Indoor Cycle Instructor Podcast | ICI/PRO Premium Education
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.
Welcome to the The Weekly Ride by Cycling Fusion:
Originally posted 2018-03-13 15:36:45.
Welcome to the The Weekly Ride by Cycling Fusion
Originally posted 2018-12-23 09:34:42.
I have been receiving an incredible amount of positive feedback about these progressive profiles, so I have decided to provide ICI/Pro members with two profiles per week starting in September. In order to keep it Simple and keep it Progressive I'm going to provide a profile every Wednesday that focuses on intervals that are @ or Above Threshold (Zones 4,5 and 6) and on Saturday or Sunday I'll post a profile that focuses on intervals that are @ or Below Threshold (Zones 2,3 and 4). Heart Rate, Power and RPE zone descriptions are available below.
Through my years an endurance coach and indoor cycling instructor I have seen my athletes and class participants make great gains by following a progressive program for 3 weeks then using the 4th week for recovery or a “free” or non-technical workout. In order to stick to this plan I'll be providing 3 weeks of @ or Above Threshold workouts followed by a “Free-For-All” workout. I'll also be providing 3 weeks @ or Below Threshold workouts followed by a FTP (Functional Threshold Power) or FTHR (Functional Threshold Heart Rate) workout. I believe the testing profile is VERY important to show riders the gains they are making as well as finding new and REAL numbers to work with for the next month.
Most, but not all, weeks I'll also be providing a 65 minute mixed music set that can be used with these profiles.
Let me know how it goes.
Click here for a great article explaining the different zones.
Below you'll find Week 1 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute “Maximum Sustainable Wattage” Test
3 minute interval goals and specifics:
2 minute interval goals and specifics:
1 minute interval goals and specifics:
Tabata goals and specifics:
3 minute interval goals and specifics:
2 minute interval goals and specifics:
1 minute interval goals and specifics:
Tabata goals and specifics:
3 minute interval goals and specifics:
2 minute interval goals and specifics:
1 minute interval goals and specifics:
Tabata goals and specifics:
Cool Down
The complete article is available to ICI/PRO Members Join ICI/PRO to unlock this today.Podcast: Play in new window | Download
Originally posted 2015-09-02 05:00:00.
Instructor Kathy Palkaninec contributes The Vicious Cycle, her Audio PROfile which was one of the winners of our Ultimate Instructor Class Profile contest.
Kathy teaches at MindBody Trendz in Cooper City, FL and she begins her profile like this:
Objectives and Interests:
This ride was created after researching metabolic conditioning sequence and how to burn stubborn body fat. I found the Ultimate Cardio Sequence by Shaun Hadsall. His explanation and sequence based on science inspired my “vicious cycle”. The name of the game is Intensity first. The protocol of this ride is based on the following: Once the heart rate is elevated in the warm up, the training goes into the “fight or flight” mode with short intense bursts over and over.
The Catecholamines are the hormones released by the adrenal glands in response to stress. Being part of the sympathetic nervous system they force the release of free fatty acids into the blood stream. These short bursts will create the famous” after burn” that can potentially increase metabolic rate up to 48 hours after exercise. Science has proven that free fatty acids do pour into the bloodstream after such high intensity training. However, research shows that these fatty acids, if not removed from the blood stream, will move to another place in the body and again re-store as fat.
The Vicious Cycle PRO/Playlist in Spotify
The Vicious Cycle PRO/Playlist in Deezer
You can listen to Kathy's presentation below or subscribe to our free podcast in iTunes here.
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Originally posted 2013-04-21 11:33:27.
Doug Rusho, Master Instructor with Stages Indoor Cycle provides our latest Audio PROfile: Winch and Plummet
Objectives:
#1: Students will experience the contrast between resistance and cadence, as it relates to steady state power production.
#2: Students will begin to discover what resistance/cadence combination is most efficient for their physiological make up.
Key take away from Doug:
In order to improve fitness we must continually challenge the body with new situations. Everyone has a “comfort zone” resistance/cadence combination when producing power. This profile encourages students to step a little outside their comfort zone for a diverse training effect. It may also be a source of self discovery, where a student realizes where their body works best and/or what their weaknesses are.
I'm experimenting with a few changes to these Audio PROfiles:
Leave a comment and let me know your feeling about these changes.
Winch and Plummet PRO/Playlist in Spotify with a few substitutions. Get it from Deezer here.
Listen to Doug's presentation here.
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Originally posted 2012-08-12 10:40:39.
About as BIG GEAR as they get!
Jim Karanas is a Master Instructor and Program Director for Indoor Cycling Group of North America.
Jim describes BIG GEAR TRAINING as; Weight Training on the bicycle.
PROFILE DESCRIPTION
This workout is to improve sustainable strength and increase muscle fiber recruitment while working aerobically. The workout consists of pedaling at very low cadence (about 50-55 rpm) in a big gear up a hill for five to 15 minutes at a time in the saddle, focusing on smooth pedaling. The workout should remain aerobic in terms of heart rate. There is controlled and limited recovery between efforts equal to the length of the work period…
Here's the BIG GEAR TRAINING PRO/Playlist in Spotify and Deezer (Lots of substitutions)
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Originally posted 2011-11-17 09:56:57.
Tom Scotto from Cycling Fusion presents the second in his series of Audio PROfiles designed as the companion to Global Ride virtual cycling DVDs.
Paceline Cycling in France – DVD #2
PROFILE DESCRIPTION
A five minute warm-up and cool-down provide bookends to the perfect ride at the base of the French Alps. Two steady 20-minute efforts separated by a 5-minute recovery will provide many training scenarios and objectives with this DVD.
OBJECTIVE AND INTENSITY
Since the structure of this DVD is based around two 20-minute steady-state efforts, one could easily approach this as a tempo ride (Zone 3) with intermediate recovery or a 2×20 threshold field test pushing the limits of Zone 4.
Paceline Cycling Audio PROfile Download
Tom didn't provide a playlist as the music on these DVD's are actually quite good. The download lists the artists.
I'm planning to teach this class Monday. Here's my playlist in Spotify built from the artist list. And the same playlist in Deezer.
Listen below or find it in your Super Secret iTunes Podcast feed.
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Originally posted 2012-07-07 09:22:09.
Recording of Me teaching this profile on the Stages SC3 IC Bike
Right Click to download this class recording
Below, Premium Members can 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.
The 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.
Click here to Downloadable Power Postcard to Print
Click here to Downloadable Zone Chart that includes StagesIQ Colors
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To download any of the above media on a Mac:
To download any of the above media on a PC:
Click here to watch a video on how to download media files from ICI/Pro.
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Originally posted 2016-06-09 11:14:26.
Master Instructor Tom Scotto ends the year with another excellent Audio PROfile. ICI/PRO members can look forward to another 12 NEW PROfiles in 2012.
“This is one of my favorite rides because it puts us under some “good” stress for long periods of time. We are going to be targeting a very uncomfortable level of intensity — just above our endurance effort and below the point we start to become breathless. It can be tough because, mentally we either want to shut it down or step on the gas and blow up. Neither is an option.”
“For those of us that know our thresholds, we are going to be working between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).”
“Before you get prideful and think this is not going to be a hard ride, keep in mind that very little recovery will be provided in order to keep this steady level of stress on our body. Usually I tell you to take some time to recovery if you over-shoot your ability, but today I want you to take a different approach. During this ride, if you over-shoot your ability, I ONLY want you to back down a little bit and see if you can re-establish your effort. If not, back down a little bit more until you can stabilize.”
“One last note to those of you that are outdoor riders building base. This is a great workout to assist in your aerobic conditioning but NOT a substitute for those long hours in the saddle. 60- minute indoor cycling classes are not the place to building that kind of endurance so make sure you are getting your saddle time in addition to this class.”
Here's your printout for Aerobic Cruz Intervals
Spotify Playlist. Deezer Playlist.
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Originally posted 2011-12-24 07:49:57.
Julz Arney, Schwinn® Cycling Lead Master Trainer contributes our latest Audio PROfile!
Flat Sandwich on the Beach
This ride is completed in just three stages of work – Two “Flat Sandwiches” and a simulated run on the beach. The first two stages are the “Flat Sandwiches.” Each sandwich is made up of a hill, a flat, and a hill. They are both approximately 15 minutes long and they are identical in intensity. The first hill is Moderate effort, the flat progresses from Moderate to Hard effort and the second hill moves riders from Hard through to an Anaerobic ending. The goal is to give the second Flat Sandwich equal or better effort and focus than the first.
Download Flat Sandwich on the Beach Right Click > Save As
Flat Sandwich on the Beach PRO/Playlist in Spotify
Flat Sandwich on the Beach PRO/Playlist in Deezer
One of the tracks shown in the Spotify playlist won't play until you download it to your computer. Right Click > Save As the link and then open it.
Lupe Fiasco vs. Phoenix — The Show Goes On (MT Mashup)
Listen to Julz present her class profile below or subscribe to our free Podcast in iTunes and never miss an episode.
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Originally posted 2013-03-16 08:23:20.
Two Recordings of Me teaching this profile on the Stages SC3 IC Bike
June 21st, 2016 Class Recording.
June 22nd, 2016 Class Recording
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.
The 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.
Click here to Downloadable Power Postcard to Print
Click here to Downloadable Zone Chart that includes StagesIQ Colors
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To download any of the above media on a Mac:
To download any of the above media on a PC:
Click here to watch a video on how to download media files from ICI/Pro.
Podcast: Play in new window | Download
Originally posted 2016-06-22 22:36:14.
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