When building a playlist, I spend the most time selecting my BIG FINISH track. At times I'll use a song that's obviously the close of the class - typically one that hammers right from the start. Other times, I like to be a bit sneaky. [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']Today's free track No Way - The Naked and Famous is a great example of a song that will lull everyone into a sense of calm and then BAM!!! The music suddenly changes and there's no possibility of missing how you should respond.
Tune-mapped, No Way has two very intense segments. The first hitting at apx 1:00 for 40 seconds. The second comes at the 2:45 and runs for 1:45. I'll cue the Hit#1 as a kind of practice. Here we'll get our resistance set so a 90RPMish cadence has us above the Best Effort wattage (or HR) we established earlier in the class.
STAND & WALK is my cue to recover, without making any changes to load, during the quiet that follows. Then it's a simple standing acceleration @ Hit #2 and you can decide to keep everyone up - or - return to the saddle. Either way we maintain our cadence/wattage/HR until the end 🙂
https://soundcloud.com/joeywilburn/no-way-the-naked-and-famous-bassnectar-remix
Let me know if you use this. [/wlm_private]
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
- ICI Podcast 238 Meet Nerd Fitness Creator Steve Kamb - April 6, 2024
- ICI/PRO Podcast #113 Explosive Power pt 3 – Video PROfile with Tom Scotto from Stage 5 Cycling - March 31, 2024
- Spinning RideBook of class profiles - March 28, 2024