After 37 years of waiting we finally have another Triple Crown Winner. Â I love horse racing, the beauty, the grace and the power of these animals is intoxicating. Â Over the last 37 years there have been many horses that have won 2 of the 3 Triple Crown races, but they have no one has been able to pull off the trifecta. Â The fact that so few horses have been able to win this coveted award is what makes this year's Triple Crown winner, American Pharaoh, so special and I've decided to immortalize this year's event in a cycling video.
I'm lucky enough to teach at many different facilities and all but one of them have bikes with power. Â The beauty of power is that every interval can be turned into a race. Â You can compete against your FTP (Functional Threshold Power), your previous interval's average wattage or just about anything you, as the instructor, can dream up. Â The first two Triple Crown races, the Kentucky Derby and Preakness, take about 2 minutes for the horses to complete and the third race, the Belmont, is a bit longer and takes about 2 minutes and 30 seconds to finish. Â These 3 races fit perfectly into a 3 interval set. Â For the first interval I have my participants ride to the Kentucky Derby video which takes 2 minutes and 3 seconds to complete. Â At the end of this first race participants get a 30 second recovery, I also have them take note of their average wattage. Â For the second race, the Preakness, which will take 1 minute and 58 seconds to complete I ask my riders to beat their average Derby wattage by at least 1 watt. Â The Preakness is followed by another 30 second recovery. Â Now it's time for the Belmont and a chance to win The Triple Crown. Â This race is going to take 2 minutes and 26 seconds. Â I tell my class that if they can complete the Belmont with the same average wattage that was ridden for the Preakness they will be the Triple Crown Champion.
Now let the races begin!
Check out my Triple Crown Video with embedded soundtrack
Over the last 2 years I've been performing a FTP (Functional Threshold Power) test on the first Thursday and Friday of every month in every facility I teach in that has bikes with power. Â I have yet to have anyone complain or comment that I test too often or that the 20 minute FTP effort is too hard. Â What I have been told is how much people like knowing their threshold numbers and how much they enjoy the challenge of the test.
Last week I was involved in a conversation on Facebook where some indoor cycling instructors were discussing various ways to estimate FTP with their class. Â My response was “Why estimate it when you can perform a REAL test and get some REAL FTP numbers?”. Â Some of the responses I got back were that the test is “too hard”, “too long”, “too complicated”, “newbies might get scared away”, or “some people just want to ride and not focus on numbers”. Â I was, quite frankly, shocked by the lack of confidence these instructors had in their class participants. Â If we, as instructors, don't have the confidence that our riders are strong, tough and smart enough to handle and understand the benefits of a FTP test, this doubt will quickly turn into a self-fullfiliing prophecy and class participants will never reach their full potential.
I believe the best instructors don't only know the science of exercise physiology but are also masters of physicology and expert motivators. Â It is our job to show each and every rider the respect they deserve by having the faith that they are capable of completing any physical task we ask of them. Â I am in constant awe of what my riders are capable of, they impress me every day, but amaze me on FTP days.
Bikes with power are becoming the norm in most indoor cycling facilities. Â This new technology will keep riding a bike that goes nowhere in the forefront of group exercise for years to come. Â If your facility is going to invest in these state of the art bikes, instructors and facility mangers should program regular FTP tests so they can be used to their fullest capabilities and riders can be aware of their current fitness levels, set up proper training zones and track improvement over time. Â The use of power can be a bit confusing at first, but after performing a FTP test most riders quickly gain an understanding of their maximum sustainable intensity or threshold wattage.
Believe in your students and they will surprise you, doubt your students and they will affirm you.Â
Here are some links to articles I have written about FTP and Threshold over the years. Â My testing profile may have changed slightly but the science is still the same.
Full articles are only available to ICI/Pro members.
I grew up in a small town about 50 miles north of New York city on the banks of the Hudson River named Highland Falls. Â One of the unique aspects of my hometown, besides the unparalleled beauty of the Hudson Valley, is the fact that it borders the United States Military Academy at West Point.
For as long as I can remember I have admired and respected those who have committed their lives to the service of our amazing country.  My father is a Vietnam veteran and due to the proximity of my hometown to West Point, many of my teachers and coaches were active or retired military.  The children of the families stationed at the academy went to my high school, James I. O'Neill.  I believe that O'Neill has more graduates go to West Point than any other, non-military, high school in the country.  I have also had classmates make the ultimate sacrifice in the defense of our nation during recent wars in the middle east.
I have been lucky enough to be taught, coached, mentored by and friends with some of the finest leaders in our country.  I respect their commitment and appreciate their sacrifices to keep my family safe and free.
Every Memorial and Veteran's Day I do my best to honor them with themed indoor cycling class.  Below is a recording of the class I taught in honor of the military this past Friday as well as many of the videos I used.
This video gives me goosebumps every time I watch it!
Premium Members can download this Video for free by following the links below:
[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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One of the highlights of this year's Roadless Ride was being able to share the stage with 2015 USA Pro Challenge Stage 3 winner, United Health Care's, Kiel Reijnen.  Kiel was incredibly gracious and seemed to truly enjoy spending this hour with the fund raising crazies at Greenwood Athletic Club.
I found Kiel's win on YouTube and played it on our huge screen while he shared all the race tactics and behind the scenes tidbits with the class. Â It was AWESOME! Â The class went wild has he sprinted to the finish.
With ski season upon us I thought I would share a video from one of my most favorite places on earth, Vail Colorado.
[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
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Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
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From the drop down menu select “iTunes” or “Spotify”
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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.
