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.
[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']
Enjoy and please let me know how it works for you as a comment below.
Have you ever met someone and liked them instantly? You can't explain why but you immediately felt an emotional bond. I'm not talking about sexual attraction, but rather a genuine and wholesome feeling of fondness and respect towards this person.
In a job interview, you are more likely to be hired if the interviewer connects with you as a person. In a business situation, you are more likely to get your foot in the door and seal the deal if the client connects with you as a person. As a cycling instructor, you are more likely to have students follow you to the ends of the earth and never dream of skipping a class if they connect with you on this personal level!
Although your technical skills may be outstanding, if class size has dwindled it may be time to develop some love-ability skills! The qualities of a lovable instructor can actually be cultivated with these simple tips. (more…)
The holiday season is fast approaching and finding the perfect gift for the athlete on your list can be quite a challenge! The sheer volume of fitness gadgets, gear, and gizmos is enough to overwhelm even the savviest of shoppers! But fear not. Take a deep breath and relax because I’ve compiled a list of incredibly cool gifts for your favorite fitness enthusiast. Got great ideas of your own? Post ‘em here…Santa can always use a little extra help!
BIKE TUNE-UP – If the cyclist on your list is a recreational rider or isn’t particularly skilled in bike maintenance, wrap up a gift certificate for a bike tune-up. The price typically runs about $50.
iMUFFS – What’s exercise without music? Wireless workouts will be appreciated by any athlete! Wi-Gear’s new iMuffs are sleek, wireless headphones designed to work with iPod, Bluetooth and Skype. Check them out at www.wi-gear.com.
REFUELING BASKET – Put together a basket filled with everything from Clif Bars to Gu packets. Throw in some homemade trail mix and a few pairs of new socks and you’re golden.
RUDY PROJECT RYDON PERFORMACE SUNGLASSES – Rydon’s come in a wide array of lenses with polarization, color, and prescription options. They are lightweight, anti-fog, anti-slip, and provide maximum UV protection. Find them at cycling stores or online at www.E-Rudy.com.
PERSONAL TRAINING/GYM MEMBERSHIP – Create a winter fitness package that includes personal training sessions, massage and even tanning! Many gyms offer a three month membership which is perfect for the off-season months. If your athlete is already a gym member, consider buying a punch card for yoga or Pilates classes since many gyms charge extra for these. Bundle the package in a spiffy new gym bag.
GET THEM OFF THE COUCH — If your friend or loved one doesn’t exercise, they may actually resent a gift of fitness. So how do you get them started on a healthy program? Make a gift certificate that reads, “I’ll meet you every Saturday morning for a 60 minute walk.” Your time is the most valuable gift they will ever receive.
SOCCER BALL CONTACT LENSES — Has a coach ever told you to keep your eye on the ball? It would be impossible NOT to with these contact lenses! The manufacturer, German optician Stephanie Berndt, produced these visual aids to celebrate the World Cup of Soccer. www.cococontacts.com/search_results.php?keyword=soccer.
PRIVATE CYCLING COACH — Hire an expert. Even if only for a month, there’s nothing like working out one-on-one with a professional coach to vastly improve a rider’s ability at any level.
YOGA MAT WITH AN ATTITUDE — In the sea of ubiquitous yoga mats, inject a dash of humor in your practice with a Photo Series mat by Plank Designs, Inc. Featured in Shape, Women’s Health, and a gazillion other magazines, you’ll find fun yogi gear at www.plankdesigns.com.
PROFESSIONAL SKIN CARE — An athlete’s skin is exposed to sun and environmental pollutants that can damage your skin. Turn back the years with a collection of skin care products by Obagi®. According to Joy White, skin care specialist and half marathoner at Belle Meade Dermatology in Nashville, Tennessee, Obagi® Foaming Gel Cleanser, Healthy Skin SPF35, and IS Clinical Vitamin C+E are products that flat out work. Joy also recommends a water resistant sunscreen such as Blue Lizard Sport if you sweat. Purchase products through your dermatologist or online skincare sites.
INSTRUCTIONAL VIDEOS — Education is the gift that keeps on giving. For the Indoor Cycling Instructor on your list, go to www.globalride.net for some of the best teaching DVD’s ever produced. “Climbing Sufferage in Italy” and “Speed & Power in Italy” are both exceptional.
CARBON DIOXIDE TIRE REPAIR KIT — Priced around $10, the beauty of this gift is that everyone gets a flat tire at some point in time and this gadget will inflate a tire a flash! No more struggling with a small frame pump to get enough pressure in a road tire. Pick up a few spare cartridges as well; they don’t go bad. Kits are small enough to fit in a jersey pocket.
EBOOK: Keep It Real In You Indoor Cycling Classes – If you haven't yet added this ebook to your cyber library, then you might want to put it on your own Christmas list, or buy it for your favorite co-instructor. It's one of those “must-haves” for all Indoor Cycling Instructors!
ICI/PRO TEE SHIRT — Hey, John! Where’s the ICI/PRO stuff? We want hats, sweatshirts, tees, and even socks with this cool logo. C’mon, guys, let’s inundate John’s mailbox with requests and maybe he’ll get the hint…..post away…..you have my permission….hehehehe…….They're coming soon Barbara. John
DJ Scott Melker playing the Red Rocks Amphitheatre in Golden, CO
As many of you know I've worn many hats in the fitness industry, I've been an Assistant General Manager, Operations Manager, Fitness Director, Triathlon Coach, Master Swim Team Coach, Master Educator, Personal Trainer, Group Exercise and Indoor Cycling Instructor. Throughout my almost 25 years in this customer service industry I have heard many member comments, complaints and compliments. Through these years I have grown a thick skin but the one comment that still cuts the deepest is when I hear that someone complains about my music. Being an indoor cycling instructor has, forever, changed the way I listen to all music. Music is now put into two categories; will this song work in class or not. I'm on a never ending search for the perfect indoor cycling song. This search reminds me of the story of Sisyphus from Greek mythology. He was punished for chronic deceitfulness by being compelled to roll an immense boulder up a hill, only to watch it roll back down, and to repeat this action forever. After I find the “perfect” indoor cycling song I feel I'm on the same journey at Sisyphus. I find the song, listen to it, probably 20 times, find all the beat and energy changes, figure out a profile for it, listen to it another 20 times imagining my profile being used with the song, use it in a class, make changes, use it again in a class, perfect it, then when I finally push this boulder to the top of the hill and have produced the perfect mix of music, movement, rhythm and riding it's time to start this process all over again because riders are getting tired of this “perfect” song.
Around the same time John and Scott announced their “ICI/Pro DJ Scott Melker Music Playlist Contest” I was in a state of the dreaded “profile writers block” and I was told that a club member had commented about the lack of variety in my music. Yes, at first I was offended, but then I thought maybe the announcement of this contest and these negative comments were a sign. I decided to take on the challenge of using Scott's playlist and building the best profile I could. This project was extremely challenging for me, I'm usually a profile first music second type of class builder, this forced me to swap my way of thinking. Scott's playlist included some songs that I never imagined playing in an indoor cycling class, when I first heard them I immediately put them in the song category of “will not work in a class”, but I was being forced to use them so I had to figure out how to make them work. After countless hours of listening to Scott's playlist and tweaking my profile, I believe I have come up with a class that uses the artistry and energy of a playlist put together by one of the world's top DJs, while staying true to my scientifically proven teaching methods.
I hope you find this class profile both fun and effective, my class sure did.
I challenge you to step out of your comfort zone and create your own profile for this contest.
Scott Melker's Playlist, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
BIKE TUNE-UP – If the cyclist on your list is a recreational rider or isn’t particularly skilled in bike maintenance, wrap up a gift certificate for a bike tune-up. The price typically runs about $50.
iMUFFS – What’s exercise without music? Wireless workouts will be appreciated by any athlete! Wi-Gear’s new iMuffs are sleek, wireless headphones 
lightweight, anti-fog, anti-slip, and provide maximum UV protection. Find them at cycling stores or online at 
SOCCER BALL CONTACT LENSES — Has a coach ever told you to keep your eye on the ball? It would be impossible NOT to with these contact lenses! The manufacturer, German optician Stephanie Berndt, produced these visual aids to celebrate the World Cup of Soccer. 
ICI/PRO TEE SHIRT — Hey, John! Where’s the ICI/PRO stuff? We want hats, sweatshirts, tees, and even socks with this cool logo. C’mon, guys, let’s inundate John’s mailbox with requests and maybe he’ll get the hint…..post away…..you have my permission….hehehehe…….They're coming soon Barbara. John
