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ICI/PRO is the Indoor Cycling Instructor Community's resource for free music, Instructor teaching tips, motivational cues, education, entertainment, class profiles, routines and music playlists.

The Power of 3 (Video) – The Triple Crown

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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!

 

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

ICI/PRO Podcast #206 – It’s not easy staying green Pt 1 Video PROfile from Cameron Chinatti

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Sometimes audio just isn't enough! Cameron-Chinatti Master trainer with Stages Indoor Cycling

Staying on the cutting edge of Indoor Cycling 2.0 is very exciting… and very demanding! The ICI/PRO Team is continually searching for new and innovative ways to educate our ICI/PRO members about the latest developments in fitness and Indoor Cycling.

The introduction of Power to many of our classes brings with it a number of challenges to delivering our training resources in an audio format. But have no fear! Master Instructor Cameron Chinatti has has created a wonderful two part video presentation of her It's not easy staying green class profile. We will be publishing part two next week.

Here is Cameron's Spotify Playlist and Deezer – here song choices are noted in the video.

Download the transcript of this podcast.

 

You can watch part one below and you will also find it in your iTunes feed.

Did you find this helpful? Please let us know.

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Originally posted 2012-03-29 13:14:32.

ICI/PRO Podcast #209 – It Isn’t Easy Staying Green Pt 2 Video PROfile from Cameron Chinatti

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Here's part two of It Isn't Staying Green from Master Instructor Cameron Chinatti with STAGES Indoor Cycling.
In case you missed Pt1 you can find it and the music playlist here and you can also find the video in the iTunes feed.

Did this help you?

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Originally posted 2012-04-14 11:47:51.

Shrink the Change of Teaching with Video

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By Team ICG® Master Trainer Jim Karanas

At the Indoor Cycling Group, we believe that teaching with video will be the next wave to influence Indoor Cycling, differentiate in the eyes of customers, and keep instructors from being seen as a commodity by the big-box clubs.

Media consoles like Myride®+ will enable instructors to work with cycling videos more easily than ever before.

  •  It takes only seconds to create a video playlist of any length and any profile from the most extensive cycling-video library in the world.
  • One touch moves the video forward or back seamlessly from one point in the video to another.
  • Organizing the video library by terrain type (flat, mixed, climb, descent) gives instant access to any type of terrain with just a touch.
  • Cutting-edge technology enables any video to fit any piece of music, and vice versa.

The strategy here is simple.  Movies are slick, impact our physical sensations and drive emotion.  ICG® is speculating that, once club operators see the quality of our video and its ease of use, they’ll want to offer it and get an edge on their competition.  We wouldn’t be doing this if people weren’t already asking for it.

Now it comes down to us, the instructors.  To differentiate ourselves and go beyond being a commodity — one that club operators see in blanket terms regardless of how much we invest in our education or how high the quality of our classes is — we have to be ready and able to teach with video.

We’re guessing that this transition will be hard for many instructors.  Anytime change feels intimidating, we tend to dodge it.  At ICG®, we don’t see that as good for the industry, or for us.

When the change feels too big, we’ve got to shrink it to make it more manageable.

“Shrink the Change” has gotten a lot of press lately.  Chip and Dan Heath, authors of the bestsellers Made to Stick and Switch, have discovered that the rational mind and the emotional mind are two different systems.  The rational mind wants to change something; the emotional mind loves the comfort of the existing routine. This tension can doom a change effort.  If it’s overcome, though, change can come quickly.

We believe that the Myride®+ technology, along with our latest online tutorial will shrink this change and make it easy and fun for everyone to use video in their classes.  For instance, with just a touch of the screen, you can display a forward-moving flat road — indefinitely.  You can do the same with a climb.  Or just use beautiful scenery without forward motion.  You can pause and start, prepare fully, partially, or not at all.  BTW, the online tutorial is free for everyone.

Three videos follow that demonstrate how incredible it is.  These videos have been selected from over 30 that make up our online tutorial.  Each one is a gem and shows you another cool way to use Myride®+ and/or teach with video.

NOTE: These are massive HD Video files – click play and then stop… and wait for the video to buffer before clicking play again if you have a slow Internet connection.

Teaching with Video Introduction 
//

Teaching with Video Road Ride
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Teaching with Video Trail Ride
//

We’re launching Myride®+ at the IHRSA 2012 trade show on March 15-16 in Los Angeles at Booth 1201A.  I hope you can come by and join Team ICG® for one of the 20 Myride®+ demo rides we’ll lead over the two days.

Will we see you there?

Originally posted 2012-03-12 17:13:49.

Falling in Love with the Golden Zone – Zoning Video Profile featuring Tia Kilpatrick

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Zoning Indoor Cycling Video Profile featuring Tia Kilpatrick

I love the simplicity of the Zoning Heart Rate program. Three zones (Easy-Blue/Moderate-Yellow/Hard-Red) that are created using two thresholds; T1 Aerobic Threshold & T2 Anaerobic Threshold – AKA: AT or LT. Simple to communicate and easy for anyone to understand – perfect IMO for our Indoor Cycling classes.

We've discussed Zoning multiple times here at ICI/PRO. Here are some links where you can learn more about Zoning and how this three zone system is recommended by ACE – the American Council on Exercise as their preferred Heart Rate Training program for our “Club Athletes”. We've also got some excellent class profiles that follow the Zoning format.

Tia Kilpatrick is a Zoning Specialist who works closely with Sally Edwards. You can virtually meet her in the video below where she leads her Falling in Love with the Golden Zone class at the past Heart Zones conference held in conjunction with Cycling Fusion.

Tia has an upcoming ebook; 44 ZONING Rides for the Indoor Cycling Enthusiast. We'll let you know when it's available.

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Originally posted 2014-07-10 11:35:52.

Indoor Cycling Teamwork Class Video Profile with Stages Indoor Cycling

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Stages indoor cycling Cameron chinatti Video Class Profile

Cameron and Pam leading their BIG RIDE at ICI/PRO

Hey John,
As the Olympics have started – I wondered if you could remind me of some of the class profiles that ICI/Pro has published that involve participation from the class as a group ; ie. friendly competition? I am pretty sure there was at least one post like that – I just can't seem to recall the title.
Thanks again. ICI Pro has been a great resource for me.
Best,
Barb
Thanks Barb – Yes, we do indeed have just such a ride 🙂

Created by Stages Indoor Cycling Master Trainers; Cameron Chinatti and Pam Benchley, Saturday with Stages BIG RIDE is a team focused class and a big hit at our our last ICI/PRO conference in 2011. Wouldn't it be cool if we could do this again?

At the time of this conference, the FreeMotion Indoor Cycles were brand new – we were so honored to have them as a sponsor of this event. In retrospect, watching this video now two years later, it's easy to see why Cameron and co. have become such an important players in our industry!

The film crew from Cycling Fusion shot this video during the event. Unfortunately our license to display this video ended a while back – so we haven't had it available. Barb's email prompted me to ask Gene Nacey and he's letting us display this video profile yet again 🙂

Cameron and I also recorded a companion Audio PROfile to go along with this video + a pdf you can download and print out. I'm re-publishing it so it will trigger the auto-email announcement 🙂

Here’s the class PROfile printout for Saturday with Stages Big Ride

Enjoy! 

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Originally posted 2014-02-11 08:45:21.

The Power of 3 – Three Song Harmonically Mixed Music Sets, Let’s Go Country!

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I'm not embarrassed to say that I like country music.  Country is a genre that many indoor cycling instructor avoid, but I embrace it.  I get more complements about playing country music than any other genre.  Country music IS popular and has a HUGE following.  I live in Denver and a few weeks ago U2 was playing the Pepsi Center, a 20,000 seat venue and Luke Bryan was playing Mile High Stadium, a 75,000 seat venue, on the same night.  Luke Bryan sold out U2 did not!

This week I mixed together 3 new country songs:

  • Homegrown by Zac Brown Band
  • Play It Again by Luke Bryan
  • John Cougar, John Deere, John 3:16 by Keith Urban

All 3 songs are about 3 minutes and 30 seconds long.  I like to use this music mix for three 3 minute intervals with 30-40 seconds recovery after each.  Since the energy and tempo “feel” lower and slower I like to ride at a cadence of 60-80 rpm for this set.  Listen below to how I used this set in class.

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

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Simple and Progress Profile for Week 2 – 3, 2, 1 Blast Off!!

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Blastoff

 

Here's the week 2 profile for the month of March 2016.

3, 2, 1 Blast off!!!!  As the intervals get shorter the intensity gets HOTTER and more POWERFUL!!!!   But you'll need to cruise into orbit in the middle.

 

Right Click to download a recording of me teaching this profile  with a Stages IQ

 

 

Right Click to download a Trainer Road video and audio recording of me teaching this profile  with a Stages IQ

 

 

Right Click to download a recording of me teaching this profile  on a Stages SC3 Bike with MyZone

 

 

Right Click to download a Trainer Road video and audio recording of me teaching this profile  on a Stages SC3 Bike with MyZone

 

 

Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. 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.

 

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A New Spin on Indoor Cycling Videos

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Screen Shot 2016-01-28 at 3.44.44 PM

I've been using video in my indoor cycling classes for years, recently I started added my Trainer Road profiles to the display so riders know the exact length of every interval.  I'm a firm believer in sharing the entire profile with my riders.  By projecting the profile on the screen riders can make a plan on how they can most effectively complete the workout.

Today I was playing around with iMovie and found a way to embed the Trainer Road profile into the video as well as add my class recording the the audio.

Check it out and let me know what you think.

Right Click to download Part 1

 

Right Click to download Part 2

 

 

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. 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.

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Club Industry 2015 – My Video “Show Me” Indoor Cycling Class

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Dennis Mellon 250

I'm on my way to Chicago for Club Industry 2015 to show off the new Stages SC3 Indoor Cycling bike. Cameron Chinatti and I will be leading a bunch of free training session, if you're in the area please stop by and ride with us. Here are class descriptions and registration links:

Here are the descriptions and form links to register for each:

8:30-10:00 – Oh no! Not the Power Police – Led by Cameron Chinatti: It’s official: consoles and power measurement for indoor cycling are here to stay. But with every new piece of equipment comes ‘creative’ misuses and abuses. Avoid getting caught by never committing a crime in the first place! You’ll learn the most common crimes against consoles, then get ready to ride as we explore our top-ten best power practices. These Simple Setsâ„¢ will give you hours of new ride content and provide priceless aha! moments for your participants. Join Stages® Indoor Cycling to see how easy it is to use today’s data to achieve tomorrow’s goals.

Register for the 8:30am session, here: http://goo.gl/forms/FBrFLLtvkZ

11:00-12:00 -Head Up to Get Down! – Led by Cameron + Dennis Do you want to know that you’re doing exactly the right amount of effort? Join Stages® Indoor Cycling for a ride with our Special Edition version of Performance IQ Heads Up Display, better known as Stages IQ. A quick 3-minute assessment is all you need to determine your Power Rx – the most important piece of ride data you’ll ever need! For the first time ever your entire class is doing exactly what they need to get better and see the results they’ve always wanted.

Register for the 11:00am session, here: http://goo.gl/forms/9UKtDmYUTs
1:30-2:30 -Show Me – Led by Dennis Mellon

If a picture is worth a thousand words, then a video is worth a million! Since the inception of indoor cycling, instructors have been talking and talking in an attempt to set the scene for their riders' indoor journey. Let’s stop talking and start showing! What is the speed of a sprint finish or the increased pulse of an epic ski run? Let’s dance to the beat of your favorite artist and experience the POWER of your favorite band playing a live concert. Through the use of video and the new Stages SC3 Eco Screen there is no course that cannot be ridden and no metric that cannot be evaluated to take your riders on the most epic fitness journey ever!

Register for the 1:30pm session, here: http://goo.gl/forms/ggYUrTXEor

3:30-5:00 – Oh No! Not the Power Police + SIQ – Led By Cameron Chinatti
It’s official: consoles and power measurement for indoor cycling are here to stay. But with every new piece of equipment comes ‘creative’ misuses and abuses. Avoid getting caught by never committing a crime in the first place! You’ll learn the most common crimes against consoles, then get ready to ride as we explore our top-ten best power practices. These Simple Setsâ„¢ will give you hours of new ride content and provide priceless aha! moments for your participants. Join Stages® Indoor Cycling to see how easy it is to use today’s data to achieve tomorrow’s goals.

Register for the 3:30pm session, here: http://goo.gl/forms/4Mwxd6UTXB

 

I'm most excited for my “Show Me” class where I'll take riders through a power based class where the focus will be on the metrics available on the SC3's console as well as the various videos on the screen. It will be a multi-media power party!

Below you will find the videos I'll be using for this class. If our stereo has a “Record Out” output I'll record the class and share it in a future post.

 

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

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The Power of 3 – Three Song Harmonically Mixed Indoor Cycling Set – Benchmark Testing

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images-2

Benchmark Testing

The gold standard of benchmark testing in indoor cycling is the FTP (Functional Threshold Power) test.  I'm a huge fan of this test and perform it with my classes on a monthly basis.  In a perfect world every rider would know their power and/or heart rate thresholds and have personalized training zones that are percentages of these values.  We don't live in this perfect world and in any given class there will be many participants who have never performed a FTP test and have no idea how to determine their threshold metrics.  I deal with this dilemma by beginning every class with a proper warmup followed by a benchmark interval or set of intervals.

My benchmark interval or set can last anywhere from 5-12 minutes depending on the type of class and length of intervals being performed that day.  For example if I'm teaching an “@” threshold class with longer intervals I'll do a longer benchmark interval set but if I'm teaching an Above Threshold class I'll do a shorter benchmark interval.  These sets or intervals should be be performed at the same intensity that is expected for the main sets of the class and an average HR or wattage should be determined and used as a guide for future intervals in that day’s workout.  It is important to cue how the benchmark interval should “feel” especially for new riders who may not have previous rides to base their HR or wattage numbers on.

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

Now that each rider has a metric to aim for during each interval or set the instructor can set realistic and attainable goals.

The Power of 3 – “Benchmark Testing”

“Heartbeat Song” by Kelly Clarkson

“Stolen Dance” by Milky Chance

“Shut Up and Dance” by Walk The Moon

 

A detailed set profile to print

The Power of 3 - Heartbeat Song, Stolen Dance, Shut up and Dance

3 song harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.

Recording of me teaching this 3 song set in a class on a Spinner Blade Ion, Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.

3 song harmonically mixed song AND video, to download Right Click > Save As / Save Target As to download.

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