I've been using video in my indoor cycling classes for years, recently I started added my Trainer Road profiles to the display so riders know the exact length of every interval. I'm a firm believer in sharing the entire profile with my riders. By projecting the profile on the screen riders can make a plan on how they can most effectively complete the workout.
Today I was playing around with iMovie and found a way to embed the Trainer Road profile into the video as well as add my class recording the the audio.
Numerous studies have proven that if we can keep our New Year's resolutioners on an exercise program from New Year's Day until Valentines Day they will have been successful in making exercise a part of their life.
Keep up the motivation and support of these new exercisers.
Here's the week 4 profile progression for the month of January 2016. The only change is that most recovery is now done in Zone 2. This is much harder than it sounds.
Below I'll post recordings of me teaching this profile in my various classes. Check back because I'll be adding more recordings and music suggestions throughout the week:
The above classes and many more are available for free in the iTunes Store as Podcasts. You can subscribe to them by following the links below.
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']
3 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery in Zone 2
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery in Zone 2
3 x 1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval followed by a 30 second recovery after interval 1 and 2
1 minute recovery after the set
2 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery in Zone 2
Repeat the above 3,2,1 and 2 minute interval sets two more times, changing riding position and RPM.
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases and recover in zone 2?
6 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 4 minutes, keep intensity below threshold.
1 minute recovery.
3 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 3 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 3 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.
Ride Seated with a cadence of 80-110 RPM
1 minute recovery in Zone 2 or Green
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery in Zone 2 or Green
3 x 1 minute interval goals and specifics:
Ride for 3 x 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 2 or Green
2 minute below threshold ride goals and specifics:
Ride for 2 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery in Zone 2 or Green
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery in Zone 2 or Green
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery in Zone 2 or Green
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 seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 2 or Green
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery in Zone 2 or Green
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery in Zone 2 or Green
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery in Zone 2 or Green
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.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 2 or Green
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery in Zone 2 or Green
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
Would you teach indoor cycling in a facility that required ?
I live, work and play in and around Denver Colorado. The indoor cycling studio scene has not yet made its way into the Mile High City. We have some awesome stand alone studios like Breakaway, Epic Ryde, Beat Cycle and the Dailey Method, but the big boys with the big money like Soul Cycle, Flywheel or Full Psycle have stayed in the larger metropolitan areas like NY, LA and Chicago.
A few months back rumors started to surface that an indoor cycling studio franchises was going to finally try to break into the Denver market. Indoor cycling, endurance coaching and personal training are my livelihood and I love to experience the differing atmosphere and energy of all the facilities I’m a part of and groups I lead. Having never taught, on a regular basis, in a studio setting I was excited to experience the interview and audition process in an attempt to be offered an instructor position at a facility who’s soul focus is indoor cycling. There are many large health clubs in the Denver area and most of them have successful indoor cycling programs but indoor cycling is only a small part of their many fitness offerings. Stand alone studios have the ability to give indoor cycling and it’s participants the 100% focus needed to provide the best possible experience.
So as the weeks went by I kept an eye on various fitness and local business press releases waiting for the news to break on who was this big indoor cycling franchise coming to Denver. Eventually it was announced and I was excited to hear that it would be Bill Pryor and Alex Klemmer’s CycleBar. This was great news to me, Bill Pryor is one of the most experienced and successful studio owners in the world and he has consulted with many successful studio owners throughout the county. This studio was going to be an instructor’s dream: new bikes with power, an awesome sound system, a group display system, a top notch instructor training program and best of all it was opening only 1 mile from my home in Greenwood Village CO.
Bill and Alex own the CycleBar Franchise but they are not the owners of the Greenwood Village CycleBar, so it took some searching on the internet to find the franchisee owners but before long we were trading e-mails. I to let the facility owners know who I was and that I was very interested in being part of the studio cycling scene in Denver. I was told it would be a few months before the build out was complete and they started auditioning instructors, but they had all my information and emails would be sent out on a regular basis keeping me up to date on the latest news. I waited patiently for news and even started putting together some simple sets with music and choreography preparing for my audition. Finally I received an e-mail from the one of the facility owners saying they were getting ready to set up interviews and auditions and if I could send a short bio, teaching experience, any indoor cycling certifications, where I currently teach now and how many classes I was looking to teach at CycleBar. I put all this information together and e-mailed it back.
The reply I received back shocked me! I was told that my history and experience was impressive but If I wanted to teach at CycleBar I was going to need to be exclusive. I’ve been teaching in Denver for 20 years and this is the first time I had ever heard of a facility requiring exclusivity from their instructors. Well, I’m sorry to say this was a deal breaker for me. There was no way I was going to walk out on the 12 other classes I teach every week at multiple facilities and the thousands of riders I’ve spent countess hours coaching and riding with. My hope is that this policy will some day be changed or that some other indoor cycling studio comes to Denver and doesn’t have this exclusivity policy that I personally believe is business suicide.
Studio cycling may not have made it’s way into the Denver market yet, but the fitness minded people of Colorado know indoor cycling. 21% of Coloradans have gym memberships, second most of any state in the country, and most of those gyms offer FREE indoor cycling classes. Since these large facilities are the only indoor cycling game in town all the best and most experienced instructors teach in them. These classes are included in the club membership so they are essentially free. One of the instructor perks of teaching in one of these large clubs is a free membership to a big beautiful full service facility that offers a variety of group exercise classes, pool, weight room, cardiovascular equipment, a full size locker room with whirlpool, sauna steam and multiple showers and free child care. So the question I ask is, “Why would the best indoor cycling instructors choose to work exclusively in a cycle only studio and give up their free membership to a full service health club? And, If the best instructors are teaching free classes in these full service health clubs why would someone pay to ride in a cycle only studio?”
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:
6 minute warmup
1 minute recovery
3 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery
3 x 1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval followed by a 30 second recovery after interval 1 and 2
1 minute recovery after the set
2 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery
Repeat the above 3,2,1 and 2 minute interval sets two more times, changing riding position and RPM.
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?
6 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 4 minutes, keep intensity below threshold.
1 minute recovery.
3 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 3 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 3 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.
Ride Seated with a cadence of 80-110 RPM
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 x 1 minute interval goals and specifics:
Ride for 3 x 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
Ride for 2 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set.
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
This week's Power of 3 mix it a tribute to one of the greatest rock bands of all time, the Eagles. Glen Frey, one of the band's founding members, passed away today. So many of the musician who sang the soundtrack of my youth are leaving us but their music will live on forever.
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.
With the passing of David Bowie earlier in the week I decided to take a walk back down Memory Lane. I put together a harmonically mixed playlist of songs from years past and the era of my youth. The feedback I've received from my class participants has been overwhelming. I often think we, as instructors, try too hard to find the latest and greatest music to share with our class, when some of the greatest music has already been written and performed and many of these artists are passing away. Though they may have passes they have left us with the gift of their talent and artistry.
I challenge you to use this playlist in one of your classes this week and I bet you'll receive all the positive feedback I did.
