Above and @ Threshold Profiles – “It should feel like you’re taking a bath in a tube full of lactate”

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  We’ve all heard the causality dilemma, “Which came first, the chicken or the egg?”.   Ancient philosophers have been debating this question since the beginning of recorded history.  Indoor cycling instructors have been asking themselves a similar question,”What comes first, the playlist or the profile?”, ever since Jonny G showed the world how much fun it could be to ride a bike that goes nowhere. As a more “seasoned” instructor 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “More Rest = More Work”

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  In many of my “The Power of 3″ posts I have written about the importance of “anchoring” time and effort.   In it’s most basic terms this means that the shorter the interval the higher the effort.  If you instruct on bikes with power, then a higher effort should also translate to a higher wattage.  This “anchoring” concept holds true as long as riders are given appropriate rest or 

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My Profile for the – ICI/Pro DJ Scott Melker Music Playlist Contest

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  As many of you know I’ve worn many hats in the fitness industry,  I’ve been an Assistant General Manager, Operations Manager, Fitness Director, Triathlon Coach, Master Swim Team Coach, Master Educator, Personal Trainer, Group Exercise and Indoor Cycling Instructor.  Throughout my almost 25 years in this customer service industry I have heard many member comments, complaints and compliments.  Through these years I have grown a thick skin but the 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “Find the Flow”

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  Before I was an ICI/Pro Contributor, or Master Educator, before I spent every weekend coaching whatever sport my kids were playing at the time, back in what feels like a different life I was and Ironman triathlete.  I spent close to 10 years in pursuit of that coveted Hawaiian Ironman spot, only to see my competition get faster and that spot get farther and farther away.  I may not 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “Around, Below and Above”

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The Power of 3 – “Around, Below and Above” “Congregation” by The Foo Fighters “The Hanging Tree” by Peter G RewerRK “In the Clear” by Foo Fighters Over the past few weeks I have been fascinated with the HBO series “Sonic Highways”, which features one of my favorite bands, the Foo Fighters.  “In this new series, Foo Fighters commemorate their 20th anniversary by documenting the eight-city recording odyssey that produced 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “Like Warren Miller Only Better”

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The Power of 3 – “Like Warren Miller Only Better” “Outside” by The Foo Fighters “Bone Thugs-N-Chili Peppers” by The Melker Project “Vertigo (Redanka Power Mix” by Peter G ReWerk As many of you know, I live in Colorado and skiing is one of my family’s favorite winter activities.  Every year we used to look forward to the release of the latest Warren Miller ski movie as the unofficial start 

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FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

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FTP Mix “Where the Streets Have No Name” by U2 “Wake Me Up” by Avicii “Real Gone” by Sheryl Crow “Danny, Dakota and the Wishing Well” by A Silent Film “Can’t Hold Us” by Macklemore & Ryan Lewis “Vertigo” by U2 Last week I wrote about the “Threshold Check” or “Mini-Threshold Test” that I perform at the beginning of every class.  This week I want to share how I teach 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “Stairway to Heaven”

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  The Power of 3 – “Stairway To Heaven” “Rhiannon” by Stevie Nicks “Come On Eileen” by Dexie’s Midnight Runners “Stairway To Heaven” by Heart For years I had been patiently waiting for the facilities I instruct in to upgrade their bikes to use power.  When these upgrades finally started to happen I was surprised by the different wattage readings I would see, not only, from different brands of bikes 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – “My Body Tells Me “NO” But I Won’t Quit Cuz I Want More”

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The Power of 3 – “”My Body Tells Me “NO” But I Won’t Quit Cuz I Want More” “Turn The Levels” by DJ Lobersterdust “Part of Me” by Katy Perry “My Body” by Young the Giant There has been a lot of talk lately about the proper range of RPM (Revolutions Per Minute) in indoor cycling classes. The general range that most indoor cycling certifications recommend is 60-110rpm. That doesn’t 

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The Power of 7 – Seven Song Harmonically Mixed Indoor Cycling Set – “No Left Turn”

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The Power of 7 – “No Left Turn” “Lessons in Love” by Neon Trees “Dance Again” by Jennifer Lopez “Walking on Air” by Katy Perry “Moves Like Jagger” by Maroon 5 “Only Girl” by Rihanna “Mmm Yea” by Austin Mahone “Timber” by Pit Bull Do you remember the old days of indoor cycling when it felt like the only cues instructors knew were “turn it to the right” or “add 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Sets – “Close the Gap”

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The Power of 3 – “Close the Gap” “Talk Dirty to Me” by Poison “Tainted Love” by Soft Cell “Bohemian Rhapsody” by Queen Last Saturday my outdoor cycling group had their last organized ride of the season.  It was a beautiful day in Denver, no wind and the temperature ranged from 50-70 degrees.  This group has a wide range of abilities, there are men and women, young and old, husbands 

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