by Gino | Oct 23, 2019 | Keiser Cycling, Training With Power
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My original objective of the Power blog here in ICI/PRO was to build the case for power precept upon precept, slowly but surely. Good idea, except for folks who already find themselves teaching on power bikes and are anxious to get to the meat & potatoes. So, as the line in Monty Python’s Holy Grail said (whilst preparing to throw the Holy Hand Grenade) “Skip ahead brother…”
The most fundamental principal in power training is that you can sustain higher power output for shorter periods. This is common sense of course, but when trying to train or “hone in” on power levels you will use for different types of riding outside, one needs to identify these time periods, and develop power based on the length of those efforts.
For example, outside of the long mountain passes in Colorado, or Europe, your standard “hill climb” will often be only 3 to 5 minutes. This is also met with generally a steeper grade than those more gradual, longer climbs, and thus there is a measure of power required to climb those that is significantly higher, and requires different training.
In addition, if you race (or simply want to just impress your friends at every opportunity), you may want to develop significant sprinting or break away skills. To do that, you will want power that is even higher than climbing power, but may only be needed for as little as 60 seconds. This may seem quite short, but it is often all that is needed to achieve a real break away, or triumph in a race ending sprint.
Consequently, we have built the Cycling Fusion Power Training system on 3 zones of power; Sustainable Power (7 to 20 minute efforts), Climbing Power (3 to 6 minute efforts) and Explosive Power (1 to 2 minute efforts). These ranges are quite large, and there are 7 power levels within each zone. Rather than bore you with all the details, let’s just jump in and conduct a class that provides a sample of each of these zones.
The class design below is based on the Keiser M3 bike, since it is what we use at my club (Global Ride Training Center) in Pittsburgh. Since we also speak specifically to how we can reset our power numbers, I’ve written this class specifically to this model, and thus I call the class: The Keiser Tour De Power. For those that do not have a Keiser M3, but do have power, simply replace the portion of this workout that speaks to resetting the bike to get your average power numbers for one of the zones, and it will work just as well on any other bike.
Download the PROfile here.
Please post any comments or questions here, and I’ll do my best to answer them all.
Originally posted 2010-02-10 05:22:00.
by Gino | Oct 15, 2019 | Training With Power
Sixteen weeks, countless hours on the bike, more Yoga & Pilates than I thought I’d ever see, and all the 40+ VO2 tests later, the results are finally in. The Winter Training program based on Cycling Fusion Training principles, at Global Ride has produced results that have exceeded even the most ambitious expectations set. These results were not relegated to just the first season participants either. From our newbies to our experienced racers, the numbers prove beyond a shadow of a doubt that This Stuff Really Works!
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Originally posted 2010-05-23 06:09:43.
by Barbara | Oct 13, 2019 | Barbara Hoots
The holiday season is fast approaching and finding the perfect gift for the athlete on your list can be quite a challenge! The sheer volume of fitness gadgets, gear, and gizmos is enough to overwhelm even the savviest of shoppers! But fear not. Take a deep breath and relax because I’ve compiled a list of incredibly cool gifts for your favorite fitness enthusiast. Got great ideas of your own? Post ‘em here…Santa can always use a little extra help!
BIKE TUNE-UP – If the cyclist on your list is a recreational rider or isn’t particularly skilled in bike maintenance, wrap up a gift certificate for a bike tune-up. The price typically runs about $50.
iMUFFS – What’s exercise without music? Wireless workouts will be appreciated by any athlete! Wi-Gear’s new iMuffs are sleek, wireless headphones 
designed to work with iPod, Bluetooth and Skype. Check them out at www.wi-gear.com.
REFUELING BASKET – Put together a basket filled with everything from Clif Bars to Gu packets. Throw in some homemade trail mix and a few pairs of new socks and you’re golden.
RUDY PROJECT RYDON PERFORMACE SUNGLASSES – Rydon’s come in a wide array of lenses with polarization, color, and prescription options. They are 
lightweight, anti-fog, anti-slip, and provide maximum UV protection. Find them at cycling stores or online at www.E-Rudy.com.
PERSONAL TRAINING/GYM MEMBERSHIP – Create a winter fitness package that includes personal training sessions, massage and even tanning! Many gyms offer a three month membership which is perfect for the off-season months. If your athlete is already a gym member, consider buying a punch card for yoga or Pilates classes since many gyms charge extra for these. Bundle the package in a spiffy new gym bag.
GET THEM OFF THE COUCH — If your friend or loved one doesn’t exercise, they may actually resent a gift of fitness. So how do you get them started on a healthy program? Make a gift certificate that reads, “I’ll meet you every Saturday morning for a 60 minute walk.” Your time is the most valuable gift they will ever receive.
SOCCER BALL CONTACT LENSES — Has a coach ever told you to keep your eye on the ball? It would be impossible NOT to with these contact lenses! The manufacturer, German optician Stephanie Berndt, produced these visual aids to celebrate the World Cup of Soccer. www.cococontacts.com/search_results.php?keyword=soccer.
PRIVATE CYCLING COACH — Hire an expert. Even if only for a month, there’s nothing like working out one-on-one with a professional coach to vastly improve a rider’s ability at any level.
YOGA MAT WITH AN ATTITUDE — In the sea of ubiquitous yoga mats, inject a dash of humor in your practice with a Photo Series mat 
by Plank Designs, Inc. Featured in Shape, Women’s Health, and a gazillion other magazines, you’ll find fun yogi gear at www.plankdesigns.com.
PROFESSIONAL SKIN CARE — An athlete’s skin is exposed to sun and environmental pollutants that can damage your skin. Turn back the years with a collection of skin care products by Obagi®. According to Joy White, skin care specialist and half marathoner at Belle Meade Dermatology in Nashville, Tennessee, Obagi® Foaming Gel Cleanser, Healthy Skin SPF35, and IS Clinical Vitamin C+E are products that flat out work. Joy also recommends a water resistant sunscreen such as Blue Lizard Sport if you sweat. Purchase products through your dermatologist or online skincare sites.
INSTRUCTIONAL VIDEOS — Education is the gift that keeps on giving. For the Indoor Cycling Instructor on your list, go to www.globalride.net for some of the best teaching DVD’s ever produced. “Climbing Sufferage in Italy” and “Speed & Power in Italy” are both exceptional.
CARBON DIOXIDE TIRE REPAIR KIT — Priced around $10, the beauty of this gift is that everyone gets a flat tire at some point in time and this gadget will inflate a tire a flash! No more struggling with a small frame pump to get enough pressure in a road tire. Pick up a few spare cartridges as well; they don’t go bad. Kits are small enough to fit in a jersey pocket.
EBOOK: Keep It Real In You Indoor Cycling Classes – If you haven't yet added this ebook to your cyber library, then you might want to put it on your own Christmas list, or buy it for your favorite co-instructor. It's one of those “must-haves” for all Indoor Cycling Instructors!
ICI/PRO TEE SHIRT — Hey, John! Where’s the ICI/PRO stuff? We want hats, sweatshirts, tees, and even socks with this cool logo. C’mon, guys, let’s inundate John’s mailbox with requests and maybe he’ll get the hint…..post away…..you have my permission….hehehehe…….They're coming soon Barbara. John
Originally posted 2009-12-02 19:26:02.
by Tom Scotto | Oct 11, 2019 | Master Instructor Blog
The beginning of class can be disjointed at times. Riders are trying to get settled. Some people are still chatting (loudly) and we are trying to establish that official “class has started” moment. Then 5 new people show up and need to be setup on their bikes.
Yesterday I’m teaching at a club I’ve taught at for over 7 years. The cycling class is held in a multi-purpose room, so each member is responsible for pulling their bike onto the floor from the side of the room. The class starts right on time (I’m a stickler for punctuality). Five minutes into the class, 5 “new” riders enter the room. All of them have on running type sneakers and they are standing next the to the remaining bikes and appear confused.
I meet them at the back of the room and immediately understand their hesitation. The bikes are equipped with Schwinn Triple-Link pedals, which allow for the standard SPD clip on one side and then a removable toe cage on the other side, which accepts a LOOK compatible cleat. The problem was that none of the available bikes had toe cages. I found a set of cages thrown to the side. One cage was missing a strap, which I found and re-threaded. Then I went around the room to other riders who were not using their cages and started removing them from their bikes to allow the remaining 4 people to ride. Throw in a few bike setups and now we were 15 minutes into class before I re-emerged back at the front of the room.
Obviously, the big challenge was not the pedal hunt, but trying to teach the class and keep everyone focused while controlled chaos was unfolding in the back of the room. At the time my 5 newbies entered the room, I had just finished my opening spiel. So while I was getting them situated, I was simultaneously leading the class through some Spin-Ups (short 10-second accelerations followed by 20 seconds of easy pedaling) and then a set of 30-second speed intervals. In addition to staying on top of the timing, I found myself continually pushing the headset mic onto the top of my head so I could talk with the new riders without our conversation bombing over the sound system.
As chaotic as all of this was, I actually love this kind of challenge. As a cycling coach, I spend a good amount of time coaching off the bike. I’m constantly leading drills while speaking one-on-one with riders to help them with specific issues and technique. But it made me think, “how could an instructor train themselves to handle a situation like I experienced gracefully?” Here is a suggestion:
Try teaching your entire intro and warm-up off the bike. But don’t just stand at the front of the room. Instead walk around from rider to rider. Pace the isles (if you have them). Provide encouragement and make suggestive corrections as you go. Try to keep track of the timing and any intervals. See how it goes. Remember, it is all about experience. Obtaining the ability to stay on task and keep your riders focused in this way will provide some great preparation when those 5 new riders show up at the last minute.
Also, please share any other tips you have used to stay in control and command when all hell breaks loose.
Originally posted 2017-03-30 18:50:10.
by John | Oct 11, 2019 | Engage Your Students, Instructor Training, KEEPING IT FUN, Promote and Build Your Class, Your Fitness Business
Would a few of these recumbents make your class more inclusive?
Would you agree that Indoor Cycles are a poor method/modality of exercise – for some populations?
There's a long list of people who would never consider participating in our classes, or even riding an indoor cycle alone at home. There's a bunch of reasons:
- Physical limitations
- Obese/overweight
- Existing injury
- Just plain afraid of that skinny, little, bicycle saddle 🙁
So, would it make sense to add a few recumbent cycles to your studio?
The reason I'm asking is because I met a great guy at this past IHRSA convention. John Kennedy's company, Cascade Health and Fitness, manufactures that recumbent cycle pictured above. He shared his idea to incorporate recumbent indoor cycles, into a traditional indoor cycling class, to accommodate people who won't or can't ride a conventional Indoor Cycle. I'll admit, at first it sounded like a crazy idea to me. But the more I thought about the potential to make our classes more accessible I got excited.
That would mean more butts-in-seats = people exercising. I'm all for that!
The first place I can see recumbents making a positive impact is in Parkinson's Cycling Classes. Parkinson's Cycling Coach Kathy Helmuth has taught me that many people suffering with PD have physical limitations.
The symptomatic relief that comes from cycling isn't available to someone who can't ride a typical cycle. A recumbent is completely different; a big comfy seat that sits low and a step-through frame that anyone who can stand should be able to mount. I think this could be a way to make PD cycling classes more inclusive. Awesome!
What about your run-of-the-mill cycling class? Would a recumbent work there too?
I've got no idea, so let's find out!
We're conducting an experiment
We're looking for two studios to participate in a trial to see what happens when you add a few recumbents to a cycling studio. John has offered two of their recumbents at no cost + you'll keep them in the end.
In exchange they're asking that you:
- Install the recumbents in your studio and make them available in as many classes as possible.
- Experiment with different class formats, profiles, cuing, etc. You'll be charting new territory here and I'm happy to help you as much as possible.
- Actively promote this new accommodation to your customers – running the trial to see what happens for two months.
- At the end of the trial you will be interviewed by me on my podcast We will explore what worked and what didn't, your ideas for improvements, etc…
- You'll provide a few short video interviews, where you discuss these classes with your actual participants.
Is this something you'd consider?
Then contact me and we'll discuss next steps.
Originally posted 2015-04-13 15:44:38.
by John | Oct 9, 2019 | Featured Studios, Instructor Training, Member Spotlight
Joe Ducosin in the middle of Biggest Loser contestants O'Neil Hampton, Pete Thomas, Sunshine Hampton and Jessie Atkins.
ICI/PRO member Joe Ducosin invited Amy and me to a special event at Cycle Quest Indoor Cycling Studio, Joe's new studio in Eden Prairie, MN.
The event was a kick off for the Minnesota Tour de Cure, a fundraising ride for the American Diabetes Association. It featured Biggest Loser contestants O'Neil Hampton, Pete Thomas, Sunshine Hampton and Jessie Atkins.
All four are very inspirational and Amy and I thoroughly enjoyed meeting and riding with them.
During the break between the two classes held that evening, I had the chance to talk with Biggest Loser season 2 at home winner Pete Thomas and convince him to be a guest on a future episode of the Indoor Cycle Instructor Podcast.
Amy's interview with Pete is below and includes some footage from the class lead by these incredible Losers 🙂
Originally posted 2011-06-05 04:26:51.
