Simple and Progress Profile for March 2016 Week 2 – 3, 2, 1 Blast Off!!

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  Here’s the week 2 profile for the month of March 2016. 3, 2, 1 Blast off!!!!  As the intervals get shorter the intensity gets HOTTER and more POWERFUL!!!!   But you’ll need to cruise into orbit in the middle.   Right Click to download a recording of me teaching this profile  with a Stages IQ   http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_2016_03_1_GATC_StagesIQ.mp3   Right Click to download a Trainer Road video and audio recording of 

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A New Spin on Indoor Cycling Videos

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I’ve been using video in my indoor cycling classes for years, recently I started added my Trainer Road profiles to the display so riders know the exact length of every interval.  I’m a firm believer in sharing the entire profile with my riders.  By projecting the profile on the screen riders can make a plan on how they can most effectively complete the workout. Today I was playing around with 

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Club Industry 2015 – My Video “Show Me” Indoor Cycling Class

I’m on my way to Chicago for Club Industry 2015 to show off the new Stages SC3 Indoor Cycling bike. Cameron Chinatti and I will be leading a bunch of free training session, if you’re in the area please stop by and ride with us. Here are class descriptions and registration links: Here are the descriptions and form links to register for each: 8:30-10:00 – Oh no! Not the Power 

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The Power of 3 – Three Song Harmonically Mixed Music Sets, Let’s Go Country!

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I’m not embarrassed to say that I like country music.  Country is a genre that many indoor cycling instructor avoid, but I embrace it.  I get more complements about playing country music than any other genre.  Country music IS popular and has a HUGE following.  I live in Denver and a few weeks ago U2 was playing the Pepsi Center, a 20,000 seat venue and Luke Bryan was playing Mile 

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The Power of 3 (Video) – The Triple Crown

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After 37 years of waiting we finally have another Triple Crown Winner.  I love horse racing, the beauty, the grace and the power of these animals is intoxicating.  Over the last 37 years there have been many horses that have won 2 of the 3 Triple Crown races, but they have no one has been able to pull off the trifecta.  The fact that so few horses have been able 

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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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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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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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