by Joey Stabile | Sep 22, 2017 | Best Practices, Instructor Training, Music
Welcome to week four of Music to Mention. This week's music to mention is one of my newest favorite songs for muscular endurance work: Feel It Still by Portugal. The Man. Muscular endurance is always a challenge for the instructor as there are 3-4 minute sections of the ride, some back to back, where the rider is in the saddle and maintaining a specific cadence and exertion level to achieve the development of muscular endurance. While this is understood by the cyclists in your group, the average fitness person that is looking for as much entertainment as workout they may find this work boring. That is where we step forward as instructors and use this time to educate our riders, work on form and allow them to listen to and enjoy the music. Have fun with this and use the longer sections to connect with your class and educate them on training.
There is no real timing for this song as the entire piece falls into a perfect 80 cadence. This is short work (2:40ish) so have your riders go hard. I usually cue this as the highest gear they can maintain at 80 rpm or “Hard, but sustainable.” In order for them to get the fitness gains from muscular endurance work, they need to be in HeartZones of High Zone Three to High Zone Four.
Feel It Still by Portugal. The Man:
Apple Music
Spotify
Have fun with this song and enjoy your ride.
Ride Hard, Ride Well and Ride Often……Joey
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by Joey Stabile | Sep 19, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
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by Joey Stabile | Sep 14, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
(more…)
by Joey Stabile | Sep 5, 2017 | Best Practices, Instructor Training, Music
Welcome to week three of Music to Mention. This week's music to mention is one of my standby songs for cadence work: Devil Drums by Scooter. We primarily do cadence work for two reasons: 1) To build our cadence (foot speed); and 2) To build muscular coordination. I begin with the first round using a range for the cadence (ie 85-90) and then in the second round I use exact numbers. Tension on these drills should be moderate which I find to be 0.8-1.8 watts per pound of body weight of the rider, but of course that will vary by class and by rider. Some of the riders may find this work a little fast, so I may give two start points to the class depending on the riders (ie 80-85 or 90-95). This can end up with some additional cueing, but it can really help out the riders.
The timing for this song is:
Get the PDF Here: Devil Drums
Devil Drums by Scooter:
Apple Music
Spotify
Have fun with this song and enjoy the ride.
Ride Hard, Ride Well and Ride Often……Joey
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by Joey Stabile | Aug 31, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
(more…)
by Joey Stabile | Aug 30, 2017 | Best Practices, Correcting Form, Health and Wellness
Paul Swift from BikeFit sent out an infographic showing proper wrist alignment – their example is for a mountain bike, but the concept is identical no matter what you're riding. If you've been to WSSC, BikeFit is the company who provides the very popular bicycle shoe cleat alignment / adjustment service.
Complaints about hand numbness are typically the result of riding with hyper-extended wrists. We've explored the need for proper hand position in detail here at ICI/PRO in these posts:
Correcting Student’s Form — Proper Hand Position
More on preventing carpal tunnel / hand numbness in your students
5 Tips that will help you (and your hands) feel more comfortable on your bike
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