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ICI/PRO is the Indoor Cycling Instructor Community's resource for free music, Instructor teaching tips, motivational cues, education, entertainment, class profiles, routines and music playlists.

ICI/PRO Podcast #176 – Getting Started With Intervals Audio PROfile

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Master Instructor Tom Scotto's latest Audio PROfile

OBJECTIVE AND INTENSITY

The objective of Getting Started With Intervals Audio PROfile is to allow riders to first understand that there are many ways to perform intervals. An “interval” is just a duration of time. Not only can the amount of time spent during each interval vary, but the approach as well. For example, intervals can focus on strength, aerobic fitness, threshold management or pedal stroke technique. In addition to the length of each effort, the target intensity and target cadence play a role in how the body interprets the stress and benefit.

Here's your PROfile to print.

Getting Started with Intervals PRO/Playlist and in Deezer.

Podcast: Play in new window | Download

Originally posted 2011-09-24 10:14:13.

ICI Podcast #198 – Teach Your First Class With Power! PRO Member Playlist and PDF to Print

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Created by: Cameron Chinatti / Stagesâ„¢ Indoor Cycling

Training Type: All levels — beginner friendly

Cycling Specificity: Introduction to metrics

Total Class Length: 45 minutes

Note from John: Cameron’s PROfile is specific to the FreeMotion S11 series of indoor cycles. With a little creativity on your part this profile could be used with any brand of Indoor Cycle that displays power.

Observation Playlist in Spotify and in Deezer

Orientation-Observation-PROfile.pdf

Originally posted 2012-01-29 13:26:24.

Performance Cycle Class Week 4

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Tommy Taylor with George Hincapie

Tommy Taylor with professional cyclist George Hincapie

Finding a sub for your typical Indoor Cycling class can be a real challenge at times… finding someone qualified to coach a room full of experienced cyclists and endurance athletes expecting a Performance Cycle class can be nearly impossible. Impossible that is unless you happen to be friends with a popular, local cycling coach like my friend Tommy Taylor 🙂  Tom agreed to coach this week's Performance Cycling class for me, while I'm in Phoenix for a family wedding!

This week's class profile is a repeat of week one – which was very well received by my athletes – Coach Troy’s Spinervals Competition 22.0 — Time Trialapalooza. This week will be different with many now having a true understanding of FTP after our assessment last week!  Tom is a believer of the “Best Effort” I include in every class to give everyone a baseline wattage to work off of = no one is sitting there wondering; “what the heck is my threshold you're telling me to work below, @ or above?

Class length 75 minutes + Cool Down

Warm Up — 10 minutes. 5 minutes of gradual increases in wattage. During the second 5 mins. we’re finding the wattage where everyone is first noticing a change in breathing; VT1 / Aerobic Threshold = the top of the Recover Zone shown above. This establishes a rough understanding of a base wattage that we use throughout the rest of class.

3 x 30 sec. Hard / 30 sec. Easy – Openers to AT/LT. I cue these by first having everyone find the amount of load @ 70 RPM that has them feeling they should (not just could) come out of the saddle. The 30 sec. Hard is then simply accelerating to 90+ RPM which results in some pretty impressive power numbers. The 30 sec. Easy is back to 70 RPM — many will stand during the Easy portion.

2 minutes rest – I encourage riders to focus on their recovery. Once they feel calm in their breathing, bring back the Base level work wattage.

20 min. Tempo — Here I included a 4 min. “Best Effort” to establish a benchmark PTP Personal Threshold Power (top of the Perform Zone) or ride at 110% of FTP if known. It’s very helpful to riders to have that understanding of their personal upper wattage number. The “Best Effort” Threshold # + the Base Threshold # we found earlier form the three Power working zones I use in class.

– 1 min. build at preferred cadence (suggested as 85-95 rpm) — press the Stage Button to reset the averages.

– 4 min. “Best Effort” This should hurt, but be do-able. I ask everyone to observe their average at the end and then…

– 15 min. reduce effort slightly (15% — 20%) and maintain wattage in between the two Thresholds.

I have everyone note the combined average, over the full 20 minutes, at the end of this effort. I’ll use this wattage in the Tempo Intervals to follow.   

5 min. Rest — Once breathing calms we bring back ~ Base Wattage and ride out of the saddle for a break.

15 min. Tempo — Quickly establish the average wattage from the 20 min. Interval. > Stage Button and then maintain. You may want to offer slight changes in cadence & load, while keeping wattage = to the initially established #.  

5 min. Rest –

10 min Tempo — Time is shorter… so we should be able to work a little harder. Again quickly establish the average wattage from the 20 min. Interval + (if possible) add 10-20 watts > Stage Button and maintain

5 min. Rest

5 min. Tempo — What have you got left? I’ve got a really competitive group and although I heard some grumbling, they all appeared to push this 5 minutes at (some above) their PTP / FTP :)

Cool Down

Here’s my Playlist from week one's class in Spotify and Deezer – all are 10 minute+ songs. As this is a timed class, I don’t worry about trying to match the efforts to the music.

 

 

Originally posted 2014-01-12 05:48:33.

The Weekly Ride – 10/29/18 Amy’s Mixed Ride

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Welcome to the The Weekly Ride by Cycling Fusion

Welcome to our new era of The Weekly Ride, you get:
  • Full Ride PDF
  • Apple Music Playlist
  • Spotify Playlist
  • File to Download the Ride directly into My Fitness DJ (Yes, no Programming)
  • The Ride will be available for purchase in the iClass Builder Store (No Programming)
  • A Podcast of the ride being delivered by a master instructor.

 

Continue Reading…

Originally posted 2018-11-05 08:33:43.

Simple and Progress Profile for June #2 – Pyramid Sets

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egyptian-pyramids-hero-AB

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Two Recordings of Me teaching this profile on the Stages SC3 IC Bike

June 14th, 2016 Class Recording.

 

June 17th,2016 Class Recording

 

65 minute “Play it and Forget it” harmonically mixed music set that was used for the June 14th,2016 recording.  This mix was featured in a previous post.  You can check it out by clicking here.

 

If you have not downloaded the VismoX app yet, what are you waiting for? This app takes these profiles to the next level of understanding power and your body's reaction to it.

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Click Here to download VismoX

 

Below, Premium Members can follow links to download all the above media, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

Click here to Downloadable Power Postcard to Print

PowerPlus - Workbook

Click here to Downloadable Zone Chart that includes StagesIQ Colors

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PiQ Zones

My_Zone_Zones

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To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

Click here to watch a video on how to download media files from ICI/Pro.

 

 

Podcast: Play in new window | Download

Originally posted 2016-06-18 09:55:37.

The Weekly Ride – 05/28/18 Mixed Ride

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Welcome to the The Weekly Ride by Cycling Fusion

No more hunting for new music or counting out cues to develop your ride profile.  Here is your ready to ride profile for a fully choreographed ride, that can be displayed from your phone, or printed out onto cue cards for your class.  This ride is timed out, down to the second, to make your life as easy as possible!

 

Continue Reading…

Originally posted 2018-05-31 23:40:19.

ICI/PRO Podcast #141 — YOUR Numbers Audio PROfile with Tom Scotto Pt 2

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keiser m3 power watts numbers

As promised here is Part 2 of Tom Scotto's YOUR Numbers Audio Profile where Tom explains how you can help your students to begin to learn their Heart Rate and Power (watts) numbers.

I would love to know how many of you are teaching on the Keiser M3 or New Schwinn AC Performance Indoor Cycles with power. Please leave a comment about your experiences teaching these class with this new technology.

You can download the PROfile PDF here

 

Here's your Spotify PRO/Playlist! Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.

Podcast: Play in new window | Download

Originally posted 2011-02-27 16:04:46.

The Power of 3 – Keep it Simple and Progress – Profile (Sept 2015 Week 1.1 @ Threshold) Do You FTP?

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The Self-Fulfilling Prophecy.  

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Over the last 2 years I've been performing a FTP (Functional Threshold Power) test on the first Thursday and Friday of every month in every facility I teach in that has bikes with power.  I have yet to have anyone complain or comment that I test too often or that the 20 minute FTP effort is too hard.  What I have been told is how much people like knowing their threshold numbers and how much they enjoy the challenge of the test.

Last week I was involved in a conversation on Facebook where some indoor cycling instructors were discussing various ways to estimate FTP with their class.  My response was “Why estimate it when you can perform a REAL test and get some REAL FTP numbers?”.  Some of the responses I got back were that the test is “too hard”, “too long”, “too complicated”, “newbies might get scared away”, or “some people just want to ride and not focus on numbers”.  I was, quite frankly, shocked by the lack of confidence these instructors had in their class participants.  If we, as instructors, don't have the confidence that our riders are strong, tough and smart enough to handle and understand the benefits of a FTP test, this doubt will quickly turn into a self-fullfiliing prophecy and class participants will never reach their full potential.

I believe the best instructors don't only know the science of exercise physiology but are also masters of physicology and expert motivators.  It is our job to show each and every rider the respect they deserve by having the faith that they are capable of completing any physical task we ask of them.  I am in constant awe of what my riders are capable of, they impress me every day, but amaze me on FTP days.

Bikes with power are becoming the norm in most indoor cycling facilities.  This new technology will keep riding a bike that goes nowhere in the forefront of group exercise for years to come.  If your facility is going to invest in these state of the art bikes, instructors and facility mangers should program regular FTP tests so they can be used to their fullest capabilities and riders can be aware of their current fitness levels, set up proper training zones and track improvement over time.  The use of power can be a bit confusing at first, but after performing a FTP test most riders quickly gain an understanding of their maximum sustainable intensity or threshold wattage.

 

Believe in your students and they will surprise you, doubt your students and they will affirm you. 

Here are some links to articles I have written about FTP and Threshold over the years.  My testing profile may have changed slightly but the science is still the same.

Full articles are only available to ICI/Pro members.

FTP Mix – Harmonically Mixed Set for Functional Threshold Power Test

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

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

Click here for a Training Peaks article explaining FTP

Click here for an article explaining the different zones

Power Based Training Zones (Coggan Power Zones)

Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)

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Trainer Road movie that can be used by the instructor or shown to class to keep time for each interval

 

 

FTP Profile to Print

FTP_Profile

 

Billy Idol's Mony Mony ski video that can be used for the three 1 minute intervals

 

AC/DC's Thunderstruck concert video that can be used for the 5 minute test

 

USA Pro Challenge Vail Pass Time Trial movie that can be used during the 20 minute FTP test

 

Recording of me teaching this FTP profile with Power on the Stages SC3 Indoor Cycling Bike

 

Recording of me teaching this FTP profile with Power on the Ion Blade Indoor Cycling Bike

 

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

Click here to watch a video on how to download media files from ICI/Pro.

Podcast: Play in new window | Download

Originally posted 2015-09-07 21:49:16.

ICI/PRO Podcast #138 – JRA Audio PROfile

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So you find yourself riding along a smooth, flat section of road. You may have a little wind at you back and you are making good time, as you enjoy the sights and smells of the country. “Hello there Mrs. Cow,” you call out as if one will respond. All that aerobic activity has your brain working at maximum effectiveness and thoughts and ideas fill your head. Suddenly you realize you can’t remember the last 20 minutes or so… that’s JRA.

My music suggestion for these long endurance classes is using some of the excellent mixes available from cadencerevolution.com

Here's your Spotify PRO/Playlist! Dreezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.

Here's the link to download the PDF

Podcast: Play in new window | Download

Originally posted 2011-02-17 17:55:42.

The Weekly Ride – 12/16/19 Last Years Holiday Ride

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https://music.apple.com/us/playlist/2018-holiday-ride/pl.u-1Bj1tABz9LEWelcome to the The Weekly Ride by Cycling Fusion

Welcome to our new era of The Weekly Ride, you get:
  • Full Ride PDF
  • Apple Music Playlist
  • Spotify Playlist

 

Continue Reading…

Originally posted 2018-12-18 21:31:33.

ICI/PRO Podcast #206 – It’s not easy staying green Pt 1 Video PROfile from Cameron Chinatti

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Sometimes audio just isn't enough! Cameron-Chinatti Master trainer with Stages Indoor Cycling

Staying on the cutting edge of Indoor Cycling 2.0 is very exciting… and very demanding! The ICI/PRO Team is continually searching for new and innovative ways to educate our ICI/PRO members about the latest developments in fitness and Indoor Cycling.

The introduction of Power to many of our classes brings with it a number of challenges to delivering our training resources in an audio format. But have no fear! Master Instructor Cameron Chinatti has has created a wonderful two part video presentation of her It's not easy staying green class profile. We will be publishing part two next week.

Here is Cameron's Spotify Playlist and Deezer – here song choices are noted in the video.

Download the transcript of this podcast.

 

You can watch part one below and you will also find it in your iTunes feed.

Did you find this helpful? Please let us know.

Podcast: Play in new window | Download

Originally posted 2012-03-29 13:14:32.

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