We are very excited to have Keiser Master Instructor Karen Lanman as a presenter at the conference this year. Karen will be presenting two sessions that you can look forward to: Powered Up:
Are you ready to power up your indoor cycling classes? By understanding how to utilize power measurements in your class, you can help your students understand how hard they should be working and when. In this class you will experience drills specifically designed to be used with power. You can then incorporate these ideas by instructing your students to use speed, resistance and intensity to power-up your next indoor cycling class.
Geared Up:
This action-packed class will utilize numerous cycle training techniques taken straight off the road and into your classroom. Ride away with a stronger understanding and how-to application of cycling elements such as time trialing, drafting, pedal stroke and more. Connect your cycling experience to the world of outdoor cycling, bringing your indoor cycling experience to a whole new level.
PROFILE DESCRIPTION
This is a fun profile to allow your class to enjoy a sample of what riders experience during the Tour de France (TDF). There are many aspects of a grand tour like the Tour de France, but we will focus on 4 common efforts:
The Breakaway
The Chase
Attacks on a Climb
The Final Sprint.
OBJECTIVE AND INTENSITY
This profile will not only give your riders a taste of the intensities of racing in an event like the Tour de France, but will help them discover their strengths and limitations. Each of the efforts we are going to experience during this profile represent a type of fitness a cyclist may possess.
Riders will get an opportunity to assess which aspect of this type of cycling/racing they enjoy and have the aptitude for. The target intensities will hover at Zone 3 (70% Perceived Effort), with numerous efforts pushing riders into Zone 4 (80% Perceived Effort) and the opportunity to extend into Zone 5 (90+% Perceived Effort). Since we are only doing a sampling and not a complete stage (day) of
the Tour de France, time to recover will be provided between efforts. I’ve tried to provide the target intensity described in both the percentage of their perceived effort (not maximum heart rate) and training zone. This is just for reference as I know there are many
different ways we can guide our class to the desired effort level. These intensity guidelines will hopefully enable you to translate the level of effort to specific heart rate and power training zones if needed.
Here's your Spotify PRO/Playlist! Deezer.We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
Spotify is new here in the USA, but has been available in Europe for a number of years.
I received an invitation to join and I did. It appears to be the latest in the line of music services like Napster and Rhapsody. I'm guessing that our ICI/PRO members would enjoy knowing more about Spotify and it's features… except I don't have the bandwidth to look into it with the level of detail needed.
Are you a Spotify Expert who would be willing to share your experiences?
If you are please send me an email john at indoorcycleinstructor.com and we can discuss bringing you on as an ICI/PRO Team Member.
Update July 29th 2011 – ICI/PRO Member Marc Schlosberg has been really digging into the potential of using Spotify for his spin class music. Marc and I have been playing with the social = music sharing capabilities and hope to record our finding soon.
Allen Jones from EpicPlanet.tv Indoor Cycling DVDs is in town this weekend to film Amy and me on an Epic Ride! This will be the first Epic Tandem ride and will feature us riding “The Bus” – our Trek Tandem. We will be riding with our friends Tony and Jean who are a very accomplished Tandem pair.
Our ride begins in the historic Mississippi river town of Red Wing, MN. We will be riding east across the river and then follow the river south on the Wisconsin side with great views of the river bluffs and Lake Pepin.
For you music history buffs, our route takes us through the little town of Bay City, WI which (at least by my understanding) was where the dart landed on the map, thrown by a member of Scottish Pop Band The Saxons, giving them their new name – The Bay City Rollers.
The ride ends with a particularly nasty climb up the side of the bluff to a fantastic location looking out over the river valley. This Map shows our journey.
Master Instructor Clair Cafaro alerted me yesterday; “John, do you realize that you don't offer readers any reference information about bike setup?” “I have something that maybe helpful to new Instructors.” Clair had been reviewing our existing content, looking for “holes” in our coverage of Indoor Cycling. I checked and saw she was right. We did have this video CycleOps Indoor Cycling Bike Setup Video with Angie Sturtevant, but we didn't have anything a new Instructor could print and bring to class as a reference.
