The Loud Ones – Class Work Set Profile using the Stages Sprint Shift

The Loud Ones ICIPRO Class Profile

Ride Name: The Loud Ones Work Set Length: 13:44 + 7:17 recovery [21 minutes] The Sprint Shift on the new Stages SC3 bike is your interval training solution. Left position for easy, Center position for medium, Right position for hard. Make micro-adjustments with the resistance knob during the interval. Could it be any easier? Now, I am a big believer in training with power, benchmarking your effort, and documenting your 

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The Power of Harmony – 60 minutes of Harmonically Mixed Music

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Over the past few weeks there have been some questions on the ICI/Pro website that gave me the idea for this week’s post. One question was about music flow and another was asked which comes first, playlist or profile? To show one way to make music flow I decided to put together a playlist of songs that are all in the same harmonic key, this is technique is called “Harmonic 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – Benchmark Testing

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Benchmark Testing The gold standard of benchmark testing in indoor cycling is the FTP (Functional Threshold Power) test.  I’m a huge fan of this test and perform it with my classes on a monthly basis.  In a perfect world every rider would know their power and/or heart rate thresholds and have personalized training zones that are percentages of these values.  We don’t live in this perfect world and in any 

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We’re using Epic Planet’s “Tour of The West” Video This Week

Tour of the west Epic Planet Indoor Cycling DVD Video post

With the weather starting to break here in the frozen north, today [Sunday] is my last scheduled Performance class for the season. To celebrate our (hopeful) return to riding outdoors, I thought it would be fun to ride along with this new Indoor Cycling DVD from Epic Planet – Tour of The West. This 60/45 minute video is a compilation of five minute long segments, from past titles, that includes 

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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

ICI:PRO DJ Scott Melker Music Playlist Contest

  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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