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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Once file is completely downloaded, find it in the location you selected
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To download the above media on a PC:
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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
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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.
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…)
