Our commitment for this years ICI/PRO conference it to provide the absolute best fitness education available! As we finalize our roster of presenters I wanted you to meet someone new 🙂 Dr. Carl Foster is, as best I can determine, the most widely cited exercise scientist there is on the subject of Threshold based Heart Rate training. Dr. Foster's specialty is in Human Performance and many prominent coaching and endurance experts base their training techniques on the original research conducted by Dr. Foster at the University of WI – Lacrosse.
Carl Foster, Ph.D., FACSM, FAACVPR
Carl is the Director of the Human Performance Laboratory, is the Research Director of the CEP program, and teaches a number of courses in the curriculum (ESS 744: Laboratory Techniques in Clinical Exercise Physiology, EFN 730: Research Methods, ESS 780: Philosophy and Organization of Preventative and Rehabilitative Programs). Carl has over 20 years of clinical experience (at Sinai Samaritan Medical Center in Milwaukee) before coming to UW-L. Carl has a very active research program and has published ~250 scientific articles and chapters and 11 longer works (books/monographs/ position stands). Relevantly, he was a co-editor of the first ACSM Health and Fitness Facilities Standards and Guidelines and was on the writing task force for the joint ACSM/AHA Position Stand on Health and Fitness Facilities.
Carl is highly involved in both ACSM and AACVPR. He is a Past President of ACSM and was the chairperson of the Research Committee for AACVPR. Additionally, he is the Chair of the Sports Medicine/Sports Science/Drug Testing committee for U.S. Speedskating. He is a long-time member of the scientific support team for U.S. Speedskating and was the recipient of a research grant from the International Olympic Committee to conduct studies at the 2002 Winter Olympic Games. Carl was the recipient of the M.L. Pollock Established Investigator Award from AACVPR in 2006. He was also given the Citation Award by ACSM in 2009. He is the Editor of the International Journal of Sports Physiology and Performance.
I've heard Dr. Foster speak and I'm confident you will find him engaging and informative. The titles of his planned sessions are:
Designing a Training Program Worthy of Indoor Cycling 2.0 : You've already moved from “exercise” to “training”, now it's time to move from a 1 class mentality to a full season mentality. Â Instead of helping your students think about the objectives of a single class, help them see the significance of a single season. Â Dr. Foster, Ph.D. will teach you how to create a simple and straight forward approach to building a training plan that can work for you, your students and your health club.
The Talk Test: Your Free Key to Finding Your Threshold: Knowing your heart rate threshold is the key to establishing your heart rate zones, and forms the basis for any credible cardiovascular training program. Â Getting a metabolic test to give you fact certain readings is great, but the expense is, well… not for everyone. Â However, one thing is certain; if you don't do a proper assessment, you can't get started. Â Dr. Foster, Ph. D will take you through the eitiology of how he and his collegaues developed the talk test, and how incredibly reliable it is even though it is a free field test. Â This will be followed by a 30 minute on-bike application to experience it for yourself, and simultaneously see how it is taught.
The Magic of Measuring & Monitoring Training: You've heard the expression: “If you can measure it, you can improve it”. Â It is a vertible axiom in life and sports. Â While the Cycling Room has been the last area of the industry wide health club to get real training tools, the good news is that they are coming. Â If you bike doesn't have a computer or read out console of some kind right now, then chances are that the next time the club buys new bikes, that will all change. Â Dr. Foster, Ph.D. will explain the benefits of measuring and monitoring your training, as well as providing guidelines for getting your own program started.
T1 & T2, The One-Two Punch of Cardiovascular (or Heart Zones®) Training: First there was Max heart rate training.  Then there was an enlightened exercise physiology community that promoted Threshold training as the preferred approach to improving performance in aerobic sports.  The existance and incorporation of the Two Threshold system of training (Low Threshold or T1 and High Threshold or T2) is the next evolutionary step in both understanding and applying excericise science to our every day physical fitness routines. Dr. Foster, Ph.D. is joined by Gene Nacey, MPH for this session.  After Dr. Foster explains the rationale for T1 and the benefits of training relative to this biomarker, Gene Nacey shares multiple case studies where these two thresholds were identified, measured and monitored for before and after effects.
We are building in extra Q&A time for each of Dr. Foster's sessions, so you will be able to get all your questions answered.
I have opened early registration for those of you wanting to get a jump on everyone else. This year we are offering you the chance to make multiple payments, rather than one lump sum. Here is the link to register.
Last year the hotel sold out. Even if you are thinking about sharing a room I would suggest that you reserve a room here's the phone number to the hotel 978-750-7987 and tell them you are in the Indoor Cycling group. We will be helping connect those looking for room-mates. NOTE: Our block of reserved rooms extends from September 28th to October 4th for those of you wanting to come early or stay a day or two longer.
In mid-March epicPLANET Producer/Director, Allen Jones and Production Manager/Wife, Liz Jones, headed across our southern tier of states to film some new epicRIDES titles for their growing customer base.
Their first stop on the trip was Houston, TX, were they visited and rode to Epic Texas Hill Country with Vivian DunlopanepicRIDES devotee and Spinning® instructor at Lifetime Fitness at CityCentre. Vivian leads a great virtual cycling class at an amazing new facility.
Leaving Houston and driving the LONG way across Texas through El Paso and then on to Tuscon for a couple of days. Here Allen visited with Spinning® Master Instructor Lori Pro, another epicRIDES enthusiast.
Then on to San Diego to hook up with epicRIDES customer/collaborator Mike Henderson and cyclists that were going to star in two epicRIDES productions filmed there.
Mike and his wife, Crystal, were kind enough to host a great pre-production dinner for the San Diego Epic Riders the Saturday before filming commenced. Thanks to them both and particularly Mike for organizing the cyclists and routes!
On Sunday, March 27, Mike and Allen filmedParalympian David Lee riding a gorgeous California coastal route from Oceanside to La Jolla along a busy but gorgeous coastline. David Lee, is a world-class hand cyclist and has competed extensively, including in the Beijing Olympics.
The next day Allen “Spun” with epicRIDES customer, Kimberly Hicks, the owner of Cycle City Studio in Vista, CA. Kimberly led the class on the Epic Tucson – Saguaro East ride. Allen loved the class and Kimberly's AV setup!
Then on Wednesday, March 30, the crew filmed San Diego's Great Western Loop with cyclists Ginger Crutchfield, Adam Beck and Brian Brillo. This iconic ride in the mountains and canyons west of the city is extremely popular with locals and for good reason: it's gorgeous, most of the route is on quiet country roads and, with many great climbs and technical descents, it's quite challenging and epicPLANET can't wait to get to editing this one!
epicPLANET put this ride together with the terrific encouragement, assistance and support of Mark Beckett (husband of Spinning Instructor Shirin) of Claremont, who not only recruited a great group of cyclists but also hosted a wonderful pre-production dinner at their house on Sunday, April 3rd.
epicPLANET filmed the Mt. Baldy climb starting in Glendora on Tuesday, April 5, on what proved to be the best weather day of the several days we were in the area. The riders included:Â Priscilla P.C. Calderon, Elia Meza, Andrew Bosco, Josh Kerr, Gary Tran and Ernest Villalon. A great team of cyclists!
They are now editing this ride with plans to release it in time for the actual Tour stage date of May 21.
Later that week Allen spun with Shirin Beckett and class at Pedal Spin Studio in Claremont. What a terrific class Shirin leads! Great music, great guidance and great people!
Leaving Claremont, Allen and Liz started their journey back with a quick trip to Sacramento and some scouting in the Napa region. Maybe they will film Levi Leipheimer's King Ridge GranFondo route next time?
Then on to Moab, UT for additional ride scouting that area and the two National Parks there, Arches and Canyonlands. Their thinking this could be a possible Spring Tour 2012 location?
After Moab, they “blasted” back to Florida, driving 1,600 miles in three days and managing to skirt the worst of the Texas wildfires!
Allen and Liz wanted to send enthusiastic thanks to everyone they worked with and met along the way. It was an EPIC experience for them both!
You can join the “Epic” conversation, hear about new epicRIDES releases and special offers on their web site.
I love when I pull a song from an old playlist and remember instantly why I liked
it so much. This is one of those songs that really moves me, and seems to move
my classes as well because I have been getting a lot of great feedback about this
tune. At exactly 5 minutes, and 90 bpm, it works extremely well for a focused flat
road-at, or just under, threshold. Here is Annie Lennox singing, “Money Can’t
Buy It” from her “Diva” CD
The song has a consistent, driving beat for an established cadence (for those of us
still riding without power and cadence meters!), but starts out softly and builds.
At 2:20, Annie drops back and gives us a wonderful cueing opportunity. I whisper
my cues here, as I am into mixing up my voice cues these days. The song then
builds like crazy, only to pull back at 4:18 until the end, once again giving us nice
cueing entrances as the road finishes.
I also just plain like the lyrics. Let me know what you think.
Other good tunes for cycling classes on the “Diva” CD:
Stay By Me 6:29 90 bpm
Legend In My Living Room 3:46 60 bpm I’ve also used this in the past and love
this one too. Just for the title alone! This, too, has a great distinctive beat,
without being obnoxious. I always wish it was longer because I like it so much.
Walking On Broken Glass 4:13 64 bpm
I think Annie may actually be the first official white female rapper, since
the “Diva” CD dates back to 1992 and she does a kind of rap in “Money Can’t Buy
It”.
Have a great weekend everyone!
Amy
OK, here's what you really came for…free music!
As I was sorting through the new free music available this week, in the back of my mind I was looking for something with a big interruption in the middle. A song that as it builds it takes your students to a place inside themselves. You see focused concentration from everyone. You remain quiet, letting the music do the work. And then BANG! Something unexpected happens that brings everyone back to reality – In my class that would typically mean the chase is on 🙂
The Free song for this week is Fly Away from Julius Dobos. If you're into “Tune Mapping” Â a song like Doug Rusho you are in for a treat! I can see using this song to simulate a Criterium race.
Song slowly builds
@1:53 in is a big push to close a gap for 17 seconds then maintain a time-trial pace…
@2:43 brief recovery while everyone assesses each other until the 3:30 WAKE UP – LOOK AROUND – but we don't go yet…
@3:47 the chase is on
With all of these very talented Indoor Cycling Instructors available we thought; “why not add a monthly Podcast featuring one of our members?”
Meet ICI/PRO Member Alice Heffner! In this episode Alice shares the steps she took to start and build a new class, at a new club, at a weird time, completly from scratch.
If you are a new Instructor, or maybe looking to add an additional class or two to your teaching schedule, you may discover some ideas that you can use to break into that fancy club where you've always want to teach 🙂
These free Podcasts are provided through a sponsorship from Cycling Fusion
Listen to the Podcast below or subscribe for free using
Contact:  Bill Pryor  / bill@indoorcycleinstructor.com
ICI/PRO acquires Pedal-On, creating the largest independent online forum, resource and community for indoor cycling enthusiasts
Expansion and investment are planned for new combined entity
Deep Breath In, LLC, the leading provider of digital media and web-based community services for indoor cycling enthusiasts, today announced the acquisition of Pedal-On, a four year old online forum also dedicated to indoor cycling.
With the addition of Pedal-On, Deep Breath In adds to its family of online brands including ICI/PRO, www.indoorcycleinstructor.com, Cycling Studio Owners Group, www.cyclingstudio.org, and Fitness Studio Marketing www.fitnessstudiomarekting.com .   All of these sites serve niches within the broad, international indoor cycling community.  Indoor cycling, in various forms that include SPINNING®, is a group fitness activity participated in by over 7 million people worldwide and represents one of the most popular forms of group exercise in North America, Europe, Australia and elsewhere.
Deep Breath In founder John Macgowan noted that Pedal-On and ICI/PRO are highly complementary online communities.  “Pedal-On has a very active forum community of passionate instructors and enthusiasts, and many of them also visit ICI/PRO.   There is great synergy between the audio, video and article based training resources of ICI/PRO and the user created forum content at Pedal-On “ said Macgowan. “Pedal-On will continue to function as it has in the past as an organic community, and we feel we can add real value by promoting it more widely and introducing new features” he added.
With the addition of Pedal-On, this family of websites establishes itself as the definitive online resource for indoor cycling instructors, enthusiasts, studio owners, program managers and suppliers.
About ICI/PRO and Deep Breath In ICI/PROwww.indoorcyclinginstructor.com is a dedicated, independent resource informing and educating thousands of instructors worldwide. ICI/PRO has pioneered the concept of Indoor Cycling 2.0, training on the advanced use of power and other metrics in indoor cycling classes.
CyclingStudio.Orgwww.cyclingstudio.org is an owners group to assist the growing community of dedicated indoor cycling studios around the world. Fitness Studio Marketingwww.fitnessstudiomarketing.com provides practical tips and information on marketing techniques for fitness businesses.
About PedalOn Pedal-Onwww.pedal-on.com is the independent voice of the indoor cycling community where thousands of enthusiasts meet to share ideas and information. This highly active forum addresses a broad variety of indoor cycling topics of interest to active instructors and participants.
Our commitment for this years ICI/PRO conference it to provide the absolute best fitness education available! As we finalize our roster of presenters I wanted you to meet someone new 🙂 Dr. Carl Foster is, as best I can determine, the most widely cited exercise scientist there is on the subject of Threshold based Heart Rate training. Dr. Foster's specialty is in Human Performance and many prominent coaching and endurance experts base their training techniques on the original research conducted by Dr. Foster at the University of WI – Lacrosse.
“Fly Away”
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