Instructor Dennis Mellon presents his A little Bit of Everything profile as our 60th Audio Class PROfile! What has me most excited is Dennis has included a Harmonically Mixed playlist he created with Mixed In Key software on his Mac.
Dennis exemplifies exactly what I refer to when I say; "we provide a platform for smart, talented Instructors here at ICI/PRO!" It brings me huge pleasure to discover and then promote Instructors to our members around the world + produce their class profiles for your enjoyment.
We're convinced these profiles, from a real diversity of contributors, with help you grow as an Instructor and then keep your class filed with energetic and excited riders!
This new Audio Class PROfile will make an awesome addition to your rotation of class profiles.
Ride Profile: “A Little Bit of Everything”.
This is my “Go To” profile. This workout, like the title says, is a little bit of everything. Riders will work on all energy systems and all types of riding. At some point in this workout every rider will work on both their strengths and weaknesses. The ride will start with a warm-up followed by a Threshold Check. The first set will be a longer “around threshold” ride. In the second set riders will perform three, 2-3 minute, “above threshold” intervals. The Third Set is a sustained “Race” effort. The workout will conclude with three 1 minute max efforts.
A Little Bit of Everything PRO/Playlist in Spotify - and in Deezer check these as sometimes that don't convert exactly.
You'll need this track - Proper Education to complete your playlist. Right Click > Save As and then open in iTunes. It should show in your Spotify / Local Files library and you can add it before syncing to your phone.
Listen to Dennis' presentation below.
Want to learn more about Dennis Mellon? Check out his website.
Podcast: Play in new window | Download
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
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OK, we have a riders find their wattage average in the short threshold test at the beginning of the profile. Now during the throughout profile we ask them to work using this number. Why would we care how the rider maintains the threshold wattage number with a combination of gears and RPM, seated or standing?
Spook, I believe it is important to train the rider to deal with everything they may experience outside. I also believe it keeps the class more interesting.
I know John put the playlist for my profile “Little Bit of Everything” on Spotify. I also put together a mix of all the songs on my website, you can download it to your podcast library here:
If you use video you can also download a video that I use for this class. This is a huge file, be patient as it downloads.
Spook if I’m understanding your question, there’s a bunch of reasons to encourage riders to work at varying combinations of load & RPM.
The first, as Dennis points out, is keeping the interest of everyone.
We all tend to have a “sweet spot” where we’re most efficient = make the most power/watts at the lowest HR or RPE. Some of us are mashers (big gear pedaled slowly) while some are spinners (smaller gear at high RPM).
“Training your weakness” is valuable to over all fitness. Asking riders to create and maintain their FTP (or baseline wattage) at +or- their preferred RPM/Load combination can bring about improvements over time. I’ll do my; His, Her’s and Our’s profile in class following this same concept.