by Amy Macgowan | Nov 20, 2014 | Music
It's been really fun lately. As I've been introducing work at higher rpm's, for longer periods of time, my classes are seeing improvement and having fun with it. Just this week, a few people have said they are noticing they're getting more efficient at higher cadences. 🙂
Right-o! It's so important for those of us that love to ‘grind it out' to work at higher speeds….like cross training in the middle of a cycle class!
We all know great music helps us push ourselves and our classes, and in light of that, here is another great FREE DJ remix at 96 rpm's and 3:45. With a driving and intense beat, I've been using it successfully right after warm up and getting us out of the saddle for 30 second intervals.
Enjoy this free remix of Evanescence and Andru Donalds by Kill Mr DJ:
https://soundcloud.com/kill_mr_dj/fool-mishale-evanescence-vs-andru-donalds
by Amy Macgowan | Oct 31, 2014 | Instructor Training, Music
Happy Halloween!
Knowing that many of my members are strong at cadences of 60 to 80, but struggle to consistently turn pedals above 80, I've been encouraging (i.e. forcing ) 🙂 them, and myself, to pedal more quickly. We're all getting better by coming out of the saddle to bring our leg speeds back up any time they drop below the designated number! This is the #3 song in the very start of class, bringing us from 87 rpm's with the #1 song:  https://www.indoorcycleinstructor.com/icipro-instructor-training/music/free-music-friday-103/, to 97 rpm's with the #2 song:  https://www.indoorcycleinstructor.com/?s=free+music+friday and now 102 rpms, the completion taking about 11:30 minutes.
This is a funky combo of Peter Gabriel and John Cougar Mellencamp from djschmolli on SoundCloud. Here's your free download:
https://soundcloud.com/djschmolli/dj-schmolli-biko-jack-diane
by Amy Macgowan | Oct 26, 2014 | Instructor Training
John often receives emails about products/offerings for studios and instructors.
He didn't feel ‘qualified' to comment on this particular product from Melissa Sherwood, owner of Klara Kelly Designs http://www.klarakelly.com/and maker of the best headbands I've ever put on my head! However, Melissa says many men wear them too- I'll get John wearing one yet.
I put it on, tightened it ONCE (no need to double tie) and it stayed in place, comfortably, for the whole class. I never had to adjust it or mess with it again. The fabric is the perfect amount of stretch and absorbability.
Gone are the days of my headband slipping up past my ears to the back of my head and becoming a crown- you know what I'm talking about here….YAY!
Seriously, I want one in every color and will wear them for fashion, outside of the studio.
I've only tried the headband scarf:Â http://www.klarakelly.com/store/p23/Headband_Scarf.html but a scarfdana is also available starting November 11, 2014:Â http://www.klarakelly.com/store/p83/Scarfdana_PRE-ORDERS_ONLY_.html and will be great for bad hair days!
I've posted the wholesale prices in the file section here:Â https://www.facebook.com/groups/CyclingStudios/
This could be a cool point of purchase item, or gift for your instructors and members. My class noticed it right away.
by Amy Macgowan | Oct 24, 2014 | Music
With some delay (and my apologies), here is the second flat road installment of the three builds I've been using to a final leg speed of 104 rpm's (third and final song next week!) as the intro in my latest class. Here is the first road that starts class at a leg speed of 87:Â https://www.indoorcycleinstructor.com/icipro-instructor-training/music/free-music-friday-103/
This second road brings leg speed up to 97. I coach to also add a bit of load to bring up the challenge and watts.
This tune is an interesting mix of the Bee Gees and AC/DC…
Enjoy and next week will bring us to leg speeds of 104 and a great mash up.
Have a great weekend everyone!
Amy
https://soundcloud.com/waxaudio/stayin-in-black
by Amy Macgowan | Oct 2, 2014 | Instructor Training, Music
Over the next three weeks, I'll be sharing three great flat road mash up tracks. I've been using them consecutively, this first one as the intro of class, next week's second and the following week's third, building to a leg speed of 104 and bringing on a good sweat :).
My classes really love the mash ups, combining new and old tunes. I've been using a lot of them lately and they comment every time how much they like the music.
Today's track is a blend of recognizable songs. At 3:46 and 87 rpm's- it's perfect for getting peeps warmed up and engaged in class. Best of all, thanks to the great DJ's on Soundcloud, it's freeeeeeee!
Here's a mash up of Friction, Bob Marley and POD (gotta love it!) by DJ Schmolli:
Enjoy!
https://soundcloud.com/djschmolli/get-up-youth
