A rock solid climb for this week! Super motivating with lots of twists and turns for coaching moments and power adds.
This Russian DJ hit the scene in 2009 at the age of 19 and has been pumping out the hits ever since.
This tune is 4:08 and has an rpm at 68. I cue ‘out of the saddle' at :40 with the music- staying out until a music pull back at 2:00. Again we get out at 2:30 with more load :), and a zone 4/5 push to the end starting at 3:16.
Featuring Angel Taylor, here's DJ Arty and ‘Up All Night':
Have you been enjoying the plethora of music from last week? Please reach out to Peter and thank him when you have a moment :).
Today brings us to a 63 bpm 5:25 driving climb full of surprises from this American rock band from Tennessee. Extra measures build at the 2:00 mark and add nice intensity to coach our classes out of the saddle- we need to know the extra beats here though! I've gotten caught counting it down too early.
A nice chant at 3:25 with just clapping in the background is a great opportunity for some motivational cueing. I like to get off my bike here and walk around.
“Don't go crying to your momma, cuz your on your own in the real world!”….
Paramore and ‘Ain't It Fun….Livin' in the Real World'
I have a confession to make: Unlike John, I am terrible at using OPM (other people's music) or other people's playlists. See his post here. It just doesn't ever seem to feel right to me and I can't make it my own.
Enter Spotify…I have become a ‘creeper' as my kids call it. Every time I see certain people have been ‘listening' to something on Spotify I perk right up and research it. More often than not, I find some great treasures for my playlists.
The #1 person I ‘creep' on didn't let me down this week! (He would probably die if he knew I love what he listens to).
Rudimental's ‘Right Here” at 82 rpm at 5:37 is a very nice Tabata training tune and flat road all at the same time. I used this yesterday for 10 driving Tabata intervals. It's such a nice change from the normal “cheezie” Tabata music, which always seems to be 60-68 rpm's. And, the steel drums at the intro definitely help set the mood!
Some call it ‘house', others call it trance…however you want to categorize this 70 rpm moderate climb- it ebbs and flows beautifully allowing for surges and recovery within its 4:48 duration. You can actually feel the surges coming with the vocals at 1:52 and again at 3:58. There's plenty of time to cue a deep breath before lifting out of the saddle, or adding big resistance and pushing back for an in the saddle challenge.
This English dance music group also hosts a weekly radio show called ‘Group Therapy Radio' that would be fun to tune into!
It seems like just last month I was busy completing the last few of the 20 credit hours (2.0 CECs) I needed for my ACE group fitness Instructor renewal. Actually it was two years ago and at the time, I took advantage of the free CEC's offered by Team ICG.
While I was scrambling again this year to complete all my credits, I figured I should share my bookmarked sources for relevant online courses with our ICI/PRO members. All of these educational offerings carry ACE CECs and credits with other certification providers.
$29.00 for these 0.4 CECs is a great deal!
Team ICG
While ICG's CECs are no longer free, they are still a real bargain at $7.25 to $10.00 per credit hour. That's about half what I'm used to paying. There's a bunch of interesting study topics available like; periodization, music & motion, heart rate training and overtraining. Click over to www.teamicg.com/en/team-icg/education to learn more and you'll need to scroll down to find the CEC courses.
Cycling Fusion
I've been a fan of Cycling Fusion for years (that's me in the white do-rag) and they offer multiple, comprehensive online certifications. Existing instructors who want to learn to teach with Power will benefit from their excellent Power Training certification.
Parkinson's Cycling Coach
Coach Kathy Helmuth's online certification prepares instructors to successfully lead a Parkinson's Cycling class.
The research is clear — physical activity has been shown to reduce the symptoms associated with Parkinson’s Disease, (PD for short).
Multiple studies point to the benefits of exercise in improving muscular strength, flexibility and balance with subsequent functional improvement in individuals with PD. However, the information in the literature suggests that physical activities require some specific characteristics for this population. Exercises focusing on strength training, balance, aerobic conditioning as well as the use of external cues during gait can result in overall improvement in motor performance and quality of life related to PD patients’ health.
