Attached to this post is a harmonically mixed indoor cycling music set, of the best remixes of 2015 that I found on YouTube.
All you need to do is “Play It and Forget It.”
Premium Members, follow the link below to download this new mix.
[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']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library Click here to watch a video on how to download media files from ICI/Pro.
Premium Members listen and download this mix for free by following the links below:
[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']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library Click here to watch a video on how to download media files from ICI/Pro.
Most weeks I teach around 12 indoor cycling classes between 4 different clubs. I enjoy the variety of facilities, locations and different types of membership bases. I also like to see how different group exercise programs are run and administered. There is one trend I'm seeing that is starting to really bother me.
My job title in most facilities is Indoor Cycling Instructor and as you would expect my my job description includes all the various points of providing members with the best indoor cycling experience possible. The trend that is disturbing is the addition of excessive cleaning and bike maintenance that has been added to my teaching duties. In some facilities this extra cleaning is optional and, if done, is reimbursed. The cleaning/maintenance rate may be lower than my instructor rate but I appreciate the fact that the administrators at these clubs value my time. In other gyms the extra time spent cleaning is not optional, it's expected, and it's not reimbursed. This is not simply picking up and tidying the room after class it's sweeping the floor, cleaning all the mirrors, taking out the trash or wiping down 10 or more bikes. In most cases it's 15-30 minutes of extra, unreimbursed, work. I know this doesn't sound like much but I don't believe anyone should be asked to work for free and if I was required to do an extra 30 minutes of unreimbursed work after all my classes it could quickly add up to 6 hours of unpaid time per week.
Have you ever done the math? Below is a the breakdown of how all these little tasks can cut into your instructor rate.
I assumed a rate of $30 per class. If you get paid more, these extra tasks are actually more costly to you.
I assumed 30 minutes of prep time. If you spend more time preparing class your actually hourly rate will be even less.
Most facilities and certifications recommend arriving to class 15 minutes early.
Most facilities and certifications recommend being available after class to answer any questions or converse with participants for 15 minutes.
If cleaning is required it takes at least 15 minutes to be done properly, sometimes longer.
Some facilities are requiring a social media presence and want instructors to promote their classes on Facebook, Twitter and/or Instagram. I assume this takes an average of 5 minutes per post.
As you can plainly see, your hourly rate can quickly be whittled away when all these uncompensated tasked are added to your job duties.
I often hear, from owners, managers or in customer service training workshops the importance cleanliness. Administrators will say that cleanliness is their top priority and often their top complaint. E-mail after e-mail will address that member complaints about lack of cleanliness are up and that “We all have to work together to keep the facility cleaner. Take just a few more minutes after each class to make sure the room is spotless.” When something in my life takes top priority I'm willing to invest in it, whether it be money or time. If a facility says that cleanliness is it's TOP PRIORITY then it should also be willing to invest in it and hire more maintenance staff or at the very least pay it's instructors for the time they spend making the room spotless after each class.
Below, Premium Members can read a detailed description of this Class Profile, 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']
Workout Basics:
4 minute warmup
1 minute recovery
3 minute FTP interval
1 minute recovery
#18 minute interval slightly above “maximum sustainable intensity” or threshold or Orange Zone
Last 3 minutes above threshold or Red Zone
1 minute recovery
4 X 2.5 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Orange Zone
30 second surge to Red Zone
1 minute of “recovery” only a few watts or heart beats below the 3 minute intensity after each interval
1 x 2 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Red Zone
1 minute of “recovery” only a few watts or heart beats below the 2 minute intensity after each interval
3 x 1 minute close to maximum intensity
1 minute recovery after each interval
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery after each interval
Workout Goal:
Can you respect the ORANGE and stay in your Threshold zone for all intervals before we max out at the end.
4 minute warm up
Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, keep intensity below threshold.
1 minute recovery.
#18 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 15 minutes at a VERY challenging intensity or wattage.
If you have the capability to capture average wattage use the average wattage as your “Benchmark”. If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 18 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
This is a long effort so switch it up as you ride, but keep intensity around threshold for the entire 18 minutes in the Orange Zone.
Ride the last 3 minutes at an above threshold intensity in the Red Zone.
1 minute recovery in Zone 1 or Blue
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Alternate between seated and standing riding for 30 seconds.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone
3 minute interval goals and specifics:
Ride for 2.5 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Ride standing with a cadence between 60-80 RPM
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride at your choice of RPM and position
If using Stages IQ ride in the Red zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 x 1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride at your choice of RPM and position.
If using Stages IQ ride in the DARK RED zone.
1 min recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 1 or Blue
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
My Dever Broncos are on their way to the Super Bowl! Everything in Denver is Orange this week, so I figured why not make my profile all about Orange. Most group display systems associate the Threshold Zone with the color Orange. If you have ever tried to hold a threshold intensity for any length of time you know how difficult this is. The goal is this profile it to stay in the Threshold or Orange Zone for as long as possible.
Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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']
Workout Basics:
4 minute warmup
1 minute recovery
#18 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
3 X 3 minute interval at a slightly higher intensity or average wattage than the #18 minute interval
1 minute of “recovery” only a few watts or heart beats below the 3 minute intensity after each interval
3 x 2 minute interval at a slightly higher intensity or average wattage than the #18 minute interval
1 minute of “recovery” only a few watts or heart beats below the 2 minute intensity after each interval
3 x 1 minute close to maximum intensity
1 minute recovery after each interval
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery after each interval
Workout Goal:
Can you respect the ORANGE and stay in your Threshold zone for all intervals before we max out at the end.
4 minute warm up
Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, keep intensity below threshold.
1 minute recovery.
#18 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 18 minutes at a VERY challenging intensity or wattage.
If you have the capability to capture average wattage use the average wattage as your “Benchmark”. If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 18 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
This is a long effort so switch it up as you ride, but keep intensity around threshold for the entire 18 minutes in the Orange Zone.
1 minute recovery in Zone 1 or Blue
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Alternate between seated and standing riding for 30 seconds.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Another Miller Time Interval with a cadence of 58 RPM.
Alternate between seated and standing riding for 30 seconds.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone
3 x 1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 min recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 1 or Blue
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
One of my Christmas gifts this year was a record player and the first album I listened to on this turn table was Elton John's Greatest Hits. The sound that comes from vinyl is amazing, it simply can not be replicated on a digital device like an iPhone. One of my resolutions this year is to learn to enjoy music again. The day I got certified to teach indoor cycling I started putting all music in two categories; Can I ride to this song or not? Music that I felt could not be used in an indoor cycling class was simply deleted.
There's too much great music out there to go through life not really enjoying it. So I have that turntable set up in my office and when I'm ready to listen and enjoy some music, I pull a record out of my new collection of vinyl, place it on the turn table, watch it spin for a little bit, place the needle on the edge and just let the music play. It's incredibly liberating to enjoy the beauty and artistry of some of the greatest song writers and musician again.
An interesting thing happened while listening to albums in their entirety, I'm still finding songs that will work in my classes, here's a Power of 3 mix from one of my favorite artists, Elton John.
Premium Members, follow the link below to download this new mix.
[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']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library Click here to watch a video on how to download media files from ICI/Pro.
