FlyWheel™ Indoor Cycling Instructor Workshops

with Chris Kostman

"You are a very fast flier, aren't you?"

"I . . . I enjoy speed," Jonathan said, taken aback but proud that the Elder gull had noticed.

"You will begin to touch heaven, Jonathan, in the moment that you touch perfect speed. And that isn't flying a thousand miles an hour, or a million, or flying at the speed of light. Because any number is a limit, and perfection doesn't have limits. Perfect speed, my son, is being there."

-Richard Bach, Jonathan Livingston Seagull

 This program has been presented and is being taught at clubs in:

Los Angeles area: Santa Monica, Encino, Pasadena, and beyond
San Diego, CA Alameda, CA Lexington, MA
Boulder, CO West Palm Beach, FL Hong Kong
Sheridan, WY Middlebury, VT San Angelo, TX
Info on the indoor Cycling Workshops I offer: 1 hour, 3 hour, 9 hour - all one-of-a-kind
List of Graduates of my Workshops
Info on Adventure Sunday, a ten-hour, multisport, indoor/outdoor fitness adventure! (As featured in City Sports, Variety, Vogue, Fitness, and Club Industry!)
Info on Chris Kostman, the creator of this program and workshop presenter
This program in the news: "On the Inside Looking Out: How to Use Indoor Cycling to Become a Better Outdoor Cyclist" by Roy M. Wallack for Competitor and City Sports Magazines

 FlyWheel™ Indoor Cycling Instructor Manual by Chris Kostman

All Day Workshop Timeline
Indoor Cycling Instructor Guidelines (Also available as a PDF, 3 pages, 64K)
Descriptions and Definitions: Hand Positions, Core Movements and Positions, and General Comments (Also available as a PDF, 5 pages, 92K)
Ongoing Training #1: "Design and Flow of a Class" (Also available as a PDF, 2 pages, 48K)
Ongoing Training #2: "Cueing and Leading a Class" (Also available as a PDF, 2 pages, 52K)
Music for Indoor Cycling
Schwinn Spinner Bike Maintenance Plan (Also available as a PDF, 3 pages, 68K)
Schwinn Spinner Bike Maintenance Worksheet (Also available as a PDF, 3 pages, 68K)
Heartrate Efficiency Training Worksheet
"The Seven Pillars of Athletic Performance: Efficiency in Action," Fitness Plus, November 1996, ULTRA Cycling, Vol.5, No.3, July 1996.
"Spinning, the Stuff of Life," Over The Edge, July 1994, ULTRA Cycling, Winter 1994, The BOB Gazette, Issue #4, September 1993. (Also available as a PDF, 1 page, 4.1 MB)
"The Fitness Phenomenon - Start Spinning and Winning," Fitness Plus, Vol. 7, No. 3, March 1996, ULTRA Cycling, Vol. 4, No. 6, December 1995. (Also available as a PDF, 2 pages, 5.7 MB)
FlyWheel™ Indoor Cycling Instructor Manual PDF download (Pages 1-39 of 60. Contains ALL Indoor Cycling Pdfs listed above. NOTE LARGE FILE SIZE: 19MB!)

Chris Kostman has competed in ultra sports continously since 1983. Besides producing the Furnace Creek 508 each October since 1990, he also produces the Death Valley Century, Ultra Century, and Double Century in February and October each year, Hell's Gate Hundred, Mount Laguna Bicycle Classic, Rough Riders Rally, and the world-famous Badwater Ultramarathon since 2000.

Some Articles I Have Published about Outdoor Cycling and Life on the Endurance Path

Presented here for your reference (Click "Write Stuff" at left for more even articles)

The AdventureCORPS Way of Life

251. "The Classic Cyclist, Part Two," Endurance News, #71, August/September 2010.

250. "The Classic Cyclist, Part One," Endurance News, #70, June/July 2010.

249. "Any Bike, Anywhere: The Rough Rider's Way of Life," Endurance News, #68, March 2010.

248. "The Seven Pillars of Athletic Performance: Efficiency in Action" (2009 version), Endurance News, #63, May 2009 and Endurance News, #64, July 2009. An earlier version (192.) was published in Fitness Plus, November 1996 and ULTRA Cycling, Vol.5, No.3, July 1996.

247. "The Way of the Outdoor Athlete (2009 version)," Endurance News, #62, April 2009.

246. "Pain and Suffering: A Blueprint for Mastery (2008 version)," Endurance News, #60, October 2008.

244. "The Endurance Path Revisited: Dumb Things Ultra Athletes think & Do," Endurance News, #59, July 2008.

243. "Ten Steps on the Endurance Path" (running-specific version), Marathon & Beyond, July / August 2008.

242. "Ten Steps on the Endurance Path" (multi-sport version), Endurance News, #58, April 2008.

241. "In Search of Epic," Rough Riders, April 2008, and Endurance News, #61, January 2009.

211. "A Plea for Eating with a Purpose," Fitness, May 1999.

153. "Planet Ultra: It's Just an Attitude," City Sports, October 1993, Over The Edge, July 1994, and ULTRA Cycling, Vol. 4, No. 4, August 1995.

207. "Pain and Suffering: a Blueprint for Mastery," MultiSPORT, April 1999.

206. "Fuel for the Finish Line: Eight Lessons to Get You There," MultiSPORT, April 1999, and Marathon & Beyond Magazine, July 2007.

193. "A Day in the Life of an Adventure Athlete," Rivendell Reader, Vol.7, November 1996, and ULTRA Cycling, Vol.5, No.4, August 1996.

192. "The Seven Pillars of Athletic Performance: Efficiency in Action," Fitness Plus, November 1996 and ULTRA Cycling, Vol.5, No.3, July 1996.

148. "55 Things to Do or Know on the Path to Excellence, Part One," Over The Edge, September 1994 and ULTRA Cycling, Spring 1995, then Part Two appeared in Over The Edge, November 1994 and ULTRA Cycling, Vol. 4, No. 3, July 1995.

176. "Fifteen More Things to Do or Know on the Path to Excellence," ULTRA Cycling, Vol.5, No.2, June 1996.

209. "SCUBA Diving: a Lifestyle for the 21st Century," Fitness, May 1999.

131. "SCUBA Diving's Life Lessons," Over The Edge, September 1994.

101. "Pondering Peaceful Warriorship: A Conversation with Dan Millman," The Schedule, August 1993.

61. "Mountain Bikes: Who Needs Them?," Bicycle Guide, February 1993.

94. "A Rebuttal to Close-Minded Mountain Bikers," The Bob Gazette, Issue #3, June 1993.

93. "Mountain Bikes: We Need 'Em!," The Schedule, June 1993.

108. "Any Bike, Anywhere," City Sports, May 1993 and the 1994 Bridgestone Catalogue, September 1993.

208. "Wholistic Cycling: an Off-Road Primer," Tail Winds, January-February 1994 and Fitness, April 1999.

91. "Training Specificity: Who Needs It?," Bicycle Guide, May 1993 and ULTRA Cycling, Summer 1993.

38. "Super Human Potential: domain of the illuminati or of the common folk?," California Bicyclist, Jan. 1992.

147. "Cole's Cure: Universal Pelvic Tilt and Its Effect on All of Us," City Sports, November 1992; Triathlete, February 1995; ULTRA Cycling, Spring 1995.

79. "Blame it on Evolution," NOT published in Walking, 1993.

138. "The Wimp Factor," ULTRA Cycling, Fall 1994.

144. "Further Musings on Greg Lemond, Wimping Out, and Life in General," ULTRA Cycling, Winter 1995.

81. Book Review: The Outdoor Athlete; Total Training for Outdoor Performance, ULTRA Cycling, Spring 1993.

210. "Cross-Training for Life: The Way of the Outdoor Athlete (1999 version)," Fitness, May 1999.

174. "The Way of the Outdoor Athlete (original, 1993 version)," Biosphere 2 Newsletter, Volume 3, No. 1, First Quarter 1993; Triathlete, July 1993; ULTRA Cycling, Vol. 4, No. 3, July 1995; Fitness Plus, Vol.7, No.7, July 1996.

Cycling: Lifestyle

132. "Never Say Fred," The BOB Gazette, Issue #8, September 1994 and ULTRA Cycling, Vol.5, No.1, March 1996.

55. "Racing in Europe" AKA "To Live and Race in the Undiscovered Country," California Bicyclist, November 1992.

65. "When Style Was Effortless And Unmistakable" AKA "When Style Was King," The BOB Gazette, Issue #1, February 1993 and Wire Donkey Bize 'Zine , Vol.11, No.128, October 30, 1998.

64. "Of Dreams and Decisions in the New Year," The Schedule, February 1993.

60. "A Warm Welcome to a World on Wheels," The Schedule, January 1993.

Cycling: Training and Technique

230: "From One RAAM Racer to Another: Insights on Being There and Getting There." ULTRA Cycling, 15.3, May-June 2006.

225. "Living La Vida Ultra: Five More Steps on the Endurance Path," ULTRA Cycling, V14.3, May-June, 2005.

224. "Endurance Cycling: Five Mistakes to Avoid," Tail Winds, April-May, 2005 and ULTRA Cycling, September-October, 2004.

12. "The Double Century: Twice the Distance, Twice the Work, Twice the Rewards," Bicycling, April 1989 and Cycling Endurance and Speed, Rodale Press, 1991.

118. "Doing the Double," ULTRA Cycling, Fall 1993.

34. "Doing the Double," California Bicyclist, September 1991.

235: "Century Training: Cycling 100 Miles in One Day on 100 Hours of Training in Ten Weeks," National Geographic Adventure, June/July 2007.

89. "Century Riding: 100 Miles in One Day on 100 Hours of Training," The Schedule, May 1993.

50. "Century Training for Mere Mortals," Tail Winds, September/October 1992.

61. "Mountain Bikes: Who Needs Them?," Bicycle Guide, February 1993.

94. "A Rebuttal to Close-Minded Mountain Bikers," The Bob Gazette, Issue #3, June 1993.

93. "Mountain Bikes: We Need 'Em!," The Schedule, June 1993.

108. "Any Bike, Anywhere," City Sports, May 1993 and the 1994 Bridgestone Catalogue, September 1993.

208. "Wholistic Cycling: an Off-Road Primer," Tail Winds, January-February 1994 and Fitness, April 1999.

110. "Coach's Corner: Improve Pedaling Technique and Efficiency," The Schedule, October 1993.

99. "Coach's Corner: Riding in the Heat," The Schedule, August 1993.

95. "Coach's Corner: Bike to Run Transition Efficiency," The Schedule, July 1993.

92. "Coach's Corner: Develop Hill Climbing Ability," The Schedule, June 1993.

88. "Coach's Corner: Eddy Mztzger on Inline Skating," The Schedule, May 1993.

76. "Coach's Corner: Improve Time Trialing Technique and Speed," The Schedule, April 1993.

66. "Coach's Corner: Building Speed and Endurance," The Schedule, March 1993.

63. "Coach's Corner: Cold and Wet Weather Riding," The Schedule, February 1993.

59. "Coach's Corner: Mixing it up in the Off-Season," The Schedule, January 1993.

6. "How To Get Started in Ultra Marathon Cycling," UMCA Newsletter, May 1988.

3. "Winter Training," UMCA Newsletter, January 1988, reprinted in The RAAM Book, InfoNet Publishing, 1988.

About Bodies in Motion™ RoadRacers™ Indoor Cycling

(I created this program and then ran it from December 1996 to May 1998. This information remains here for historical purposes. It is no longer accurate nor applicable.)

Bodies in Motion's RoadRacers™ Indoor Cycling vs. Spinning® and the other Guys
More about Bodies in Motion's RoadRacers™ Program