Ever since the loss of my mother, nearly 30 years ago to lung cancer, I have raged my own personal war against cancer. Understanding the battle against all cancers might be a bit too large for me I decided to focus on raising funds to battle childhood cancers. For the last 15 years I have been an integral part of the Roadless Ride which Benefits Brent’s Place. Brent's Place is a living facility for families with children who are receiving treatments for cancer, bone marrow or organ transplants in the Denver area. Brent's Place provides a pristine living environment for children who's immune systems are severely compromised due to these treatments or surgeries. The Roadless Ride is a fundraiser held annually at Greenwood Athletic and Tennis Club that consists of 12 one hour Indoor Cycling classes where participants make a donation to ride in each class.
This year I have decided to expand my war against childhood cancers to two fronts. On May 1st I will be participating in the Ride For A Reason at Lifetime Fitness in Centennial, Colorado. This 4 hour indoor cycling ride benefits St. Jude Children’s Research Hospital.
At St. Jude Children’s Research Hospital:
– Families never receive a bill from St. Jude for treatment, travel, housing or food — because all a family should worry about is helping their child live.
– St. Jude is working to drive the overall survival rate for childhood cancer to 90 percent, and we won’t stop until no child dies from cancer.
– Because the majority of St. Jude funding comes from individual contributors, St. Jude has the freedom to focus on what matters most – saving kids regardless of their financial situation.
– St. Jude freely shares the discoveries it makes, and every child saved at St. Jude means doctors and scientists worldwide can use that knowledge to save thousands more children.
– Donations will benefit St. Jude Children’s Research Hospital and Life Time Foundation.
St. Jude has treated children from all 50 states and from around the world.
I will be riding in three and leading one of the four indoor cycling classes for this Rider For A Reason fundraiser. I have committed to raising $1,000 for the kids of St. Jude's and I am asking for your help in reaching this goal.
Anything amount helps, please give something to help me fight this terrible disease.
With ski season upon us I thought I would share a video from one of my most favorite places on earth, Vail Colorado.
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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 November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
12 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
8 minute interval
2 minute recovery
6 minute recovery
2 minute recovery
3 x 2 minute intervals w/1 min recovery after each
3 x 1 minute intervals w/1 min recovery after each
3 x 30 second intervals w/30 second recovery after each
4 minute 30 second cool down
Workout Goal:
“Can you increase your average wattage for EVERY interval?”
5 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
12 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 12 minutes and let the songs dictate the terrain
Remember average wattage for the 12 minute ride
2 minute recovery
8 minute Ride
Settle into a sustainable intensity, HR or Wattage
Ride for 8 minutes and let the songs dictate the terrain
Remember average wattage for the 8 minute ride
2 minute recovery
6 minute Ride
Settle into a sustainable intensity, HR or Wattage
Ride for 6 minutes and let the songs dictate the terrain
Remember average wattage for the 6 minute ride
2 minute recovery
3 x 2 minute w/1 minute recovery after each interval goals and specifics:
Ride for 2 minutes (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 1 minute w/1 minute recovery after each interval goals and specifics:
Ride for 2 minute (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 30 seconds w/30 seconds recovery (2 times)
Ride for 30 seconds (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery after the 3rd interval then repeat
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'].
[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']
That would be your FTP looking back at you… catch him if you can.
Now that I'm an official Stages Indoor Cycling Master Educator, I figured I needed to create an Audio Profile so you can hear how I teach one of my Power classes. My profile is “Racing Your FTP”.
The goal is very simple; beat your FTP or “Threshold Check” numbers on every set. The ride will consist of two warm up songs, a “Threshold Check”, and three efforts of around 12, 18 and 9 minutes with a 1 minute recoveries after each interval.
I love mixing my class music and I've provide you with the MP3 below. I have also included an actual recording of me coaching this complete class. I suggest riding to this class by yourself, to experience exactly how I present this profile and you'll have a better idea of where & what I'm cuing during the class.
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Enjoy and please let me know how it works for you as a comment below.
