Below you'll find Week 3 of July's Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
3 x 4 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 4 minute interval
3 x 3 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 3 minute interval
3 x 2 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 2 minute interval
4,3,2 minute intervals with 30 seconds recovery after each
1 minute recovery after the 2 minute interval
4 x 30 second intervals with 1 minute recovery after each
5 minute cool down
3 x 4 minute interval goals and specifics:
1st 4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
30 second recovery or reset
2nd 4 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st.
30 second recovery or reset
3rd 4 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 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 a wattage, HR or RPE that is higher than the last 4 minute interval
30 second recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3 minute interval
30 second recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3 minute interval
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 a wattage, HR or RPE that is higher than the last 3 minute interval
30 second recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2 minute interval
30 second recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2 minute interval
1 minute recovery or reset
4,3,2 minute interval goals and specifics:
4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
30 second recovery or reset
3 minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4 minute interval
30 second recovery or reset
2 minute interval should ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3 minute interval
1 minute recovery or reset
3 x 30 second interval goals and specifics:
The 4 x 30 second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1 minute recovery.
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I'm a big fan of controlling the energy of a class or set through music. I often look for high energy fast beats per minute songs to help push my riders to higher and higher intensities, but sometimes I like to use lower energy, yet powerful, slower beats per minute songs to force participants to slow down, focus on pedaling technique and power production at slower revolutions per minute.
I live in Denver Colorado and there are some long climbs here, it's not uncommon for a climb to last over an hour. When on these climbs it's important to maintain a “doable” intensity and find a sustainable rhythm. In the great INDOORS we often climb to max effort then recover a few times per class, but in the great OUTDOORS it's important to control the intensity so riders can make it to the top of the climb. I like to bring this controlled rhythmic type of hill simulation indoors from time to time.
This 3 song mix can be used to simulate a slow and steady climb. During the first song I like to stay seated and find a steady rhythm around my threshold wattage or HR. For the second song I like to mix between sitting and standing, I usually sit for 45 seconds and stand for 15 seconds. The third song has a few energy spikes that I like to use as surges to the top of the hill.
Give it a try and let me know if your class likes it.
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Below you'll find Week 2 of July's Keep it Simple and Progress indoor cycling profile.
In order to keep it simple and progress I have kept the same series of intervals as last week but reduced the rest to just 45 seconds. Due to the reduced rest there's extra time, so I added three 30 second maximum effort intervals at the end of the workout.
Workout Basics:
5 minute warmup
3 x 4 minute intervals with 45 seconds recovery after each
3 x 3 minute intervals with 45 seconds recovery after each
3 x 2 minute intervals with 45 seconds recovery after each
4,3,2 minute intervals with 45 seconds recovery after each
3 x 30 second intervals with 1 minute recovery after each
5 minute cool down
3 x 4 minute interval goals and specifics:
1st 4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
45 second recovery or reset
2nd 4 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st.
45 second recovery or reset
3rd 4 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd.
45 second recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 4 minute interval
45 second recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3 minute interval
45 second recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3 minute interval
45 second recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 3 minute interval
45 second recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2 minute interval
45 second recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2 minute interval
45 second recovery or reset
4,3,2 minute interval goals and specifics:
4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
45 second recovery or reset
3 minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4 minute interval
45 second recovery or reset
2 minute interval should ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3 minute interval
60 second recovery or reset
3 x 30 second interval goals and specifics:
The 3 x 30 second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1 minute recovery.
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Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
It's finally Friday! It's been an incredibly long week for me, lots of classes not enough sleep. I'm so looking forward to sleeping in tomorrow morning, like to maybe 7:00am. Most weekday mornings my alarm goes off at 4:30am. On Monday, Tuesday, Thursday and Friday I teach an early morning indoor cycling class at 5:30 or 6:00am and on Wednesday morning in I have personal training client at 6:00am, so the only way I can get 8 hours of sleep is if I go to bed at 8:30pm. Getting to bed at 8:30pm in the summer with two 15 year old boys playing sports and needing rides everywhere is nearly impossible, so starting Monday night my sleep deficit becomes greater and greater throughout the week. By Friday I can hardly remember my name. Yesterday, for example, was Thursday, but my sleep deprived self thought it was Friday so I got all my cycling gear together and started driving to teach my Friday morning class. Then I heard the DJ on the radio mention that it was Thursday July 9th, lucky I hadn't driven too far out of my way, turned the car around and drove to a different club to teach my Thursday morning class. I shared this story with my class and we all had a big laugh.
After the workout I had a participant approach me and say how happy she was that I realized my mistake and made it to this class. She told me how she had had a difficult week and really needed a great workout and escape for her crazy week. She said “All the group exercise instructors at this club do such a great job and really make a difference in the lives of it's members”. That was probably one of the best compliments I had ever received. Sure, I love hearing “awesome class”, “great music”, “so much fun” but hearing that you REALLY make a difference in someone's life is so much more.
So today I dedicate the song Difference Maker by NEEDTOBREATH to all the instructors out there, we really do make a difference in people's lives, one workout at a time.
On July 3rd my family and I were lucky enough to see the very first concert at Coors Field in Denver Colorado. The headliner was the Zac Brown Band and the warmup band was a Big Head Todd and the Monsters. Big Head Todd and the Monsters is a local band and have a huge local following, it was great to see these local boys be the first play Coors Field. Zac Brown was AWESOME! If you have not listened to their new album, Jekyll and Hyde, I would suggest you give it a listen. It really shows the bands versatility as musicians. You may think of them as a country band but this album hits many different genre, there's something for everyone!
When leading a class I feel one of my most important jobs is to control the energy of the room. Too mellow and riders get bored and never come back, too intense and riders burn out before they reach the finish line. Whenever I go to a concert I pay close attention to how the band controls the energy of the crowd. At most shows the band usually starts a few of their most popular songs to elevate the energy of the crowd then they usually transition into some of their more mellow or lesser known music and finish with their most popular tracks while whipping the crowd into a frenzy.
When using music to control the energy in an indoor cycling class I follow this same technique. Always start strong with a high energy song you know the class will enjoy, you can back off the energy or try some new music in the middle of class, but ALWAYS finish with your best stuff so everyone wants to come back.
If this approach works for Rock Stars it most certainly will work for you.
[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']If you use video I also mixed together the videos of these three songs.This week's mix includes:
