Doug Rusho, Master Instructor with Stages Indoor Cycle provides our latest Audio PROfile: Winch and Plummet
Objectives:
#1: Students will experience the contrast between resistance and cadence, as it relates to steady state power production.
#2: Students will begin to discover what resistance/cadence combination is most efficient for their physiological make up.
Key take away from Doug: In order to improve fitness we must continually challenge the body with new situations. Everyone has a “comfort zone” resistance/cadence combination when producing power. This profile encourages students to step a little outside their comfort zone for a diverse training effect. It may also be a source of self discovery, where a student realizes where their body works best and/or what their weaknesses are.
I'm experimenting with a few changes to these Audio PROfiles:
I've been asking our Master Instructors to condense their descriptions in the interest of shortening the amount of time required for you to listen to the complete MP3.
We've added some background music to interject some additional energy to the recording and get your presentation juices flowing.
Leave a comment and let me know your feeling about these changes.
Jim Karanas is a Master Instructor and Program Director for Indoor Cycling Group of North America.
Jim describes BIG GEAR TRAINING as; Weight Training on the bicycle. PROFILE DESCRIPTION
This workout is to improve sustainable strength and increase muscle fiber recruitment while working aerobically. The workout consists of pedaling at very low cadence (about 50-55 rpm) in a big gear up a hill for five to 15 minutes at a time in the saddle, focusing on smooth pedaling. The workout should remain aerobic in terms of heart rate. There is controlled and limited recovery between efforts equal to the length of the work period…
Tom Scotto from Cycling Fusion presents the second in his series of Audio PROfiles designed as the companion to Global Ride virtual cycling DVDs.
Paceline Cycling in France – DVD #2
PROFILE DESCRIPTION
A five minute warm-up and cool-down provide bookends to the perfect ride at the base of the French Alps. Two steady 20-minute efforts separated by a 5-minute recovery will provide many training scenarios and objectives with this DVD. OBJECTIVE AND INTENSITY
Since the structure of this DVD is based around two 20-minute steady-state efforts, one could easily approach this as a tempo ride (Zone 3) with intermediate recovery or a 2×20 threshold field test pushing the limits of Zone 4.
Below, Premium Members can view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.
[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']
Master Instructor Tom Scotto ends the year with another excellent Audio PROfile. ICI/PRO members can look forward to another 12 NEW PROfiles in 2012.
“This is one of my favorite rides because it puts us under some “good” stress for long periods of time. We are going to be targeting a very uncomfortable level of intensity — just above our endurance effort and below the point we start to become breathless. It can be tough because, mentally we either want to shut it down or step on the gas and blow up. Neither is an option.”
“For those of us that know our thresholds, we are going to be working between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).”
“Before you get prideful and think this is not going to be a hard ride, keep in mind that very little recovery will be provided in order to keep this steady level of stress on our body. Usually I tell you to take some time to recovery if you over-shoot your ability, but today I want you to take a different approach. During this ride, if you over-shoot your ability, I ONLY want you to back down a little bit and see if you can re-establish your effort. If not, back down a little bit more until you can stabilize.”
“One last note to those of you that are outdoor riders building base. This is a great workout to assist in your aerobic conditioning but NOT a substitute for those long hours in the saddle. 60- minute indoor cycling classes are not the place to building that kind of endurance so make sure you are getting your saddle time in addition to this class.”
This ride is completed in just three stages of work – Two “Flat Sandwiches” and a simulated run on the beach. The first two stages are the “Flat Sandwiches.” Each sandwich is made up of a hill, a flat, and a hill. They are both approximately 15 minutes long and they are identical in intensity. The first hill is Moderate effort, the flat progresses from Moderate to Hard effort and the second hill moves riders from Hard through to an Anaerobic ending. The goal is to give the second Flat Sandwich equal or better effort and focus than the first.
