Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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'].
Workout Basics:
6 minute warmup
1 minute recovery
3 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery
3 x 1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval followed by a 30 second recovery after interval 1 and 2
1 minute recovery after the set
2 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery
Repeat the above 3,2,1 and 2 minute interval sets two more times, changing riding position and RPM.
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?
6 minute warm up
Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, keep intensity below threshold.
1 minute recovery.
3 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 3 minutes at a VERY challenging intensity or wattage.
If you have the capability to capture average wattage use the average wattage as your “Benchmark”. If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 3 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
Ride Seated with a cadence of 80-110 RPM
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 x 1 minute interval goals and specifics:
Ride for 3 x 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
Ride for 2 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 x 1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 x 1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set.
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
This week's Power of 3 mix it a tribute to one of the greatest rock bands of all time, the Eagles. Glen Frey, one of the band's founding members, passed away today. So many of the musician who sang the soundtrack of my youth are leaving us but their music will live on forever.
Premium Members, follow the link below to download this new mix.
[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.
With the passing of David Bowie earlier in the week I decided to take a walk back down Memory Lane. I put together a harmonically mixed playlist of songs from years past and the era of my youth. The feedback I've received from my class participants has been overwhelming. I often think we, as instructors, try too hard to find the latest and greatest music to share with our class, when some of the greatest music has already been written and performed and many of these artists are passing away. Though they may have passes they have left us with the gift of their talent and artistry.
I challenge you to use this playlist in one of your classes this week and I bet you'll receive all the positive feedback I did.
Those of you that have been following my blog and playlists for a while know that I enjoy all different kinds of music. I might include pop, classic rock, house and classical music all in one playlist during any given class.
There is definitely a divide between music that I listen to in my leisure time and music that I love to use in my cycling classes. For example, I am a huge Beatles fan and I love listening to the soft rock ballads of the 70's, but I don't really see a place for them in my cycling playlists. On the other hand, I would never listen to Pitbull for pleasure, but I love using his songs in my classes. Here's a new release from Mr. 305 himself that I used this past week as a standing climb.
Another song I used this week is one that I pulled from my ‘hills' folder from 2001. I always love using Safri Duo in my classes. This one is a favorite:
The loss of David Bowie made me look back at my playlist and listen again to some of the greatest music ever created.
I hope you like it.
Premium Members, follow the link below to download this new mix.
[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.
Looking back, I suppose it’s understandable that it took me 3 appointments to figure out what was going on with my client.
First and perhaps foremost, this client, whom we’ll call John, was a cyclist.
John came in for his appointment in rather odd clothes, but that’s hardly noteworthy in the California bay area. He wanted to lose weight.
John was already thin. Still, his desire to lose weight didn’t seem noteworthy, either. In my experience, cyclists often try to lose weight to give them an advantage on the road, particularly on hills. Many cycling routes in California are known for the tough climbs they present.
The leaner a cyclist can become — particularly if he or she can maintain strength and power — the faster he can climb those hills.
Typically, my clients who are athletes (of any type) are interested primarily in results. They welcome suggestions and recommendations that will help them get those results. That tends to be true even if my recommendations seem contrary to what they’ve heard elsewhere.
What set John apart from other athletes was his reluctance to do anything I asked him to do nutritionally.
My recommendations for John were nothing out of the ordinary. They all had to do with ensuring that he was properly fueled for both his training rides and his events. In order to keep his energy at peak levels and limit the loss of lean mass, I suggested making his weight loss gradual and carefully trimming calories from the non-ride portions of his day — and certainly not from his pre-ride meals, his on-the-bike fueling, or his immediate post-ride refueling. That fuel was too critical in his continued performance and power.
But John wanted to cut calories from all of those “fueling moments,” as well as the rest of the day. He didn’t want to do it gradually or carefully.
So we had 3 appointments of food log reviews, more questions, and John’s somewhat odd answers. In his third appointment, he requested supplements to speed up his weight loss, and it was clear that he was an anorexic.
First, he didn’t fit the demographic. Only about 0.1% of anorexics are men.
And, again, he was a cyclist, so the desire to lose weight wasn’t a red flag.
I don’t work with anorexics because I’ve found that there are psychological issues involved that are beyond my area of expertise and beyond the scope of my practice.
Since I don’t feel qualified to deal with the issues of anorexia, I refer clients to those who are.
This post doesn’t end with a final set of suggestions or food recommendations, other than to point out that it’s sometimes necessary to look beyond the obvious when dealing with clients. Each one is unique.
