Simple and Progress Profile for Week 2 – Respect the Orange AND Red

Simple and Progress Profile for Week 2 – Respect the Orange AND Red

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Here's the week 2 profile progression for the month of February 2016.

Respect the Orange!!!!!

The Denver Broncos are WORLD CHAMPIONS!!!!!!!!

Below I'll post recordings of me teaching this profile in my various classes.  Check back because I'll be adding more recordings throughout the week:

 

Right Click to download a recording of me teaching this profile on the Stages SC3 using power.

 

Right Click to download a recording of me teaching this profile  with a Stages IQ (Please contact me if you are interested in Stages IQ)

 

 

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']

 

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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.
    • Riders can choose position and cadence.
    • 30 second recovery after each interval.
    • If using Stages IQ ride in the PURPLE zone.

Cool Down

Downloadable Profile to Print

 

Simple_and_Progress_Feb_21

Simple_and_Progress_Feb_2

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

Click here to Downloadable Power Postcard to Print

PowerPlus - Workbook

Click here to Downloadable Zone Chart that includes StagesIQ Colors

Screen Shot 2015-12-13 at 9.58.48 AM

PiQ Zones

[/wlm_private]

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. 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.

 

 

PlayPlay
Simple and Progress Profile for Week 2 – Respect the Orange AND Red

Simple and Progress Profile for Week 1 – Respect the Orange

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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.

Let me know how it goes and GO BRONCOS!

 

Right Click to download a recording of me teaching this profile on the Stages SC3

 

Right Click to download a recording of me teaching this profile  with a Stages IQ (Please contact me if you are interested in Stages IQ)

 

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']

 

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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.
    • Riders can choose position and cadence.
    • 30 second recovery after each interval.
    • If using Stages IQ ride in the PURPLE zone.

Cool Down

Downloadable Profile to Print

Simple and Progress Feb 1

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

Click here to Downloadable Power Postcard to Print

PowerPlus - Workbook

Click here to Downloadable Zone Chart that includes StagesIQ Colors

Screen Shot 2015-12-13 at 9.58.48 AM

PiQ Zones

[/wlm_private]

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. 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.

The Power of 3 – Three Song Harmonically Mixed Music Sets – Elton John

The Power of 3 – Three Song Harmonically Mixed Music Sets – Elton John

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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 to download this 3 song harmonically mixed track

To download the above media on a Mac:

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.

[/wlm_private]

 

A New Spin on Indoor Cycling Videos

A New Spin on Indoor Cycling Videos

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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.

Check it out and let me know what you think.

Right Click to download Part 1

 

Right Click to download Part 2

 

 

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. 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.

A Most Valuable Commodity by Jay Duplessie

A Most Valuable Commodity by Jay Duplessie

JD-4929

 

A Most Valuable Commodity

 

You may have caught wind of an extremely large power ball jackpot recently………Over a BILLION Freakin dollars !!!!!  Kind of hard to miss a thing like that isn’t it ? I remember as a kid when the Megabucks (which is the East coast version) was near a million and thinking that was more money than someone could spend in a lifetime !!! Boy how time fly’s, and perspectives have changed ??!! And when it would get as high as 4 or 5 million, my dad would drive all the way to New Hampshire (from Maine) to buy loads of tickets for all my family in Maine lol  Kind of funny to think about it now, but back then a couple million dollars was this imaginary number that as a young boy I couldn’t even visualize because in MY mind that much money would fill several tractor trailer trucks !!

Like probably everyone reading this, I too found myself standing in line for my chance at a billion dollars. It didn’t matter where you went either because anywhere that had a Powerball machine, you were sure to find a long line of people. People of all walks of life, levels of income, colors of skin, shapes and sizes, etc etc.

Being that I have one of those Type A brains that NEVER shuts off, I found myself having the “what else do I have to do today” moments going on in my head so that I could plan how to make up the lost time of stranding in this LINE !!! As I started to feel myself move towards frustration and annoyance, I reminded myself that THIS year I plan to live MORE IN THE MOMENT and that this could be a time to reflect on something good in my life instead of being angry with the current circumstances of a line that didn’t seem to be moving. Because standing in a line doesn’t mean that my brain can’t be off on some beach planning the next vacation I plan to take my kids on right ?? OR, I could be writing (on my phone) a list of stories to write for these post that i am ALWAYS behind on. And just as the thought entered my somewhat hazy brain (Oh, did I mention I FINALLY gave up dt Soda for good ? 3 weeks and going strong but body is still in a fog without the caffeine) I saw my next story alllllll around me. I will try to put this delicately and without coming across as a judgmental ass.

So standing there observing the lines and lines of people who (like me) are probably missing more important things like time with family, a brisk walk outside staring at the blue sky and breathing in the fresh air, or even a quick workout at the gym, all of which would enhance their lives MUCH more than standing in this line, I found myself dumb founded on the things we choose to spend our time on. And more importantly the things we are “stingy” at spending our time on. But what hit me hardest in this moment was the overall make up of this line. Overweight people, Unhealthy looking people, the smell of tobacco from the smokers, and basically a line full of people who looked sad, unhealthy. And worst of all, every single one of them (I’m guilty of this too) had their faces buried in their phones probably playing some silly game OR posting something on their FB page trying to “bring that positive energy for buying the winning ticket.”

Don’t mis-understand; I am not without skin in this game. I could be healthier, I could lose a few pounds, and I need to remove my face from this stupid Iphone as well. Fortunetly (my perspective lol) is my weakness isn’t FB, it watching ridiculous YouTube videos on every conspiracy from JFK to the “FLAT EARTH TRUETHERS!”  Ya, I said it, there is a whole community of people who believe we live on a flat earth inside a bubble like rats in an experiment. But you know what’s even crazier than that belief ?? The fact that if you watch a couple hours of these videos, you will probably at the very least find yourself scratching you head saying “Well I’ll be damned, they make perfect sense !!”  lol  Who knows, point is that I too waste way more time than I should. Rather than watching one of those videos, I could be watching one to learn how to do something great with my life. Maybe learn a new language, or how to be able to sing !! Oh how I would love to be someone with a voice to sing !! I already play guitar and would love to be able to play a song on my guitar and sing to the first ever true love whom I’ve waited WAY too long to find lol Corny, I know, but there’s something so powerful in the ability to sing in a way that moves people !! In my past bands I always sang a percentage of the songs we did while playing my guitar, but I always chose safe songs that didn’t put me at risk of showing how bad a singer I truly am haha. Songs that were more gimmicky than true vocals (Save a Horse Ride a Cowboy, Love Shack, etc.).

Driving home with my (non wining ticket) I began to write this story in my head. How to express the absolute obvious to all of you. I mean, what idiot doesn’t already know that we waste time on un-important things and we don’t do enough of the important things that truly matter !?!? It’s like diets these days. Do we really need someone to tell us what NOT to eat ?? Do we really need someone to tell us what to do to lose weight ???!!!!  Ask any person, and I mean ANYONE this question. “Ummmmmmm, if you want to lose weight and be healthy, should you A) lay on the couch and eat potato chips, OR B) walk daily and eat a balanced diet?”  Would anybody answer this question incorrectly ? If you know someone who would, find a smarter group of friends. Haha. But that question is the easy one.

NOW, here’s one that’s a little more difficult. This one I need to use on myself for sure. The question is “What could you give up right now that would free up time so that you could do something Epic that would effect YOUR life in a positive way and which by default would then effect the lives of those around you in a positive way too?”  Now that’s a question worth standing in line for right ??

I feel like over the last year I have already narrowed down and shaved off a bunch of the “nonessential” things I waste my time on, but I already know the Conspiracy documentary thing is something I could hack at a little more. But isn’t it scary to think about giving up things that we enjoy !?!?  Just typing that makes me feel a sense of sadness like “damn, I have to give up that??” But we don’t have to “give up” anything really, just cut back on some things. When I stop and think about all of the things we have today to draw our attention away from what is important, it makes my brain hurt. When I was a young punk back in Jr High School, we had about 4 channels, 6 if you have HBO and Cinemax, we had NO Internet, NO cell phones, PONG was the only video game, and so we played outside and created!!!! Created forts, created games, created friendships and most importantly we created DREAMS of our future. I remember those days like it was yesterday !! I nt only remember my first kiss and crush, but I remember her name !!!!! Initials are D.A. and that’s all I’m sayin haha.

Thirty five years ago was a long time, and I had big dreams back then as I am sure you ALL did. But could we ever have imagined the life we live today ?? If the YOU of today traveled back to the YOU of 35 years ago, would that you believe it when you told them that “in 35 years you are going to spend 20 to 30 percent of your day staring at a tiny tv in your hand? That you’re going to stop playing and stop calling your friends and instead will type with your thumbs very random and generic “status updates” to tell them how awesome and amazing your life is, BUT you won’t take the time to walk down the road to tell them personally.” What would that younger you say to that ??? I can tell you without a doubt that the younger me would kick me in the dong !! There’s a lot of things I’m not, but one thing I AM and always have been is a HARD WORKER !! I never sit still and need to work more at relaxing. But FB posting and YouTube Videos is not what I mean by relaxing and the younger me would not believe that this older version would be wasting the amount of time I do on things like that ! Those are distractions for sure, but THAT ISN’T LIVING IN THE MOMENT and that is not connecting in the way that our maker (whoever he/she is to you) planned it or had in mind for us. These things will NOT help you find your greatness, they will only keep you from it !!! And like it or not, we all share this big blue ball (Or flat pancake if you believe in that sort of thing). We need to get back to the basics. Get back to what’s important and remember what matters !!

So i’m guessing a good portion of you are saying “But Jay, it’s a GGGAAAZZZZILLION dollars !!” Think how that could change my life.” And you’d be right. It probably would. But let me finish with these final thoughts and if you disagree please send me a message so I know I’m full of shit !

First, would you say things are progressing faster or slower in our world today than they were 35 years ago ?? If at the age of 10, 4 to 5 million dollars was more than I thought I could spend in a lifetime, then in another 30 years, would a billion feel the same ? Will in 30 years there be a new “magic” number of wealth that “guarantees” total and complete happiness?” Or will that number just be a set of digits in a bank account when you’re at an age that fancy cars and big houses don’t matter to you? I don’t know about you, but the older I get the more I realize what truly has value in this world and rarely is it anything made from composite plastic or electronics.

Second, from the time of your first memory to this very moment, can you think of ANY dollar amount that you would settle for that you would be willing to trade years for ?? Start at 10 years. Let’s say I came to you with a magic checkbook and said “how much money would it take to buy all your organs in 10 years ??” If I said $100,000, would you take it? Let’s say you think it over and in the spirit of negotiation come back with 100 million dollars !! So I counter with $100 million but I get your organs in 5 years!  Then you counter with a BILLION, and I counter with a billion but get your organs in 1 year. Get the picture ?? Is there any amount worth your life on this planet? If that scenario sounds to creepy (since giving up your organs means death lol) let’s substitute organs for your legs ? Much better right !!?? haha So you can live, but you won’t be able to walk. How much then ? Cause let’s face it, if we keep neglecting our bodies, our diets, our internal and external health and peace, then either of those scenarios is not only possible, but is already set in motion and playing out right now.

I guess what I am saying is, “WHY will people stand in a cold long line to buy a ticket where the odds are ridiculous and when half those people probably need the ticket money to pay a bill, but these same people won’t spend 1 hour a week at a gym where the odds of a positive outcome is 100 PERCENT !!!!! WTF !!???”

Let’s wrap this up for the ICP’s who I am hoping are reading this. OUR CLASSES are as close as some of us will ever get to being surrounded by people who see the value in investing their time, energy and money towards something that will effect their lives in a positive way. I used to teach a class that was so full there was a line and sign up sheet to get in. I miss those days and beat myself up about it not being my reality anymore. I know it’s not all me, things have changed and new classes have been added, but I own some of the responsibility for losing that kind of following. But I still have a decent size class of people who come to be with me in a room full of sweaty people, loud music, and 90 minutes of “Jayisms” week after week. This is the kind of line I want to be in. I can still buy my power ball tickets, but unless I’m continuing to check in with myself and my schedule to see where I can make more time for the good stuff, I am just cheating myself and in doing so cheating the two people I love most in this world – my Daughter Taylor and my son Brady. They deserve a dad who is healthy and strong. A dad who is happy and positive. A dad who may be 45 but looks and feels younger. A dad who wears a smile more than a frown. Because when it comes right down to it, a billion dollars buys a lot of toys……..but a billion dollars can’t tuck you into bed, kiss your forehead, read you a story, pick you up when you fall, explain what “the moon is daddy”, and tell you that they love you with all their heart and would move heaven and earth to love and protect you till their last breath. And my friends, that’s my winning powerbal ticket and I won it the second my children came into this world. Everything else is gravy !!

 

Peace !!

Jay

 

 

Simple and Progress Profile  Week 4

Simple and Progress Profile Week 4

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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:

 

Right Click to download a recording of me teaching this profile on the Stages SC3 using power and the Simple and Progress Music Mix Jan 2016#4 which is available for free to Premium Members.

 

Right Click to download a recording of me teaching this profile  with a Stages IQ (Please contact me if you are interested in Stages IQ)

 

Right Click to download a recording of me teaching this profile in a CVI (CardioVascularIntervals) Format.  CVI is a scientifically-based interval program that can be done while performing any cardiovascular exercise or machine.

 

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']

Right Click here to download a mix 70 minute music mix I used with this profile

 

 

 

 

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Workout Basics:

  • 6 minute warmup
  • 1 minute recovery
  • 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.
    • Riders can choose position and cadence.
    • 30 second recovery after each interval.
    • If using Stages IQ ride in the PURPLE zone.

Cool Down

Downloadable Profile to Print

 

Simple_and_Progress_Jan_4

Simple_and_Progress_Jan_4.1

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

 

Click here to Downloadable Power Postcard to Print

PowerPlus - Workbook

Click here to Downloadable Zone Chart that includes StagesIQ Colors

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To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. 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.

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