Cardio vs. HIIT:  Why Not Combine Them?

Cardio vs. HIIT: Why Not Combine Them?

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The debate over cardio vs. high-intensity interval training (HIIT) usually assumes that the issue is an either/or choice. In that debate, HIIT is usually compared to absurdly low levels of cardio exercise — not to the kinds of classes ICI-PRO instructors probably teach.

This post explores the evolutionary value of combining cardio and HIIT.

In his book Born To Run, Christopher McDougall reveals the blend of morphology, paleontology, anthropology, physics, and math that led to understanding how humans became the greatest distance runners in the animal kingdom.

There’s no way this short article could do justice to McDougall’s fascinating and detailed description of the emergence of homo sapiens over Neanderthals (they were parallel species), and the evolution of humans as supreme hunters — hundreds of thousands of years before the creation of the tools we associate with hunting (spearheads, bows and arrows).

A few of the evolutionary changes include:
– upright posture to allow deeper breathing and limit retention of sun heat
– the ability to release body heat through sweat, rather than panting like other mammals until they must rest or die of hyperthermia
– the ability to accelerate when the pursued animal has been run to exhaustion.

So human “persistence hunting” combined endurance running primarily, with some sprints. Humans evolved to run in conditions that no other animals can match, and it’s easier for us.

Good At Endurance, and For a Long Time

Endurance athletes can typically continue into what would be considered old age in other sports. In many cases, such as distance running, they can still out-perform teenagers or 20-year-olds until their mid-60s.

At his first double-marathon, the most notable thing my then-35-year-old coach, Jim Karanas, saw was the age of most of the runners, who were 45 to 55. He said it told him immediately that the ultra-run was more of a mental than a physical challenge.

When workouts are always high-intensity, over-training is likely. So are failure to recover fully and a high incidence of injury.

It’s also likely that someone will burn out after constant high-intensity work, making it feel like drudgery, instead of something to look forward to each day. Why not work out in a way that you’d enjoy making part of your schedule long-term? Why not create classes like that to bring your participants back over and over again?

Matt Fitzgerald, noted marathon runner and author, suggests endurance training primarily with 2 to 3 high-intensity trainings per week.

McDougall quotes researcher Dr. Dennis Bramble, who said, “If you don’t think you were born to run, you’re not only denying history. You’re denying who you are.”

But let’s not limit this to running. Endurance athletes of other types display similar results. Countless stories describe master’s cyclists in their 50s and up outperforming younger cyclists.

In his 50s, my coach raced against the cyclists in the 30-year-old category — because he found he could perform better against them than against the experienced racers his own age! Those guys kicked his butt when he was first starting to race.

He was also one of the few (and the oldest that weekend) to ride the notorious Furnace Creek 508 fast enough to qualify for RAAM.

So the choice isn’t really between short, intense intervals and long, slow cardio with a magazine. The right kind of training is not either/or, but both.

(The cardio, of course, should be hard enough to cause a training effect, not help you catch up on your reading.)

This perfect combination is effective, enjoyable, sustainable over the long haul, and entirely in sync with our evolutionary nature.

Originally posted 2018-03-09 09:00:44.

Play it and Forget it! 60 min of Harmonically Music for April 2016

Play it and Forget it! 60 min of Harmonically Music for April 2016

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Here's another “Play it and Forget it” 60 minute music mix.  I've been teaching more and more with power and Stages IQ and these 60 minute music mixes let me focus on the profile and technology and not worry about the playlist.

I hope you like it.

 

 

Premium Members, follow the link below to download this new mix for FREE!!!!!

[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 to download this harmonically mixed set

To download the above media on a Mac:

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.

[/wlm_private]

Originally posted 2016-04-11 21:43:21.

Revenge of the Friend

Revenge of the Friend

Reprinted with permission

This story and drawing was originally posted March 24 2011 in the New York Times.

By Spinning Instructor Christi Clancy

THEY kissed! Nobody kisses in spin class. A roomful of sweaty people panting atop steel bikes with 30-pound flywheels is no place for romance, and certainly no place for my friend’s ex-husband to show up with his girlfriend, the woman he left her for.

It was just a few weeks into the new year, and I had a packed class of weekend warriors perched on their saddles waiting for me to help them fulfill their resolutions to become skinny and fit. My friend’s ex was the last person I expected to see. In the two years since they had split up, I’d gone out of my way to avoid him. But here he was, looking as ridiculous as most middle-aged men do in tight Lycra shorts.

I couldn’t have imagined a better scenario to let him have it. I had a microphone strapped around my head and a captive audience.

The problem was that I used to like him. I attended his children’s baptisms and helped plan his 40th birthday party. We had spent countless hours together drinking wine and commiserating about child-rearing, long Wisconsin winters and interrupted sleep. He could be charming, and that morning his familiar charm disarmed me before I could remind myself that I wasn’t supposed to like him anymore. My smile was a reflex that he misinterpreted as a welcome.

A small woman with a tight ponytail and a toothy smile walked in and stood next to him. He introduced her as his “friend.” It was hard for me to reconcile this flesh and blood woman with the home-wrecking diva I had imagined the past few years. She seemed so harmless and normal.

“We decided to give spinning a try,” he said. “Can you help us get set up?”

We. Us. What could I do? I led them to a pair of bikes. I’ve taught spin for over a decade, so even though their presence had thrown me, I could still mindlessly check their settings and offer instructions. She must have known who I was because she went out of her way to kill me with kindness. I wanted her to stop chirping so I could wrap my brain around the fact that she was in my class.

Then he called her Sweetie (the same thing he used to call his wife) and I snapped back to attention, shut the door, dimmed the lights, and cranked up the music. I got on my bike and looked out at my class.

I usually love teaching on Saturday mornings, but now I was distracted and unsettled, remembering how he had initiated their split. They were drinking coffee on their front porch when he said, “I’m leaving, and I don’t want to work things out.” He was apologetic but firm. It didn’t take long for him to confess there was someone else.

“Don’t judge,” my husband warned me, but I couldn’t help it. If this could happen to them, could it happen to us? Their breakup made everything I considered solid seem vulnerable, like a bone riddled with stress fractures. In the aftermath, my friend couldn’t sleep or eat, and she worried constantly about their children and her finances. To make matters worse, a year or so after they split, she was given a diagnosis of cancer.

There were other spin classes and other instructors. Why had they come to mine? Did he think this would make things “normal” again? Was he cruel, or clueless?

I tried to focus. I followed my planned profile, leading us up some imaginary hills and sprinting past invisible riders. I was just getting my groove back when I looked up and saw him lean toward her, and there it was: the kiss.

That’s when I decided that if they came back to my class next week, I’d be ready.

The following Saturday I showed up early. My regulars filed in with towels and water bottles, barely awake. And then, sure enough, in they walked, holding hands, wearing big smiles and matching powder-blue jerseys.

“Good morning,” exclaimed Mr. Spin Class Kisser, looking fresh and robust.

I led the lovers toward the middle row of bikes. The easiest bikes have big, comfortable seats and magnetic resistance. The toughest are the Pros, with narrow saddles that are hard as concrete.

With fixed gears, the Pros require the kind of pedal efficiency that only comes with a lot of practice. Most people are too intimidated to attempt them. When the Pros first arrived, I found them so difficult to ride that I thought they must be broken. Even after training on them for months, the longest I could stand up out of the saddle without losing control or combusting was about a minute.

So, naturally, that’s what I set him up on. The lights on the bike’s computer flickered on, showing watts, KJs, HRs, RPMs: numbers I knew meant nothing to him. He looked confused. “Oh, you’ll love this,” I said.

I put her right next to him on the Sunday cruiser, a bike so gentle she may as well have had a straw basket with flowers attached to the handlebars.

I turned away and cued the music. I like making themed playlists for my classes: Irish music for St. Patrick’s Day, songs about food for Thanksgiving. I’ve got playlists for rain, snow, summer, peace and revolution.

For this occasion, I created a new playlist: music for cheaters. I had spent the week going through my iTunes library and settled on songs like Rihanna’s “Unfaithful,” Jewel’s “Till It Feels Like Cheating,” and some classics: “Heard It Through the Grapevine,” “50 Ways to Leave Your Lover,” and “Tempted.”

I know spin instructors have a reputation for being sadistic, but I never saw myself that way. I tell people to ride at their own pace and take breaks.

That morning, however, I offered no such assurances. “Thirty-second sprint out of the saddle,” I barked. “Go! Grab it, nail it!” (Whatever “it” was.) “Come on, hammer it! Your legs should be like eggbeaters! Boil your quads!”

I got off my bike and walked around the room, lingering behind the lovers to make them feel my presence. I watched sweat drip onto the floor around his bike, so much that I could practically see my reflection in it.

I thought of my friend’s quivering hands and pained expression when she told me about their breakup. I thought of the hours I’d spent with her in the clinic while the chemo pumped into her arm, and the nights I slept at her house when she didn’t want to be alone. It didn’t seem fair that she had to suffer through so much while her ex seemingly got everything he wanted.

I liked to think I was doing this for my friend, but this was my own revenge. I hadn’t even told her about them showing up at my class. I didn’t want to hurt her, and in truth, I’m not sure she would have cared.

She and her ex had reached a certain peace I found hard to imagine. I wouldn’t go so far as to say they were friends, but they got along well enough. I knew I was acting childish and petty. It wasn’t me he had left, but it felt as if he had broken a pact we had made as couples. After two years of biting my tongue, this felt necessary, cathartic.

I got back on my bike and watched as he strained, his face red and hair drenched. Yet he was managing. I almost couldn’t believe it. It was hard for him, but not impossible. I don’t think either of them paid any attention to the lyrics I’d so carefully selected.

At the end of the class I turned down the music and led some stretches. The spinners wiped down their bikes and drank from their water bottles. O.K., so I hadn’t broken him, but I was still feeling pretty pleased with myself.

Until he walked up with a towel around his neck and gave me a pat on the back with his large, damp hand. “I got to tell you,” he said. “That was the best workout I’ve had in a long time.”

“Oh, it was wonderful,” she added. “We loved it.”

A FEW weeks later, I met my friend for a glass of wine. Her hair used to be straight, but it had grown back curly and looked nice that way. Her cancer had been caught early, and she had a good prognosis. I decided to tell her what I had done – or at least tried to do.

As I sheepishly related the story of my clever (if unnoticed) playlist and punishing (but welcomed) routine, she listened with an expression that seemed to be a mixture of curiosity and horror. When I stopped talking, she didn’t say anything at first. I worried I had hurt her, or that she disapproved.

Then I saw a small smile tug at the side of her mouth.

“You’re a good friend,” she said.

The “Pros” Indoor Cycling bikes she refers to have to be CycleOp PRO Indoor Cycles which are the only IC bikes that I'm aware of that have a “freewheel” like a conventional bicycle (you can coast). The combination of the freewheel and heavy flywheel are very difficult for a new cyclist to master and that's why you don't see them in many clubs. I personally like them because they force you to learn how to pedal properly, but that's just me.

Originally posted 2011-04-05 04:13:49.

Favorite Track of The Week

Favorite Track of The Week

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This week’s favorite track was originally released exclusively for iTunes when they launched Apple Music back on June 30th. Pharrell Williams’ Freedom was also released just in time for the July 4th holiday, so it’s definitely a great one to keep in mind for next year’s Independence Day playlist or if you’re ever making a playlist of inspirational songs .I’m not sure exactly when it became available on other music services, but it is now available on Spotify and if you haven’t yet heard it, you’re going to love it!

Like Pharrell's wildly popular Happy, Freedom is catchy and infectious, but with a powerful message. Check out the video here and you’ll see and hear just what I’m talking about:

At about 95 BPM’s it makes a great flat road or warm up.

Find it at Apple Music.

What are you listening to/using in your classes this week?

Originally posted 2015-08-21 06:00:08.

Revenge of the Friend

The Over-Zealous Sub

As I hit the streets after teaching at one of my downtown clubs, I bumped into a friend of mine who appear to have been run over by a car.  She had a large gym bag clawing at her shoulder with cycling shoes peeking out of the end pocket.  The bag apparently weighs over 50 pounds, because she appears to be struggling just to lug it to the corner.

“Hey, how are you?” I said in apparently too chipper a tone.  She turns only her head and glares at me with one eye bigger than the other.  Assuming that were her response, I prodded some more in order to jump start an under-powered conversation. “Did you just get out of a cycling class?  How was it?”  She released the gym bag as if tossing a heavy sack of potatoes off her shoulder. “You can say that.  The instructor was a maniac”.

Being a coach for 10 years, one realizes that everyone has their own perception of what is hard, what is easy or when they are tired.  Often times it is different that my interpretation, so it is usually best to get things defined.  Plus, I was particularly interested in her definition of a “maniac” instructor.  “Wow, sounds pretty extreme, what happened?”

Her stare became intense and her tone aggravated: “Our regular instructor was away this week, so we had a sub.  I think he was either new, insecure or just terrible.  Our usual instructor’s class is quite popular.  People really respect her workouts because she has a reputation of giving a hard class, that provides just the right amount of work and recovery.  So maybe this guy felt he had some big shoes to fill and decided to show us how hard he can make us work.  We barely had a warm-up and we were led into a hard climb followed by 10-minutes of jumps.  Then some long sprints where he only provided 15-seconds of recovery followed by another climb and more jumps.  He ran us ragged with no rhythm or reason until 2 minutes before the end of class and then told us to cool down and stretch on our own.”  With the exception of those 15-second recovery periods, I don’t think he gave us any other break.  I don’t know why I tried to keep up.  I think I was just aggravated and just kept hammering away.  Oh well, I’m late for work so I’ve gotta run.  I just hope he never subs our class again.”

She heaved her bag back on her shoulder like it was a limp body and headed in the opposite direction.  This is not the first time I’ve heard this unfortunate tale, but my mind started connecting a few of the stories.  Many of them involved a sub which people deemed “horrible”.  Now I don’t think all subs are horrible, I’m sure we’ve subbed many classes ourselves (I hope).  I know I have.  However, I do think there can be a greater tendency to put on our “A” game when walking into a cycling studio with new or unfamiliar stares.  Let’s face it, it can be intimidating to enter a room when you’re NOT the person everyone is expecting.  I’ve even had a person walk out of a class I was subbing seconds after I walked through the door.  I hadn’t even make it to the stereo yet or said a word.  So I understand the pressure of feeling you have to overcompensate for not being THE instructor.  It doesn’t even matter whether the instructor you are covering for is good or not.  It is their class.  Their riders.  Their style.

So what’s my advice? you can’t be THEM, so be yourself.  When you sub for another instructor, teach, instruct and coach with that same style that has won your riders over year after year.  Sure, bring your “A” game, why not?  But teach a sound workout.  Take that extra energy (albeit, nervous energy) and excitement and direct it toward getting to know some of the riders in class.  Connect.  Be real.  Don’t be a Maniac!

PS. No one who has every subbed one of my classes has been accused of this.  Just incase “you” were wondering.

Originally posted 2011-03-03 13:56:51.

Revenge of the Friend

The Power of 3 (Video) – The Triple Crown

Triple-Crown-Races

After 37 years of waiting we finally have another Triple Crown Winner.  I love horse racing, the beauty, the grace and the power of these animals is intoxicating.  Over the last 37 years there have been many horses that have won 2 of the 3 Triple Crown races, but they have no one has been able to pull off the trifecta.  The fact that so few horses have been able to win this coveted award is what makes this year's Triple Crown winner, American Pharaoh, so special and I've decided to immortalize this year's event in a cycling video.

I'm lucky enough to teach at many different facilities and all but one of them have bikes with power.  The beauty of power is that every interval can be turned into a race.  You can compete against your FTP (Functional Threshold Power), your previous interval's average wattage or just about anything you, as the instructor, can dream up.  The first two Triple Crown races, the Kentucky Derby and Preakness, take about 2 minutes for the horses to complete and the third race, the Belmont, is a bit longer and takes about 2 minutes and 30 seconds to finish.  These 3 races fit perfectly into a 3 interval set.  For the first interval I have my participants ride to the Kentucky Derby video which takes 2 minutes and 3 seconds to complete.  At the end of this first race participants get a 30 second recovery, I also have them take note of their average wattage.  For the second race, the Preakness, which will take 1 minute and 58 seconds to complete I ask my riders to beat their average Derby wattage by at least 1 watt.  The Preakness is followed by another 30 second recovery.  Now it's time for the Belmont and a chance to win The Triple Crown.  This race is going to take 2 minutes and 26 seconds.  I tell my class that if they can complete the Belmont with the same average wattage that was ridden for the Preakness they will be the Triple Crown Champion.

 

Now let the races begin!

Check out my Triple Crown Video with embedded soundtrack

 

Download my Triple Crown Video, to download Right Click > Save As / Save Target As to download.

Listen to how I coach this interval set.

Enjoy the races!

 

Originally posted 2015-06-17 07:00:58.