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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Indoor Cycle Brand-Specific Class Profiles

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We all like our specific brand… Ever notice how, if you teach on multiple brands of Indoor Cycle, your class presentation changes a little from one to the other? From the distance all the IC’s from FreeMotion, Keiser, Schwinn and Star Trac, look pretty much the same. But you know better if you’re teaching at more than one location. Each brand’s bikes have their own unique characteristics: The resistance systems react 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Sets – “Call the Plumber”

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  The Power of “3” – “Call the Plumber” “Waves” by Mr. Probz “Duel” by Bond “Shake It Off” by Taylor Swift As many of you know I was recently selected as a Master Educator by Stages Indoor Cycling.  Last Saturday I led my first workshop at Cherry Creek Athletic Club in Denver and it was an honor to share the basics of power training with this group of 20 

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Sets

Christian, Seth and Me

The Power of “3” “Viva!” by Bond “Frequency” by Slyde “Restless” by Evil Nine On October 10th my sons, Christian and Seth, and I  participated in an indoor cycling charity ride called The Roadless Ride which benefits a local charity named Brent’s Place.   This event consists of 12 one hour indoor cycling classes where participants donate $45 or more for each class they choose to participate in.  There is 

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ICI/PRO Podcast 326 – Racing Your FTP Audio Class PROfile

That would be your FTP looking back at you... catch him if you can.

Now that I’m an official Stages Indoor Cycling Master Educator, I figured I needed to create an Audio Profile so you can hear how I teach one of my Power classes. My profile is “Racing Your FTP”. The goal is very simple; beat your FTP or “Threshold Check” numbers on every set. The ride will consist of two warm up songs, a “Threshold Check”, and three efforts of around 12, 

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ICI/PRO Podcast – Adirondack Climbs Audio Class PROfile

Adirondack Climbs

Adirondack Climbs profile is loosely based on a series of hikes through the beautiful Adirondack Mountains in Upstate New York. There are 46 peaks that make up the Adirondack High Peaks, and some folks take on the challenge of hiking all 46 of them. This ride is based on one of the smaller scale challenges, which involves six of the peaks and is named the Saranac Lake 6er –for the 

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Use YOUR Workout as Inspiration for your Next Class

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By Jennifer Lintz, Registered Dietitian and ICI/PRO Contributor If you strive to bring variety to your classes, consider using your personal workouts for inspiration. Certainly, going to other instructors’ classes and perusing the web can be a great way to pick up new ideas, but so can your own workouts. I run quite a bit when I’m not on the bike and have found it to be a gold mine 

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Falling in Love with the Golden Zone – Zoning Video Profile featuring Tia Kilpatrick

Zoning Indoor Cycling Video Profile featuring Tia Kilpatrick

I love the simplicity of the Zoning Heart Rate program. Three zones (Easy-Blue/Moderate-Yellow/Hard-Red) that are created using two thresholds; T1 Aerobic Threshold & T2 Anaerobic Threshold – AKA: AT or LT. Simple to communicate and easy for anyone to understand – perfect IMO for our Indoor Cycling classes. We’ve discussed Zoning multiple times here at ICI/PRO. Here are some links where you can learn more about Zoning and how this three 

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ICI/PRO Podcast 317 – Mashup – HIIT vs. Party on the Bike Audio PROfile

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Created By: Dennis Mellon Training Type: Varied Working HR and Wattage Zones: 1-5 Total Class Length: 60 Minutes With the battle raging in indoor cycling between scientifically proven training techniques and fun workouts, I believe there is a place for both. The HIIT (High Intensity Interval Training) portion of the class will be structured intervals while the Party on the Bike portion will be music mapping to some classic “Happy 

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