicate to students that it is VERY important not to stand unless in at least a 4 resistance (4R). It is dangerous and ineffective to stand with medium or light resistance.
8.    For the cadence (the speed of pedaling defined by the number of revolutions per crank in one minute).
9.    1 Cadence is the slowest
10.    2 is on beat on the half-beat (one and two and three and four and one and….)
11.    3 is medium pace
12.    4 is on beat on the whole beat (if less than 130 RPM) (one, two, three, four, one, two….)
13.    5 is a controlled sprint
14.    Please refer to the Resistance and Cadence chart to establish your riding and teaching techniques using the Induro 1-5  Resistance and Cadence scale.
Communicate to the class that Induro uses a Resistance/Cadence 1-5 scale. For the Resistance 1 is the lightest and 5 is the heaviest. For the Cadence 1 is the slowest, 2 is on the half-note, 3 is medium pace, 4 is in the whole note, and 5 is a controlled sprint.

Induro positions and moves and attacks:

Positions

Seated: Sits bones on back of saddle, knees over feet, engaged core, shoulders back (proper posture), elbows soft, neck is neutral.

Aero: Forearms on handlebars, shoulders down, chin up, sit bones back of saddle.

Standing: Hands on ends of handlebars, engaged glutes and core, slight hip impingement.

Flex: Hips back, Bum 6-12 inches out of saddle, increased hip impingement, engaged glutes and core, chin up, and chest down.

Tall: Hands on center of handlebars, flexed pecs, engaged core, no hip impingement,

Moves: All Moves should be cued with the 4R/2C:

Bounce: Left and right shift in the body weight that should be fun, high energy, and on beat.

Standing Forward Press: Chest compression 6” max (do not go fully over handlebars). This move may be difficult for beginners and instructors should first cue a 1 Cadence with slow and controlled movement for comfort and safety.

Rocks: Seated to standing, Repeat (also knowing the industry as “jumps”)
2 counts = Stand, 2, Sit 2, Stand, 2, Sit, 2…
4 counts = Stand, 2, 3, 4, Sit, 2, 3, 4, Stand, 2, 3, 4…
8 counts = Stand,2,3,4,5,6,7,8, Sit, 2,3,4,5,6,7,8, Stand, 2,3,4,5,6,7,8, Sit..

Rolls: Standing to flex, Repeat
2 counts = Stand, 2, Flex, 2, Stand, 2, Flex, 2…
4 counts = Stand, 2, 3, 4, Flex, 2, 3, 4, Stand, 2, 3, 4…
8 counts = Stand,2,3,4,5,6,7,8, Flex, 2,3,4,5,6,7,8, Stand, 2,3,4,5,6,7,8, Flex..

Rock and Roll Combos or “Combos”: Combine the Rocks and the Rolls, Repeat
2 counts = Stand, 2, Sit, 2, Stand, 2, Flex, 2…
4 counts = Stand, 2, 3, 4, Sit, 2, 3, 4, Stand, 2, 3, 4…
8 counts = Stand,2,3,4,5,6,7,8, Sit, 2,3,4,5,6,7,8, Stand, 2,3,4,5,6,7,8, Flex..

Diamonds: Standing, Tall, Flex, Seated, Repeat
2 counts = Stand, 2, Tall, 2, Flex, 2, Sit 2…
4 counts = Stand, 2, 3, 4, Tall, 2, 3, 4, Flex, 2, 3, 4, Sit, 2, 3, 4
8 counts = Stand,2,3,4,5,6,7,8, Tall, 2,3,4,5,6,7,8, Flex, 2,3,4,5,6,7,8, Sit..

Press, Press, Flex, Flex: Compression of chest 6” max, press over center of handlebars, draw hips back to flex position
Press, Press, Flex, Flex, Repeat

Attacks: All Attacks should be cued with the 4R/3C:

Standing Attack (Standing Run): Standing position with slight hip impingement, bum over saddle

Flex Attack: Flex position, increased hip impingement, hands mid-section of handlebars for more experienced riders / increased exertion or most preferred is forearms on the handlebars and grip under the bottle cage. Cue engaged glutes and core, deep breathing and hips back over saddle.

Aero Attack: Forearms on handlebars, engaged glutes and core to limit bouncing in saddle. Cue deep breathing, sit bones back of saddle, knees straight or slightly in, and controlled pedal strokes.

Utilizing the Induro S.A.D.L Cue Cards

Scenic – These cues are used when creating moves, attacks, or flats in coordination with scenic footage on the videos. Examples would include street signs, street lights, bridges, road signs, or any other visual aspect that you would recognize during your regimen.

Ascending – These cues are used when there is uphill footage being shown in the video. The SADL cue cards come filled in with the Ascending time codes for you convenience. You should always cue a 4 or 5 resistance during the Ascending period.

Descending – These cues are used when there is downhill footage being shown in the video. The SADL cue cards come filled in with the Descending time codes for your convenience. You should always cue a 2 or 3 resistance during the Descending period.

Lateral – These cues are used when there is flat road footage being shown in the video. The SADL cue cards come filled in with the Lateral time codes for your convenience. You should always cue a 2, 3, or 4 resistance during the Lateral period. Imagery cues discussed in the manual will be effective here.

Induro Video Styles and Formats:

1.    LIVE INSTRUCTOR Formats
1.    Motion Rides are Induro videos that:
i.    Do not have the 10 minute welcome chapter so should not be started 10 minutes prior to class time
ii.    Do not have the Welcome, Warm up, or Cool down, Stretching, and Thank you chapters
iii.    Include the Induro soundtrack
2.    Feature Rides are Induro videos that:
i.    Do have a welcome chapter and should be started 10 minutes prior to class time
ii.    Do have the Welcome, Warm up, or Cool down, Stretching, and Thank you chapters
iii.    Include the Induro soundtrack
3.    Soundscape Rides are Induro videos that:
i.    Do have a welcome chapter and should be started 10 minutes prior to class time
ii.    Do have the Welcome, Warm up, or Cool down, Stretching, and Thank you chapters
iii.    Does NOT Include the Induro soundtrack, however does contain the “whoosh” of passing cars and other sounds of the road

1.    VIRTUAL INSTRUCTOR Format:
1.    Guided Rides are Induro videos that:
i.    Do not have the 10 minute welcome chapter so should not be started 10 minutes prior to class time
ii.    Have a voice over and graphics to teach a “virtual” led class
iii.    Includes the Induro soundtrack

Please refer to all of study materials you have received in addition to the skill sets you learned in the Induro Workshop and review all of the saddle positions, moves, attacks, and recovery periods found in this quick guide and the complete Instructor’s manual to complete your written exam. You must score at least 80 points of 100 to pass the written exam.

We look forward to riding with you soon!