[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
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.
I love music. One of the reason I enjoy teaching indoor cycling so much is that I get to hear the music I love on rockin sound systems numerous times per week and to top it off, I get paid for it. I'm on an endless search for songs that I can add to the soundtrack of my life and ever once in a while a song miraculously emerges.
The song I Hold On by Direks Bentley is one of those songs. I had plans for a long post where I would write about all that I think is wrong in the world today, but who needs another political rant. I believe the lyrics below say it better than I ever could.
I Hold On by Dierks Bentley
It's just an old beat up truck,
Some say that I should trade up
Now that I got some jangle in my pocket
But what they don't understand
Is it's the miles that make a man
I wouldn't trade that thing in for a rocket
What they don't know is my dad and me
We drove her out to Tennessee
And she's still here and now he's gone
So I hold on
It's just an old beat up box,
Its rusty strings across the top
It probably don't look like much to you
But these dents and scratches in the wood,
Yeah, that's what makes it sound so good
To me it's better than brand new
You see this here flat top guitar,
Has had my back in a million bars
Singing every country song
So I hold on
[Chorus]
To the things I believe in
My faith, your love, our freedom
To the things I can count on
To keep me going strong
Yeah, I hold on, I hold on
Like the stripes to the flag,
Like a boy to his dad
I can't change who I am, right or wrong
So I hold on
Yeah, baby, looking at you right now,
There ain't never been no doubt
Without you I'd be nothing
So if you ever worry about
Me walking out
Yeah, let me tell you something
I hold on
I hold on
Can you hear me, baby?
I hold on
Yea,
I hold on
To the things I believe in
My faith, your love, our freedom
To the things I can count on
To keep me going strong
To the things I believe in
My faith, your love, our freedom
To the things I can count on
To keep me going strong
Yeah, I hold on
I hold on
I hold on and on and on and on and on
I hold on and on and on and on and on
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].
4 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 x 1 minute intervals
1 minute recovery after each
3 x 3 minute intervals
2 minute recovery after the first 2 intervals and only 1 minute after the third
4 minute interval
1 minute recovery
3 x 2 minute intervals
1.5 minute recovery after each
3 x 30 second intervals
30 second recovery after the first 2 intervals and 1 minutes after the third
3 x 30 second intervals
30 second recovery after the first 2 intervals and 1 minutes after the third
3 x 30 second intervals
5 minute cool down
4 minute “Maximum Sustainable Wattage” Test
Settle in to a 4 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
3 x 1 minute interval goals and specifics:
1st one minute interval should be ridden seated at 80-110 rpm at 140% of maximum sustainable wattage or threshold.
1 minute recovery or reset
2nd one minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
1 minute recovery or reset
3rd one minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm at 120% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
4 minute “Threshold” interval goals and specifics:
Ride for 4 minute seated at 80-110 rpm and try match the output or wattage from the “Maximum Sustainable Wattage” test
1 minute recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm at 130% of maximum sustainable wattage or threshold.
1.5 minute recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
1.5 minute recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1.5 minute recovery or reset
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 80-110 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 80-110 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should be ridden seated at 80-110 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or rest
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 60-80 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or rest
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden standing at 60-70 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden standing at 60-70 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should be ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
5 minute cool down
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
This week I went with a mix that included the magically mixing ability of Peter Gonzalez, the soulful voice of Elle King and finished it off with the rocking guitar of Van Halen. I think it worked. The beauty of harmonic mixing is that you can mix all these genre and it just seems to work.
I used West End Jump to get the group rolling, I saw this as a flat road with some resistance increases to bring the group up to their threshold. Then, I saw Ex's & Oh's as a slower seated climb where I added some short 15 second standing surges. I finished the set by standing and surging to the top of the imaginary hill being pulled along by Top of the World.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
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.
Sometimes I need a cool video to play as a warm up song. This video is perfect! Beautiful scenery, classic rock song and a smooth flowing video that everyone can appreciate and “Get Lost in the Moment.”
The entire, full length, movie is available for download on iTunes.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
