The Roadless Ride is quickly approaching and every year I search for new video and music to play during the classes I lead for this fundraiser. The one song that has been on the playlist for the past 8 years is U2's Where the Streets Have No Name. This year I'm going to couple it with a live version of Bad from their Elevation tour way back in 2001. I own all of U2's concert DVD's and this performance of Streets is the best. My plan is to warmup and talk about Brent's Place during Bad then let the party begin with Streets.
Let me know what you think and if you're in the Denver area next Friday come join me, Jay and the other instructors for an awesome day of riding positive energy while we raise money for kids with cancer.
I put this mix together over 2 years ago and when I first played it I didn't like it all that much. The other day I put it on for one of my strength training circuit classes and my clients were all saying how much they enjoyed my new mix. I told them it wasn't new it was actually old, but I never thought it “worked”. Over the past few days I've listened to it a few more times and it has really grown on me so I thought I would share.
Let me know what you think.
[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.
Below you'll find Week 4 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
8 minute warmup
1 minute recovery
4 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute 30 second recovery
4 minute interval
2 minute 15 second recovery
4 minute interval
2 minute recovery
4 minute interval
1 minute 45 second recovery
4 minute interval
3 minute 15 second recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
2 minute recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
2 minute recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
5 minute cool down
8 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
4 minute “Maximum Sustainable Wattage” Test
Settle in to a 4 minute interval seated at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 4 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
2 minute 30 second recovery or rest
4 minute interval goals and specifics:
Ride for 4 minutes seated at a constant RPM between 80-110 rpm.
Increase the resistance every minute and maintain RPM
Complete the interval with an average HR or Wattage that is greater than the 4 minute “Maximum Sustainable Wattage” Test
2 minute 15 second recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes seated with an rpm starting at 70
Increase RPM each minute
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
2 minute recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes standing above 60 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
1 minute 45 second recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes in any position and any RPM above 60.
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
3 minutes 15 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
Cool Down
[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'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
5 minute benchmark ride to find “Maximum Sustainable Wattage”
45 second recovery
3 minute interval
45 second recovery
2 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
6×20 seconds with 10 seconds recovery after each
2 minute recovery
Repeat the above 3,2,1,1,1 minute and 6×20 second intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
45 second recovery or rest
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
Cool Down
[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'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
5 minute benchmark ride to find “Maximum Sustainable Wattage”
45 second recovery
3 minute interval
45 second recovery
2 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
45 second recovery
Tabata Interval 8×20 seconds with 10 seconds recovery after each
3 minute recovery
Repeat the above 3,2,1,1 minute intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
Cool Down
[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'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
[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.
