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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.

Performance Cycle – Pinning Down Two Numbers Class Profile

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FMPW11

I hate math, especially when I'm forced to do quick calculations in my head.

Figuring (forgive the pun) that many other people dislike math, I won't ask anyone to do any calculations in my classes. For example, I would never cue something to the effect of; now I need everyone at 85% of AT for one minute… and then we'll push up to 95% for the final 30 seconds! Against a background of loud, pounding music, at that point I've got my head up and I'm mouthing to you:

Wait… what are you asking me to do? 

Won't do it. Instead I base my Life Time Performance Cycle classes on two numbers; PTP (Personal Threshold Power) and JRAP (Just Riding Along Power – AKA > Base Watts > VT1 / First Ventilatory Threshold Power). From these two rider identified threshold wattages, we can construct three meaningful power Zones;

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Originally posted 2015-01-18 13:43:52.

ICI/PRO Podcast 0015 – 082018 70s Endurance Ride Delivered

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This weeks ride is from me, Joey! – “In all honesty, I was dreading putting together this week’s ride. My classes have been after me to put together a few theme rides, which I almost never do. This weeks ride is focused on music from the 1970s. I am in the endurance working phase of my micro-periodization for my classes, so I had the profile already put together in my mind. I used one of my favorite endurance profiles, where we start with a higher cadence in the 100s and then work our way down to the 60s adding tension the entire way. The wildest thing happened, I had an amazing time. Once I started listening to the music I kept on thinking: “Oh, I remember and love that one” and it just kept on happening. I ended up with over 140 songs on my short list to choose from. It really made putting this class together fun. I hope that you enjoy riding it as much as I have.” Joey

Short version of the ride PDF is available HERE.

Get all of the ride details HERE.

Get all of the ride details HERE.

Originally posted 2018-09-16 21:55:14.

ICI/PRO Podcast 0011 – 071618 Increasing Tension Ride Delivered

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This ride is from Joey!! – “This was a fun ride to create. This is one of my favorite types of classes. I love the increasing tension class because it builds endurance, builds strength, and teaches the riders how to manage their tension

Short version of the ride PDF is available HERE.

You can get all of the ride details as part of our new era of The Weekly Ride HERE. Each week our members 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.

Get all of the ride details HERE.

 

Podcast: Play in new window | Download

Originally posted 2018-07-23 16:33:38.

ICI/PRO Podcast 0021 – 2018 Holiday Ride Podcast

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This week features the 2018 Holiday ride from Joey. The ride is primarily focused towards strength, but there is a fair mix of cadence work. Good luck and have fun. Joey

Get all of the ride details HERE.

Get all of the ride details HERE.

Joey's “2018 Holiday Ride” Playlist
1: “Wizards in Winter (Instrumental)”, Trans-Siberian Orchestra (The Lost Christmas Eve)
2: “Mmm Yeah (feat. Pitbull)”, Austin Mahone (The Secret)
3: “Palladio”, Escala (Escala)
4: “A Mad Russian's Christmas (Instrumental)”, Trans-Siberian Orchestra (The Christmas Trilogy)
5: “Switch”, Don Diablo (Switch – Single)
6: “Drop That Low (when I Dip)”, Tujamo (Spinnin Records Best of Dance 2016, Vol. 1)
7: “Carol of the Bells”, Pentatonix (PTXmas (Deluxe Edition))
8: “Santa's Lost His Mojo”, Jeremy Lister (Gift Wrapped – 20 Songs That Keep On Giving!)
9: “Santa Claus Is Comin' to Town (Live at C.W. Post College, Greenvale, NY – December 1975)”, Bruce Springsteen (Christmas Hits)
10: “Jingle Bells (feat. Henry Rollins)”, William Shatner (Shatner Claus)
11: “In the Cold, Cold Night”, Tracey Thorn (Tinsel and Lights)
12: “Man Like That”, Gin Wigmore (Gravel & Wine)
13: “What Christmas Means To Me”, 98° (Let It Snow)
14: “You're a Mean One, Mister Grinch”, Famous for a Century (Christmas – Single)
15: “Christmas In Hollis (Bonus Track)”, Run-DMC (Tougher Than Leather)
16: “Deck the Halls”, R.E.M. (Gift Wrapped – 20 Songs That Keep On Giving!)
17: “Christmas / Sarajevo 12/24 (Instrumental)”, Trans-Siberian Orchestra (Christmas Eve and Other Stories)
18: “Feliz Navidad”, Unspoken (Christmas: Joy To the World)
19: “My Dear Acquaintance (A Happy New Year) [Non-Album Track]”, Regina Spektor (My Dear Acquaintance (A Happy New Year) – Single)

ICI/PRO Podcast 0020 – 120718 2017 Holiday Ride Podcast

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This weeks ride is from Joey. It is a recording of the 2017 Holiday ride as a warmup to this year's 2018 Holiday ride. Good luck and have fun. Joey

Get all of the ride details HERE.

Get all of the ride details HERE.

Joey's “121817 Holiday 60” Playlist
1: “Linus and Lucy”, Vince Guaraldi Trio (A Charlie Brown Christmas (Expanded Edition))
2: “Right Now (feat. David Guetta) [Dyro Radio Edit]”, Rihanna (Right Now (Remixes) [feat. David Guetta])
3: “Tortuga (Radio Edit)”, DoubleV & Formal One (Tortuga – Single)
4: “Christmas In Hollis (Bonus Track)”, Run-DMC (Tougher Than Leather)
5: “Treble to the Bass (Lov3) [feat. Shimmr]”, Swanky Tunes (Treble to the Bass (Lov3) [feat. Shimmr] – Single)
6: “S&M (Remix) [feat. Britney Spears]”, Rihanna (S&M (Remix) [feat. Britney Spears] – Single)
7: “A Mad Russian's Christmas (Instrumental)”, Trans-Siberian Orchestra (The Christmas Trilogy)
8: “Pump It”, The Black Eyed Peas (Monkey Business)
9: “Get Up (Rattle) [feat. Far East Movement]”, Bingo Players (Get Up (Rattle) [feat. Far East Movement] – Single)
10: “Runaway Baby”, Bruno Mars (Doo-Wops & Hooligans)
11: “Katchi (Ofenbach vs. Nick Waterhouse)”, Ofenbach & Nick Waterhouse (Katchi (Ofenbach vs. Nick Waterhouse) – Single)
12: “The Time (Dirty Bit)”, The Black Eyed Peas (The Beginning (Deluxe))
13: “You're a Mean One, Mister Grinch”, Famous for a Century (Christmas – Single)
14: “Boom!”, Tujamo (Boom! – Single)
15: “God Rest Ye Merry Gentlemen”, Trans-Siberian Orchestra (Christmas Eve and Other Stories)
16: “Christmas / Sarajevo 12/24 (Instrumental)”, Trans-Siberian Orchestra (Christmas Eve and Other Stories)
17: “Christmas Wrapping (Single Edit)”, The Waitresses (Deluxe Special)
18: “The Chanukah Song”, Adam Sandler (What the Hell Happened to Me?)

ICI/PRO Podcast 0019 – 111218 High Hopes Ride Delivered by Dave Norfleet

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This weeks ride is from Dave Norfleet, the creator of My Fitness DJ! – This is Dave’s first ride with us, but we hope there will be many more on the way. Good luck and have fun. Joey

Full version of the ride PDF is available HERE.

Get all of the ride details HERE.

Get all of the ride details HERE.

ICI/PRO Podcast 0018 – 100818 Drills And Skills Ride Delivered by Amy

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“This weeks ride is from Amy! – This is a copy of one of the rides that Amy does during the Cycling Fusion Certifications to show the new instructors a sampling of various drills that they can use to build their rider’s skills.” Joey

Short version of the ride PDF is available HERE.

Get all of the ride details HERE.

Get all of the ride details HERE.

ICI Podcast 333 – Learn Best Practices For Display Training From Julz Arney

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Schwinn Performance IQ Display Training

 

Technology can be a great thing for our classes – as long as all of your Instructors have been trained to use it properly.

I'm seeing a bunch of clubs and studios having enormous success with performance data tracking and display systems. These systems connect to the consoles all of the new Indoor Cycle's with power and then display the information on a big screen + send out those informative emails that your participants love to receive.

Unfortunately some studios and/or Instructors aren't having the same amount of success. During many of my consultations with studio owners, I'm hearing them say that they would have appreciated (and benefited from) more in depth Instructor training, i.e. exactly how do we integrate these systems into an actual class?

So when I was at IDEA this past Summer I was encouraged to see that Schwinn Indoor Cycling has developed specific education, for the use of their Schwinn branded version of Performance IQ 🙂

To get the low down on what they are offering I invited Schwinn Indoor Cycling's Director of Education, Julz Arney, join me to discuss their education and get her thoughts on Best Practices for using Display Training.

During this interview Julz mentions that she would provide everyone with a PDF of her 10 Best Practices for using a Display Training system – here's the link to download it.

SCHWINN Best Practice for Coaching Display Training

Would your club or studio benefit from additional Instructor training, regardless of the brand of cycle you're using? ICI/PRO has an experienced team that is available to provide intensive Instructor training at your location – please contact us and we can schedule a call to discuss your needs and see if we can help. We can also help you with decisions regarding Indoor Cycles, website design and performance data tracking and display systems.

Podcast: Play in new window | Download

ICI/PRO Podcast 0017 – 100118 80s Endurance Ride Delivered

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This weeks ride is from Joey! – “This ride was fun to put together. You will recognize all of the music, and be tempted to sing along with most of it. This is a really hard ride. Normally, we structure endurance rides to begin with a higher cadence so that it first stresses the cardio vascular system and then the muscular system. The theory behind this is that the cardio system recovers fairly quickly where the muscles take more time. In this weeks ride, we begin with the muscles and then work toward the cardio, so you will carry the fatigue with you through the ride. Good luck and have fun.” Joey

Short version of the ride PDF is available HERE.

Get all of the ride details HERE.

Get all of the ride details HERE.

Prescriptive Exercise – Your Doctor writing a prescription for YOU to attend indoor cycling classes

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Prescriptive Exercise - Your Doctor writing a perscription for you to attend indoor cycling classes

How cool would it be if your insurance company paid for indoor cycling classes?

A national policy of Prescriptive Exercise would be the holy grail* for small studio owners. 

Imagine; A new client walks in with her doctor specified exercise regimen for you to “fill”, just like at a pharmacy. As an approved provider, you and your studio would provide the required exercise and then bill the clients insurance company… and not at your normal class rate – at a much higher rate in recognition of your fitness expertise.

A fantasy? Nope**, not if you're near The Wellness Institute in Winnipeg Canada. Doctors there are actually writing detailed prescriptions for exercise. How cool is that?

Prescriptive Exercise - Your Doctor writing a perscription for indoor cycling classes

Winnipeg doctor Kevin Saunders writing prescriptions for exercise

Doctors at a unique medical facility in Winnipeg are starting to write some unusual prescriptions.

“A lap a day keeps the doctor away” is one of the mottos at the Seven Oaks Wellness Institute (SOWI), a fitness facility attached to the Seven Oaks General Hospital on Leila Avenue, where doctors have started prescribing exercise instead of pills.

Dr. Kevin Saunders is one of the founders of the SOWI and the medical director. He said exercise is an effective treatment for all kinds of illnesses, including hypertension, Type 2 diabetes, high cholesterol and even some forms of cancer.

The facility offers clients a more holistic approach to fitness, helping people from all walks of life to understand what kinds of exercise they should be doing, and what they need to avoid if it puts their health in jeopardy.

You'll note that what Dr. Sanders is targeting with this program are Special Populations of people who would benefit from physical activity. I'm guessing you'd have a little trouble getting a prescription for a USAT Triathlon coach to get you ready for your next Ironman 🙂

What has me most excited here is the potential for prescriptive exercise for people suffering from Parkinson's Disease. It's been shown repeatedly that people of all ages with PD respond well to Indoor Cycling classes. Especially classes that are designed and taught by a Parkinson's Cycling Coach. Indoor Cycling studios already have the necessary tools to conduct this hugely beneficial classes. They're best held around 10:30 – 11:30 in the morning, which is normally a time without a scheduled class

I did some research and found an excellent article here at emedicine.medscape.com that explains in detail what Perscriptive Exercise is (different from physical rehab) and includes a number of areas where exercise is typically prescribed by a physiian.

Background

Exercise prescription commonly refers to the specific plan of fitness-related activities that are designed for a specified purpose, which is often developed by a fitness or rehabilitation specialist for the client or patient. Due to the specific and unique needs and interests of the client/patient, the goal of exercise prescription should be successful integration of exercise principles and behavioral techniques that motivates the participant to be compliant, thus achieving their goals.[1, 2, 3, 4, 5, 6, 7]

Components of exercise prescription

An exercise prescription generally includes the following specific recommendations:

  • Type of exercise or activity (eg, walking, swimming, cycling)
  • Specific workloads (eg, watts, walking speed)
  • Duration and frequency of the activity or exercise session
  • Intensity guidelines — Target heart rate (THR) range and estimated rate of perceived exertion (RPE)
  • Precautions regarding certain orthopedic (or other) concerns or related comments

Note that a properly structured, Power based Indoor Cycling class would easily include all of the stated components.

Consider this simple prescription:

  • Type of exercise or activity – Indoor Cycling class.
  • Specific workloads – Below, @ and Above riders observed 4 minute Best Effort PTP Watts or FTP if known
  • Duration and frequency of the activity or exercise session – 3 x 60 min classes weekly
  • Intensity guidelines — each 60 class to include: 5 x 5 min intervals @ PTP, 3 x 1 min intervals Above PTP, that remainder of class Below PTP and Above VT1 (staying aerobic) + adequate recovery after each @/Above interval.
  • Precautions – None

What you'd have is essentially an endurance training program, written by an MD.

Taking this further. If you were to incorporate the rider's performance data capture, from a Display Training system like Performance IQ or Spivi, your doctor could review your progress = make informed recommendations for future exercise prescriptions. Wouldn't that be awesome?

If you can offer any additional information about prescriptive exercise, I'd love to hear from you!

*Yes, I'm aware that many insurance programs offer a discount/rebate for club dues – if you attend a speciaf number of days a month. This is very different.

** I don't know the specifics of Canada's reimbursement system, but I'm looking into it. I have asked for a representative join me on the Podcast to discuss all of this.

ICI/PRO Podcast 0014 – 080618 Boombayah Ride Delivered

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This ride is from Gene!! – “PLEASE: Listen to the podcast of Gene delivering this ride at www.indoorcycleinstructor.com (ICI/Pro). This class is a mixed class that was pretty hard. I hope you enjoy this ride as much as I enjoyed riding and recording it.” Joey

Short version of the ride PDF is available HERE.

Get all of the ride details HERE.

Get all of the ride details HERE.

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