by Joey Stabile | Oct 19, 2017 | Best Practices, Instructor Training, Music
Welcome to week six of Music to Mention. This week's music to mention is one of my favorite songs for muscular endurance work: Pump It by The Black Eyed Peas. Muscular endurance is always a challenge for the instructor as there are 3-4 minute sections of the ride, some back to back, where the rider is in the saddle and maintaining a specific cadence and exertion level to achieve the development of muscular endurance. While this is understood by the cyclists in your group, the average fitness person that is looking for as much entertainment as workout they may find this work boring. That is where we step forward as instructors and use this time to educate our riders, work on form and allow them to listen to and enjoy the music. Have fun with this and use the longer sections to connect with your class and educate them on training.
There is no real timing for this song as the entire piece falls into a 75-80 (actual is 78) cadence. This is great work that pushes to cells to make adaptations such as increasing mitochondria and increasing enzime availability to burn fat for fuel, so have your riders go hard. I usually cue this as the highest gear they can maintain at 78 rpm or “Hard, but sustainable.” In order for them to get the fitness gains from muscular endurance work, they need to be in HeartZones of High Zone Three to High Zone Four.
Pump It by The Black Eyed Peas:
Apple Music
Spotify
Have fun with this song and enjoy your ride.
Ride Hard, Ride Well and Ride Often……Joey
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by Joey Stabile | Oct 11, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
(more…)
by Joey Stabile | Oct 5, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
(more…)
by Joey Stabile | Sep 29, 2017 | Best Practices, Instructor Training, Music
Welcome to week five of Music to Mention. This week's music to mention is a strenght song that makes groove as I sit here and write this: Treble To The Bass by Swanky Tunes. I use this song for strength work, characterized by a lower cadence (the beat is 128 or 64 rpm) and a heart rate in Mid to High Zone 4 area. This should be hard and questionably sustainable. I usually cue this at 1.0 – 1.5 watts per pound for the riders (on a Keiser bike). Have fun with this and use the longer sections to connect with your class and educate them on training.
Get the PDF for timing here:
Treble To The Bass
Treble To The Bass by Swanky Tunes:
Apple Music
Spotify
Have fun with this song and enjoy your ride.
Ride Hard, Ride Well and Ride Often……Joey
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by Joey Stabile | Sep 28, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
(more…)
by Dennis Mellon | Sep 27, 2017 | Master Instructor Blog, Music, Training With Power
Have you ever felt the “Power of 3”?
If you were to do a quick web search you would see that 3 is a very special number. It’s a favorite of storytellers; the three pigs, the the three blind mice, Goldilocks and the three bears and the Three Musketeers. It’s used in faith; the Father, Son and Holy Spirit as well as Mindy, Body, Spirit. You have the 3 olympic medals; gold, silver and bronze. In geometry the three sided triangle is considered the most stable shape. Photographers, artists and designers use the rule of thirds.
In strength training, many believe, three sets are optimal for strength gains. When participating in an indoor cycling class there are only three riding positions; seated with a fast cadence, seated with a slower cadence and standing. Numerous studies have shown that the brain responds to 3 in a positive way.
When writing my class profiles I like to take advantage of the “Power of 3”. I often use 3 song sets, the 3 riding positions and repeat intervals 3 times. I find the “Power of 3” to be, a POWERFUL technique.
[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']
Attached to this post is:
A detailed set profile to print
3 song harmonically mixed track 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.
Recording of me teaching this 3 song set in a class.
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