As promised, here’s Krista Leopold’s Indoor Cycling Class Profile; Beat Down! Training Type: LT Intervals Working HR Zones: 4 Total Class Length: 55 min Objective and Intensity After recently being inspired by a boxing match I watched at the nail salon of all places, I decided to try to bring my riders into the ring for a full class. This ride is shaped by the structure of a boxing match.
I didn’t need to see this… even if I could
This came in the mail yesterday and all I could think was, “this has to be for my dad. It can’t be for me.” 🙁 No, I’m not going to apply… I guess it just one more predictable thing that comes with reaching the half-way-point. (I’m 50 at the end of the month and I’ve taken to telling people that it will be me turning the corner for the other half of
ICI/PRO Podcast 339 Understanding the floors and ceilings of training with power
I prefer to limit the mathematical computations many Instructors typically ask of their classes. For example you’d never hear me say; “now I want everyone at 85% of their FTP” or… “this next interval is 30 seconds in Zone 5B which is 103 to 106% of your LT/AT heart rate followed by 2 minutes in Zone 3 = 90%-93%”… everybody got that? Then let’s GO!!! I’ll admit that part of
My new HR Monitor
I got tired of replacing the chest-strap-battery in my old Nike monitor so I though it was time to upgrade. Based on the recommendation from a Personal Trainer at my club, I bought this Polar RS200. It is the lowest priced Polar monitor he was aware of that you can enter your own HR Zones. I tested it out this morning at my Indoor Cycling class. What impressed me the
Is Polar moving to a three heart rate zone system?
I’m noticing that Polar is now promoting a three heart rate zone system. Welcome to the party Polar! I subbed this morning and saw the sign on the right displayed. At first I didn’t give it any notice, but then I did a double take; they’re showing the five zones grouped into three… very interesting. When I got back to my office I did an image search to see what
Could Breath Acoustics be our answer?
Cameron Chinatti from Stages Indoor Cycling alerted me to this Indiegogo project: BreathAcoustics All-in-One Headset. She was excited by it and I can see why. I’ve spoken with the inventor Nirinjan Yee who’s the CEO and Founder of BreathResearch and we will be recording an interview this coming Thursday morning – I’ll try to have it posted by Friday so there’s still time for you to help fund this project. Nirinjan has some big
ICI Podcast 369 – The Haywire Heart – How Too Much Exercise Can Kill You…
Can too much exercise be bad for you? Could the hours spend conditioning as an endurance athlete actually be damaging your heart? Sounds counter intuitive… until you read this new book from author Chris, Managing Editor of VeloNews – The Haywire Heart – How Too Much Exercise Can Kill You and what you can do to protect your heart. Beyond listening to our discussion below, you can get a
Cardio vs. HIIT: Why Not Combine Them?
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,
Is Cardio Good? Is HIIT Better? (Part 1)
In a previous post that I co-wrote with Jim Karanas, we described specific physiological adaptations of aerobic – aka cardio or endurance – training. As you may recall, they include increases in blood volume, tidal volume, and stroke volume. The capillary network increases, as well, as do the size and number of mitochondria. Other changes also occur, but these are the ones that move oxygen to the working muscle. Recent
Heart Rate Display Training Contributes to Women’s World Cup Victory
The USA Women won the World Cup finals in soccer yesterday! The US team coaches are using heart rate training, aka Heart Zones Training, extensively in their preparation for what lead to this victory. I wanted to share with you an article released yesterday about how that training is accomplished using training load points and player position specificity – and comments that I made in that regard in the article.
Rethinking Heart-Rate Training?
The computer industry has an acronym: G.I.G.O which stands for: GARBAGE IN = GARBAGE OUT It refers to the idea that if your input data/information is inaccurate (GARBAGE IN), then any computations, using that inaccurate data/information can’t be anything other than GARBAGE OUT. Over the years I’ve come to believe that you should carefully consider G.I.G.O as it could apply to the Heart Rate & Power training you offer in
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