The roots of the Spinning® program are firmly entrenched in the concept of training the mind and body together. This approach sets Spinning® apart from other indoor cycling programs, as well as many fitness programs in general.

The actions of our bodies are influenced by the thoughts in our minds. The body may be willing and able but if the mind is weak, unfocused or reticent, you're out of luck. The key to achieving your physical potential is getting your mind and body to work together. As a Spinning® instructor, this is your most important task (after ensuring the safety of your enthusiasts).

How does the mind influence the body? First, lets look at how the two hemispheres of your brain work together and react to stimuli. Think of the brain as being divided in half vertically. The left side excels at diagnostic, logical and rational thinking, and problem-solving; it thrives on learning isolated components (e.g., pedaling, jumping, standing). The right brain controls activities in which many factors are handled together, including imagination, coordination and execution of movements, as well as intuition and creativity. During a Spinning® ride, the left brain examines each single component-- looking for errors, faults, strengths and weaknesses -- in search of ways to develop skills. This part of the brain is responsible for improving form and technique. The right brain then combines all of these individual skills into flowing movements, priming the necessary muscles for the task ahead. It receives the "blueprints" for each movement from the left brain and creatively fine tunes and finesses them into one flowing performance.

Since the muscles are controlled by nerves from the brain, what you think determines what your body does. Consequently, it's important to strengthen the nerve pathways. Physical training establishes and strengthens these pathways in the body, while mental training keeps them clear and pliant. (Think of it this way: Physical training builds the road and mental training maintains it.) When the mind and body work together, you achieve peak performance and "flow:"

The natural way to fuel the nerve pathways in the brain is with visualization. Since your central nervous system cannot make a distinction between real and imagined images, your nerves respond to the imagery as though it were really happening (one European study showed that people who visualized themselves lifting weights actually stimulated muscle fibers). So, when you shift from imagining an event or activity to really doing it, your body is prepared.

Visualization is simply imagining and drawing a picture in your head. The more vivid the imagery, the more you excite the brain to arouse the muscles required to experience the task. As children, visualization is the first step toward experience and growth. Children have such vivid imaginations because they have no experience to draw on; they're making it up. Do you remember dressing up in your parents' clothes, playing house, teacher, pilot or doctor?

As successful adults, you continue to .use imagery to create pictures of what you want. Athletes mentally rehearse to prepare for events and peak performance. Patients use positive imagery to overcome disease and pain. Salespeople visualize themselves successfully closing sales. People in high-pressure jobs use imagery to reduce stress. Spinning® program enthusiasts use visualization to find relaxation, manipulate heart rate, perceive ease, resist fatigue, learn self-discipline, discover higher levels of performance and realize how to program a stationary bike with a simple thought.

APPLYING VISUALIZATION IN THE CLASSROOM

As an instructor, you should be continually creating visualizations to guide your enthusiasts through their ride. It helps to know how your enthusiasts are going to use that imagery. For example, if I want my riders to focus on using smooth, continuous pedal strokes, I have them visualize pedaling over the smooth rocks in a stream. At that point, I know my enthusiasts are trying to focus on that image. They're seeing themselves pedaling smoothly over slippery stones. This creates a mental "rehearsal" that will wake up the nerve pathways that control the skill and help them "pre-experience" it. Realize, however, that too many distractions or too much discussion can ruin the visualization. Give your enthusiasts time to focus on what you've told them, then have them try to consciously feel how their muscles are moving to create that fluid, circular stroke (that's where the right brain comes in).

The next step in creating vivid, effective visualizations is to tap into your enthusiasts' senses. Refer to the sensations or passion they might feel, draw their attention to sounds in the music-or the absence of any noise whatsoever. Have them "listen" to the silence. Point out smells or flavors, describe colors, have them put themselves center stage in their own visualizations. The final step is for them to allow their imaginations to cross over into reality and to execute confidently and skillfully what they were practicing in their mind's eye.

The mind and body work well together. Through visualization you will successfully link the brain's nerve pathways to the working body parts. This will motivate your enthusiasts to increase body awareness, enhance relaxation and get in touch with their true source of energy.

For a deeper look at creating visualizations and using Spinning® language, sign up for the Spinning® Language Workshop at the next WSSC.