Kickstart My Heart by Motley Crue is one of my favorite indoor cycling songs. It's my first choice whenever a profile calls for a Tabata interval. A Tabata interval is simply 8 max effort 20 second intervals with only 10 seconds rest between each.
If a Tabata interval done to Kick Start My Heart while watching a big wave surfing video doesn't get your rider's heart pumping, nothing will.
[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'].
This is an exciting time in the world of indoor cycling! Bikes with power meters are becoming more common place, big box studios are getting a makeover and are more than just echoey converted racquetball courts, small private studios are carving out their own niche and giving riders an “experience”, not just a workout. Many facilities are also using video to help motivate their class participants.
I've been using video in my classes for about 5 years and have put together an extensive video library the includes music videos, concert footage, mountain and road biking videos, extreme sports videos and just about anything I think will motivate my riders. I've decided to start sharing this library with the members of ICI/Pro. Each Thursday I'll post a new video that will be available for download. Over time I hope build an extensive video library that will help ease ICI/Pro members through the transition of using video in their classes.
[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'].
Below you'll find Week 3 of July's Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
3 x 4 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 4 minute interval
3 x 3 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 3 minute interval
3 x 2 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 2 minute interval
4,3,2 minute intervals with 30 seconds recovery after each
1 minute recovery after the 2 minute interval
4 x 30 second intervals with 1 minute recovery after each
5 minute cool down
3 x 4 minute interval goals and specifics:
1st 4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
30 second recovery or reset
2nd 4 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st.
30 second recovery or reset
3rd 4 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd.
1 minute recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 4 minute interval
30 second recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3 minute interval
30 second recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3 minute interval
1 minute recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 3 minute interval
30 second recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2 minute interval
30 second recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2 minute interval
1 minute recovery or reset
4,3,2 minute interval goals and specifics:
4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
30 second recovery or reset
3 minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4 minute interval
30 second recovery or reset
2 minute interval should ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3 minute interval
1 minute recovery or reset
3 x 30 second interval goals and specifics:
The 4 x 30 second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1 minute recovery.
[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)
I'm a big fan of controlling the energy of a class or set through music. I often look for high energy fast beats per minute songs to help push my riders to higher and higher intensities, but sometimes I like to use lower energy, yet powerful, slower beats per minute songs to force participants to slow down, focus on pedaling technique and power production at slower revolutions per minute.
I live in Denver Colorado and there are some long climbs here, it's not uncommon for a climb to last over an hour. When on these climbs it's important to maintain a “doable” intensity and find a sustainable rhythm. In the great INDOORS we often climb to max effort then recover a few times per class, but in the great OUTDOORS it's important to control the intensity so riders can make it to the top of the climb. I like to bring this controlled rhythmic type of hill simulation indoors from time to time.
This 3 song mix can be used to simulate a slow and steady climb. During the first song I like to stay seated and find a steady rhythm around my threshold wattage or HR. For the second song I like to mix between sitting and standing, I usually sit for 45 seconds and stand for 15 seconds. The third song has a few energy spikes that I like to use as surges to the top of the hill.
Give it a try and let me know if your class likes it.
[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']
Below you'll find Week 2 of July's Keep it Simple and Progress indoor cycling profile.
In order to keep it simple and progress I have kept the same series of intervals as last week but reduced the rest to just 45 seconds. Due to the reduced rest there's extra time, so I added three 30 second maximum effort intervals at the end of the workout.
Workout Basics:
5 minute warmup
3 x 4 minute intervals with 45 seconds recovery after each
3 x 3 minute intervals with 45 seconds recovery after each
3 x 2 minute intervals with 45 seconds recovery after each
4,3,2 minute intervals with 45 seconds recovery after each
3 x 30 second intervals with 1 minute recovery after each
5 minute cool down
3 x 4 minute interval goals and specifics:
1st 4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
45 second recovery or reset
2nd 4 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st.
45 second recovery or reset
3rd 4 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd.
45 second recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 4 minute interval
45 second recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3 minute interval
45 second recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3 minute interval
45 second recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 3 minute interval
45 second recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2 minute interval
45 second recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2 minute interval
45 second recovery or reset
4,3,2 minute interval goals and specifics:
4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
45 second recovery or reset
3 minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4 minute interval
45 second recovery or reset
2 minute interval should ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3 minute interval
60 second recovery or reset
3 x 30 second interval goals and specifics:
The 3 x 30 second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1 minute recovery.
[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)
It's finally Friday! It's been an incredibly long week for me, lots of classes not enough sleep. I'm so looking forward to sleeping in tomorrow morning, like to maybe 7:00am. Most weekday mornings my alarm goes off at 4:30am. On Monday, Tuesday, Thursday and Friday I teach an early morning indoor cycling class at 5:30 or 6:00am and on Wednesday morning in I have personal training client at 6:00am, so the only way I can get 8 hours of sleep is if I go to bed at 8:30pm. Getting to bed at 8:30pm in the summer with two 15 year old boys playing sports and needing rides everywhere is nearly impossible, so starting Monday night my sleep deficit becomes greater and greater throughout the week. By Friday I can hardly remember my name. Yesterday, for example, was Thursday, but my sleep deprived self thought it was Friday so I got all my cycling gear together and started driving to teach my Friday morning class. Then I heard the DJ on the radio mention that it was Thursday July 9th, lucky I hadn't driven too far out of my way, turned the car around and drove to a different club to teach my Thursday morning class. I shared this story with my class and we all had a big laugh.
After the workout I had a participant approach me and say how happy she was that I realized my mistake and made it to this class. She told me how she had had a difficult week and really needed a great workout and escape for her crazy week. She said “All the group exercise instructors at this club do such a great job and really make a difference in the lives of it's members”. That was probably one of the best compliments I had ever received. Sure, I love hearing “awesome class”, “great music”, “so much fun” but hearing that you REALLY make a difference in someone's life is so much more.
So today I dedicate the song Difference Maker by NEEDTOBREATH to all the instructors out there, we really do make a difference in people's lives, one workout at a time.
