This week’s Friday Favorite flat tune is from a Canadian singer-songwriter, producer and actress. The song was released in 2002 and it caught my ear then. I had completely forgotten about it, but heard it the other day and have incorporated it back into my class. The crickets in the first 30 seconds of the song give us time to cue our members to add the appropriate load (a lot), light up their HR monitors and go “out of their heads” to a relative happy place as they ride. It is perfect for that. The BPM is 60 90 RPM and we have 4:36 to crank it out. Here is Nelly Furtado and “Turn Out the Lights” from The Best of Nelly Furtado CD:
Update: Thanks to Moritz I see now that I'm trying to do too many of these ahead of time and had a “Blonde moment”. Yes, this track is at 90 RPM 🙁
Have you ever considered taking a Cycling Vacation to Europe? Maybe to France or Italy where you could experience the roads and climbs you have seen at the Tour de France or Giro d'Italia.
Amy and I have dreamed about a trip like that… but then quickly dismissed it as fantasy as soon as we start thinking about the costs and details.
But the dream remains for us 🙂
You maybe aware that Amy and I travel to the Caribbean every year on what's called a working fitness vacation. We trade our services (teaching fitness classes) in exchange for an All -Inclusive vacation at some very nice resorts in Jamaica or Mexico.
I've always wondered if there would be a way to create a similar program for Indoor Cycling Instructors wanting to take a Cycling Vacation. Most of us have large networks of friends and students, many who are cyclists…
After watching the video Tom Scotto and Gene Nacey made on their trip to Spain I decided to pursue this further. I contacted Lauren Hefferon with Ciclismo Classico, the tour operator that coordinated Gene and Tom's trip. Lauren was very open to the idea of an Instructor program, but then she started asking me a lot of questions I couldn't answer. She suggested that I conduct a survey of listeners and readers to see if this would be of interest to you.
So here is our question:
With the proper incentives and resources, could you recruit a group of cyclists, train them this winter and then ride with them on a cycling vacation in Europe next Spring?
Please listen to the Podcast interview below and then
Tom Scotto is the consummate professional in everything he does. As an athlete, cyclist, coach, business partner, husband and family man, Tom applies this professionalism to all aspects of his life.
And Tom is applying this same sense of professional commitment to his preparations for the sessions he will be presenting at this year's ICI/PRO conference.
Watch the video below to get a sense for the training Tom is putting himself through this year.
Tom is excited about ICI/Pro's second conference and will be presenting a number of session including an 8-hour Heart Zones® Training, Ride with Live Music and Biomechanics, Master the Music, Explosive Training and Muscle Release workshops. It is only a few months away and Tom needs time to prepare.
I love the TV show The Office and the video below is too precious not to share.
Can you imagine someone like Dwight Schrute sitting in the front row of your class? Having decided that you are not a sufficient leader, he takes over during the cool down yelling out “if they catch us they will rape us!”
This class educates your students about the effects of cadence and resistance and provides them with an opportunity to hone their form and technique while riding at a variety of leg speeds that are appropriate for beginners. It also provides a nice base building aerobic development, short interval workout that is pertinent for beginners.
Beginners often slow their legs down when changing positions. This class will challenge the beginner to transitioning in and out of the saddle, while maintaining their cadence.
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.
This week’s Friday Favorite is just a groovy little tune by a British funk and acid jazz band that got their start in 1992. Please don’t get scared, because they also do a little pop, rock and electronica.
The cadence is a perfect 90- right where “the experts” tell us we work most efficiently on our bikes! And at 4 minutes 33 seconds, I like to insert this song by Jamiroquai in between a couple nasty hard climbs. Not for a recovery, but for a nice aerobic flat. Here is Jamiroquai singing, “Feels Just Like It Should” from the High Times Singles: 1992-2006 CD:
