Music | Indoor Cycle Instructor Podcast | ICI/PRO Premium Education

Mony Mony Ski Video

by Dennis Mellon | Jul 23, 2015 | Dennis Mellon, Music, Video

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.

Right Click and follow directions below to download.

To download any of the above media on a Mac:

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 Media Player library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or your preferred media player
File should begin playing and is now part of your library

To download any of 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 Media Player library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or your preferred media player
File should begin playing and is now part of your library

Click here to watch a video on how to download media files from ICI/Pro

[/wlm_private]

Podcast: Play in new window | Download

The Power of 3 – Keep it Simple and Progress – Profile (July 2015 Week 3)

by Dennis Mellon | Jul 22, 2015 | Audio PROfiles, Dennis Mellon, Music

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.

Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)

Click for a detailed profile to print

60 minute music mixed track used with this profile.

Recording of me teaching this profile with Power on a Stages Bike

Recording of me teaching this profile WITHOUT Power on a NXT

To download any of the above media on a Mac:

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 any of 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]

Podcast: Play in new window | Download

The Power of 3 – Three Song Harmonically Mixed Music Sets – Slow and Steady!

by Dennis Mellon | Jul 21, 2015 | Dennis Mellon, Harmonic Mixing, Instructor Training, Music

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.

This week's mix includes:

Girl Crush by Little Big Town
Bad Blood by Taylor Swift
Fight Song by Rachel Platten

Download this 3 song harmonically mixed track

To download the above media on a Mac:

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]

Podcast: Play in new window | Download

Having Problems Downloading the Massive Amount of Free Media On ICI/PRO?

by Dennis Mellon | Jul 17, 2015 | Dennis Mellon, Instructor Tech Help, iTunes, iTunes & Spotify Training, Spotify

Have you been having a hard time figuring out how to download media from the ICI/Pro website?

Try following these directions and let me know if it helps:

To download media to a Mac:

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 media to 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.

I hope this helps.

Podcast: Play in new window | Download

Free Music Friday – The Cars Mashups & Remixes

by John | Jul 17, 2015 | Instructor Training, iTunes, KEEPING IT FUN, Spotify

I've been a Cars fan forever – they were the soundtrack of my senior year in highschool. Yes I know that dates me, but these we cassettes – not 8 tracks 🙁

Turns out I have a bunch of Cars fans in my Thursday class (we're all of similar vintage) so I thought it would be fun to include a few tracks in my class next week.

Digging around I found that there are some very nice Mashups and remixes. Would any of these fit into your next profile?

https://soundcloud.com/thebenz/the-cars-just-what-i-needed

Download Right Click

Download

https://soundcloud.com/charlie-brown-superstar/the-cars-moving-in-stereo-cbs-poolside-with-linda-edit

Here's a nice playlist of original Cars favorites you can sample from.

Podcast: Play in new window | Download

The Power of 3 – Keep it Simple and Progress – Profile (July 2015 Week 2)

by Dennis Mellon | Jul 15, 2015 | Audio PROfiles, Dennis Mellon, Instructor Training, Music, PRO/Playlists

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.

Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)