WOW have things changed over the last three years! When I started the Indoor Cycle Instructor Podcast in August of 2008 I hated using videos in my Spinning classes and played them only when my students begged me. The simple reason was all we had to offer were bicycle racing DVD's. They were nothing but a distraction. I found it difficult to get my student's attention while they were fixated on the screen, waiting for some event like a crash or breakaway.
Now everything has changed and it's a rare class when I don't use a video from Epic Planet or Global Ride. Both of these DVD series add visuals that can form the profile for your class. Add a great playlist and I guarantee your class will enjoy the ride.
The only trouble is watching these awesome rides will have you longing to ride each route for real đ
Here a sample of the latest from the new Global Ride Indoor Cycling DVDs that feature three different videos; Paceline Cycling In France, Club Ride In France and TDF Climbing In France.
What unique about Global Ride's DVDs is that they include coaching tracks that could be used as a “virtual ride” in your studio during times when there is no Instructor to lead the class. You could also (actually I recommend) ride along with the coaching track by yourself to learn the profile of the video before teaching to it your class. Once you get the hang of it you can create your own profiles to use with theses videos or you can use one of ours like Audio PROfile #156
Last weekend Amy and I were in a Spinning class at a Life Time Fitness in Scottsdale. The instructor's playlist was a series of YouTube videos she played off her iPhone. The class was very cool… and all I could think about was how much my class would love this…
Is this legal?
I've been looking online and I'm reading a number of different opinions that go either way.
Does you club offer a Indoor Cycling Movie Night? Mine does as a way to get people in for long rides minus the boredom đ Working on that concept would this work? Have an “Indoor Cycling Endurance Learning Class” where you play instructional DVDs on different topics. I got the idea over at EnduranceFilms.com I have a few of their Indoor Cycling DVDs and as I'm training for my first triathlon I was intrigued by this 5 DVD Triathlon Training Series.
This has to be the hardest Indoor Cycling video of all time – ride along on the 13 incredibly steep climbs that make up this annual event on the Saturday after Thanksgiving. I like to coach riders to climb each of these hills using a different cadence > but always above the PTP we will establish during the first climb. Crazy fun!
You can purchase the video or you can suffer with everyone in real time by watching the live event. From their press release:
The Pittsburgh Dirty Dozen will be broadcasted live over the internet from start to finish. This cycling race, over the steepest 13 hills in Pittsburgh, will take place on November 29, 2014 at 10:00am with interviews in the staging area beginning at 9:30am.
The Power of 3 – “”My Body Tells Me “NO” But I Won't Quit Cuz I Want More”
“Turn The Levels” by DJ Lobersterdust
“Part of Me” by Katy Perry
“My Body” by Young the Giant
There has been a lot of talk lately about the proper range of RPM (Revolutions Per Minute) in indoor cycling classes. The general range that most indoor cycling certifications recommend is 60-110rpm. That doesnââŹâ˘t mean that going a little faster or slower is going immediately cause injury, it means that this range can be ridden effectively by most people in the population.
When I started teaching with power, about 2 years ago, the first thing I discovered was how a high RPM and lower resistance could elevate the HR (Heart Rate) as well as RPE (Rate of Perceived Exertion) without the associated increase in power or output. The âfast spinnersâ, who for years were considered the âstarsâ of class, were shocked at how low their power numbers were. Many of them complained that the power meters must not be working properly or were broken. I tried to calm them and explained that they were beautifully athletic riders but they may have never trained with the appropriate resistance while riding at a high cadence. I asked them to be patient and to use this new found knowledge and tool to help them reach fitness levels they had only dreamed of. By finding their most efficient cadence, that RPM where the body can produce the most power at the lowest HR or RPE, and progressively increasing cadence and maintaining power, over time, many of these riders are now able to ride at a fast cadence and maintain a high power output.
Interval sets like the one below are how I coach riders to slowly but steadily increase their most efficient cadence over time.
3 song harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
Cyclist Darin Letzring contacted me about the Indoor Cycling videos he has made in Yellowstone National Park. They look like they could provide an awesome backdrop for a class.
Yellowstone Time Trials
These videos showcase the flat and fast areas of Yellowstone National Park. Most of the video is spent right next to one of the many beautiful rivers in the park. Enjoy the spectacular scenery and maybe a few animals as you journey through the park. A high energy soundtrack keeps you moving along.
The full workout video is based on a 3Ăâ20 minute workout with a warmup session, breaks between hard efforts, and a cooldown. Below is the breakdown of the video with specific times and sections.
I use a lot of structured videos in my classes – videos with on-screen profiles and timers like what's available from EpicPlanet.tv. I will frequently ride along in those classes so I can watch along and cue and comment about what's happening on the video.
There are other times where I'm just looking for pretty pictures and/or video that I can play as a distraction = Yellowstone Time Trials could make a good choice for these type of classes.
You can find all of Darin's videos and purchase / download information here. You'll note that they are offering a video rental option through Amazon… interesting concept.
