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.
I thought of this profile while I was sitting around the Thanksgiving day dinner table enjoying some great conversation with my brother-in-law's family. Kent Harvey, my brother-in-law's brother is a world renown cinematographer who specializes in adventure films and has been the summit of Mount Everest 2 times. Kent is an amazing and extremely safe climber. He is often asked about all the deaths on Everest and he always talks about the importance of saving enough energy to make the trip down from the summit. Summiting it great but it's not worth your life.
In this month's base profile I'll be having my riders work to a peak wattage or intensity then slowly and steadily work their wattage back down from this peak.
Below you'll find Week 1 of December's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
2 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
4 minute interval increasing wattage or intensity each minute
4 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
3 minute interval increasing wattage or intensity each minute
3 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
2 minute interval increasing wattage or intensity each minute
2 minutes with a slight reduction in wattage or intensity each minute
90 second recovery
6 x 1 minute intervals w/30 second recovery after each
90 second recovery
6 x 1 minute intervals w/30 second recovery after each
90 second recovery
4 x 1 minute intervals w/30 second recovery after each
Workout Goal:
Can you increase your average wattage or intensity each minute to a peak?
Can you decrease your average wattage or intensity, only slightly, each minute after you reach that peak?
7 minute warm up
Slowly and steadily increase HR and/or Average Wattage each minute, for 5 minutes, up to threshold.
Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes, down from threshold.
8 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, up to a RPE of 9 out of 10
Ride seated with a RPM of 80-110
Slowly and steadily decrease HR and/or Average Wattage each minute, for 4 minutes.
Ride seated with a RPM of 80-110
Decrease intensity only enough to continue
1 minute recovery
6 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 3 minutes, up to a RPE of 9 out of 10
Ride seated with a RPM of 60-80
Slowly and steadily decrease HR and/or Average Wattage each minute, for 3 minutes.
Ride seated with a RPM of 60-80
Decrease intensity only enough to continue
1 minute recovery
4 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, up to a RPE of 9 out of 10
Ride standing with a RPM of 60-80
Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes.
Ride standing with a RPM of 60-80
Decrease intensity only enough to continue
1 minute recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals seated with a RPM of 80-110
30 second recovery can be done in any position or RPM
Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
Ride all intervals seated with a RPM of 80-110
30 second recovery can be done in any position or RPM
90 second recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals seated with a RPM of 60-80
30 second recovery can be done in any position or RPM
Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
Ride all intervals seated with a RPM of 60-80
30 second recovery can be done in any position or RPM
90 second recovery
4 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals standing with a RPM of 60-80
30 second recovery can be done in any position or RPM
Cool Down
[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'].
With the holidays upon us, I thought it was only appropriate to dedicate this post to a song or two that you might use over the next few weeks. I personally don't create playlists dedicated to strictly holiday songs. I typically sprinkle a few in here and there in the weeks leading up to Christmas, and I try to keep them pretty non-traditional. One of my favorite go-to bands for Christmas tunes is the progressive rock band Trans-Siberian Orchestra.
Here are two of my favorites:
Christmas Eve/Sarajevo: This one starts out slow and then picks up at about the 30 second mark. Slowing down again at around 1:30, then really picking up around 2:20 all the way to the finish.
Wizards in Winter: I use this one for accelerations on a flat road. Accelerations happen at :30 (20 seconds); 1:15 (25 seconds); and 2:10 (50 seconds: begin to accelerate and build to a sprint for the final 20 seconds).
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.
Okay, it’s not as if another set of tips on surviving the holidays is a pressing need, but hey. The holidays keep showing up every year, and it’s easy to fall into familiar traps. Here are some practical tips for your participants.
Obviously, the problem lies less in the 3 holidays themselves and more in the weeks of partying, socializing, and grazing between Thanksgiving and New Year’s.
– Workout Survival
Don’t skip workouts. They’re a spot of sanity in a crazy time, and can help you commit to eating right.
First thing in the morning is often best. No matter what happens the rest of the day, it’s done.
If you’re truly too busy for a class, don’t delay and hope for the time to take one. That can lead to doing nothing. Instead, aim for Better Than Nothing (BTN).
BTN means short duration — but it only works with high intensity. Here’s a sample 10-minute workout.
Warm up for 3 minutes: first minute easy, second minute a little harder, third minute a little harder.
Then start intervals — say, 30 seconds very hard, followed by 30 seconds easy. Repeat the pattern for the rest of your workout. Those 7 intervals can, and will, be physiologically meaningful.
– Office Survival
This is pretty obvious. Find out where the temptations lurk. Avoid them. Eat lunch elsewhere. Bring water, coffee, tea to your desk — to avoid seeing (and eating) foods that will make you feel crummy later.
– Party Survival
If there’s a party later that day, eat as usual. Skipping meals is a binge blowout waiting to happen.
– Buffet Survival
Eat before you go. At least have 3 ounces of a protein food, or a scoop of unsweetened protein powder.
At the buffet, place a full serving of protein on your plate. Fill half the plate with vegetables. Save any splurge calories for unique holiday foods. Skip ordinary foods you can have anytime.
Then step away from the buffet table!
When eating the meal, fill up on protein and vegetables first. Then, and only then, eat the other foods you’ve taken.
– Meal Control As Survival
Make or bring healthful dishes: vegetable platters; big, varied salads; a fruit and nut tray for dessert.
Modify recipes all month. Cut butter and/or sugar in half (no one will notice). Use chicken broth in potatoes instead of milk or cream. Don’t glaze foods. The sugar in the glaze can and will increase your appetite — for the wrong kind of foods.
– Post-Meal Survival
Take a walk immediately after dinner. Don’t wait — it might not happen. It’s extra exercise and will also prevent second helpings you don’t need.
Recruit a friend. “Let’s walk before we dive into those desserts,” might be just what your friend needs to hear.
When you return, stay on your feet. Help with clearing dishes, or stand and socialize.
– All-or-Nothing Survival
An all-or-nothing mindset will sabotage you. Get back on track immediately — at the next meal. Don’t wait till the next day — and certainly not till the following Monday.
– Leftover Survival
Don’t keep leftovers at home. Give them away. Throw away troublesome “trigger” foods.
Don’t take leftovers home from a dinner. If you’re pushed to do so, find a trashcan on the way home and toss them. Set yourself up to win.
– Alcohol Survival
Alcohol can make or break your holiday goals. Avoid it when possible. The brain chemistry changes will increase your appetite — for the most troublesome foods.
If you do drink, alternate a glass of your beverage with a glass of sparkling water. If sparkling water’s not available, drink regular water. Keep alternating as long as you’re drinking.
– Logging as Survival
Log your food — all of it! If you splurge, write it down and keep logging.
Clients tend to stop logging when they’ve gone off the grid, but that’s self-sabotage: “I’m not tracking, so I can eat anything.” It’s the all-or-nothing mindset again.
Log every holiday eating day, no matter what. You’ll eat less.
You might even want to keep a log all month. How great to be ahead of the game on New Year’s Day!
Attached to this post is a 60 minute harmonically mixed indoor cycling music set that just flows.
All you need to do is “Play It and Forget 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.
