[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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I put this mix together over 2 years ago and when I first played it I didn't like it all that much. The other day I put it on for one of my strength training circuit classes and my clients were all saying how much they enjoyed my new mix. I told them it wasn't new it was actually old, but I never thought it “worked”. Over the past few days I've listened to it a few more times and it has really grown on me so I thought I would share.
Let me know what you think.
[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 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 ‘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 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.
It's amazing how time flies when you're having fun AND training with a purpose. We've just completed the third week of our “The Power of 3 – Keep it Simple and Progress – Profile” for August. Now it's time to do something crazy! Let's pick a 60 minute mixes from one of the previous weeks, doesn't matter which one. Let's warmup for 5 minutes, then ride at maximum sustainable intensity, heart rate or threshold wattage for 9 minutes. At the end of the 9 minutes check average heart rate or wattage and hold this number for the rest of class. Sound easy? Well it's not!
If you haven't noticed I like the number “3”. As you ride through the rest of class try to put together sets that are 3 minutes long. For example, increase RPM every minute for 3 minutes, ride at a slow RPM, 60-65 for 3 minutes, stand for 3 minutes. Anything works, but make sure average HR or wattage does not drop. It's all fun and games until fatigue starts to set in around 30 minutes then things get VERY challenging.
Now there is a little science to go along with this madness. It is assumed that a rider can ride at Threshold for an hour, so theoretically if a rider know his/her threshold he/she can do this entire ride at Functional Threshold Power. The science says it can be done so challenge your riders to average their FTP for then entire ride.
Here's an example of me teaching this type of 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']
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.
This week I went with a mix that included the magically mixing ability of Peter Gonzalez, the soulful voice of Elle King and finished it off with the rocking guitar of Van Halen. I think it worked. The beauty of harmonic mixing is that you can mix all these genre and it just seems to work.
I used West End Jump to get the group rolling, I saw this as a flat road with some resistance increases to bring the group up to their threshold. Then, I saw Ex's & Oh's as a slower seated climb where I added some short 15 second standing surges. I finished the set by standing and surging to the top of the imaginary hill being pulled along by Top of the World.
[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 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.
