PROFILE DESCRIPTION
This is a fun profile to allow your class to enjoy a sample of what riders experience during the Tour de France (TDF). There are many aspects of a grand tour like the Tour de France, but we will focus on 4 common efforts:
The Breakaway
The Chase
Attacks on a Climb
The Final Sprint.
OBJECTIVE AND INTENSITY
This profile will not only give your riders a taste of the intensities of racing in an event like the Tour de France, but will help them discover their strengths and limitations. Each of the efforts we are going to experience during this profile represent a type of fitness a cyclist may possess.
Riders will get an opportunity to assess which aspect of this type of cycling/racing they enjoy and have the aptitude for. The target intensities will hover at Zone 3 (70% Perceived Effort), with numerous efforts pushing riders into Zone 4 (80% Perceived Effort) and the opportunity to extend into Zone 5 (90+% Perceived Effort). Since we are only doing a sampling and not a complete stage (day) of
the Tour de France, time to recover will be provided between efforts. I’ve tried to provide the target intensity described in both the percentage of their perceived effort (not maximum heart rate) and training zone. This is just for reference as I know there are many
different ways we can guide our class to the desired effort level. These intensity guidelines will hopefully enable you to translate the level of effort to specific heart rate and power training zones if needed.
Here's your Spotify PRO/Playlist! Deezer.We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
Spotify is new here in the USA, but has been available in Europe for a number of years.
I received an invitation to join and I did. It appears to be the latest in the line of music services like Napster and Rhapsody. I'm guessing that our ICI/PRO members would enjoy knowing more about Spotify and it's features… except I don't have the bandwidth to look into it with the level of detail needed.
Are you a Spotify Expert who would be willing to share your experiences?
If you are please send me an email john at indoorcycleinstructor.com and we can discuss bringing you on as an ICI/PRO Team Member.
Update July 29th 2011 – ICI/PRO Member Marc Schlosberg has been really digging into the potential of using Spotify for his spin class music. Marc and I have been playing with the social = music sharing capabilities and hope to record our finding soon.
My job is getting so easy!
This week I want to thank Chuck Cali for suggesting the Free Friday Favorite. The FF for today is a great, Indie-Rock, 90 bpm, opening flat tune for your ride. This artist is quite new to the music scene, as his debut album was just released this July. Check out the first track, “Eyes Be Closed”, from artist Ernest Greene’s debut album Washed Out – With in and Without. At 3:25, it crescendos to a nice finish at 4:50. Here is the video. Enjoy and let me know if you have a suggestion for a free music Friday!
Here's a great remix of “Eyes Be Closed” for your Free track of the week 🙂
Master Instructor Clair Cafaro alerted me yesterday; “John, do you realize that you don't offer readers any reference information about bike setup?” “I have something that maybe helpful to new Instructors.” Clair had been reviewing our existing content, looking for “holes” in our coverage of Indoor Cycling. I checked and saw she was right. We did have this video CycleOps Indoor Cycling Bike Setup Video with Angie Sturtevant, but we didn't have anything a new Instructor could print and bring to class as a reference.
I don't own a club. Why should I bother creating a listing? The listing will help students find your club and attend YOUR class, other Instructors living in & travelling to your town will also find your listing (this is a good thing) and then can contact you for a guest pass or maybe just to connect with another like minded Instructor.
Do I need to be the owner or manager to create a listing? No. There's no reason not to create a listing for your club or studio. Everything you need will be found on your club's website.
Does this cost anything? Nope.
Can I list more than one location? Yes. You can create a listing for all the places where you teach.
Do I have to share my personal information? Not if you don't want to 🙂 The listing will show your Pedal-On user name and the Contact info should be the public information for the studio.
What other information can I include? The listing can be as simple as just general information or full of detail like the type of cycles you ride, certifications, unique programs and class schedules. You can include anything you feel will be of value to someone looking at your listing.
How do I get started?Click here to see if your club / studio is listed. If it isn't, click the green button to add your club. (You do need to be a registered Pedal-On user. If you aren't you will be taken to the easy to use registration form)
My club is already listed, how do I add my user name? Click the coordinator listed to PM them, asking to be added.
I now have access to both Schwinn A.C. Performance Indoor Cycles
and FreeMotion S11.9 Indoor Cycles in a super secret location* I'm planning a comprehensive review of both cycles over the next couple of months.
Both the Schwinn AC and FreeMotion have the latest Power Consoles from each manufacture.
I've already had the the chance to teach a class on the FreeMotion S11.9 and feel you will enjoy riding them at the conference this year. I may have discovered one distinct advantage of measured power that we can use to solve one of the biggest challenges we face as Instructors.
This is going to be very interesting 🙂
*OK, it's not so secret… they're at the Life Time Fitness in Chanhassen, MN. If you are near by, connect with me and I'll let you know when I'm teaching there again.
I now have access to both 