This weeks ride is from me, Joey! – “In all honesty, I was dreading putting together this week’s ride. My classes have been after me to put together a few theme rides, which I almost never do. This weeks ride is focused on music from the 1970s. I am in the endurance working phase of my micro-periodization for my classes, so I had the profile already put together in
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ICI/PRO Podcast 0014 – 080618 Boombayah Ride Delivered
This ride is from Gene!! – “PLEASE: Listen to the podcast of Gene delivering this ride at www.indoorcycleinstructor.com (ICI/Pro). This class is a mixed class that was pretty hard. I hope you enjoy this ride as much as I enjoyed riding and recording it.” Joey Short version of the ride PDF is available HERE. Get all of the ride details HERE. Get all of the ride details HERE.
ICI/PRO Podcast 0013 – 073018 Explosive Strength Ride Delivered
This ride is from Joey!! – “PLEASE: Listen to the podcast of Joey (me) delivering this ride at www.indoorcycleinstructor.com (ICI/Pro). This class is focused on explosive power with some seated and standing strength that is primarily used to pre-exhaust the legs for the explosive sections. I hope you enjoy this ride as much as I enjoyed riding and recording it.” Joey Short version of the ride PDF is available
ICI/PRO Podcast 0012 – 072318 Interval Heaven Ride Delivered
This ride is from Gene Nacey!! – “This week’s episode of The Weekly Ride was an amazing pleasure for me; I was able to take, and record, Gene Nacey delivering this weeks ride, which he authored. As an instructor, I find that I have very little time to get out an take classes that I am not delivering. But when I can break free for a class, it is
ICI/PRO Podcast 0011 – 071618 Increasing Tension Ride Delivered
This ride is from Joey!! – “This was a fun ride to create. This is one of my favorite types of classes. I love the increasing tension class because it builds endurance, builds strength, and teaches the riders how to manage their tension Short version of the ride PDF is available HERE. You can get all of the ride details as part of our new era of The Weekly
ICI Podcast 290 – Understanding Harmonic Mixing from Professional DJ Andy Schneider with MixedInKey
ICI/PRO Member Dennis Mellon introduced us to the concept of Harmonic Mixing our playlists. A technique used by many of the top DJ’s, Harmonic Mixing involves sequencing your music tracks in the same or a complimentary musical key, to avoid clashing Keys and harsh transitions. The net effect is to create a pleasing feel to the flow of your music, increase / decrease energy or craft in some emotional response.
I Love Taking Classes
I lead a fairly busy life. Amy and I own both Cycling Fusion and ICI/Pro which keeps us pretty busy and I am on staff at Carnegie Mellon University in the Athletics Department and their Triathlon Coach. Add to that teaching a few classes a week to keep my edge and I do not find myself with a lot of free time. Then came Spring Break….. At CMU our schedule
Free Music Friday – Down Dirty
This week’s ride focused on cadence work…..I absolutely love cadence work. While I think the hardest work we do is speed work (that is next week), I find cadence work to be the most satisfying. I love working on the control and building the leg’s ability to accurately respond to the work. So, in working on this week’s ride I came across Down Dirty by Rivero. This song has a
Using Music – An Instructional Series
This is post one in a multi-post series that will explain how to use and select music to compliment your class. As the series progresses, I will be sure to include the links to the previous posts so that the entire series can be found in the latest post. As an instructor, music can become the most challenging part of any indoor class; however it can be one of
Favorite Track(s) of The Week
Sprints, speed work, accelerations, cadence building drills-whatever you call them, we all use them in our classes. I love collecting songs that have a natural pick up (usually on the chorus) to use for this purpose. Today I’m sharing two of my favorites along with the timing that I use in my classes. I hope you can work them into your next cycling profile! Both songs are by Danish metal band Volbeat.
The Loud Ones – Class Work Set Profile using the Stages Sprint Shift
Ride Name: The Loud Ones Work Set Length: 13:44 + 7:17 recovery [21 minutes] The Sprint Shift on the new Stages SC3 bike is your interval training solution. Left position for easy, Center position for medium, Right position for hard. Make micro-adjustments with the resistance knob during the interval. Could it be any easier? Now, I am a big believer in training with power, benchmarking your effort, and documenting your
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