ICI/PRO Podcast #132 – Aerobic Base Building with Tom Scotto

by John | Dec 11, 2023 | Audio PROfiles, PRO Podcasts | 14 comments

Tom Scotto with Cycling Fusion provides this informative PRO Podcast / Audio PROfile Hybrid

Here is the link for ICI/PRO members to participate for free on Saturday Jan 15th (day one) of Cycling Fusion's 12 week Winter Training Simulcast. I have been told that PRO members will have access to the recording of Saturday's training for one week.

PROFILE DESCRIPTION
This profile is called Aerobic Base Building. It is a hybrid profile consisting of a sample of drills
that focus on aerobic development and aerobic endurance. Each focus can be a class in and of
itself, or both focuses can be combined to create a single class. Often times aerobic development
is introduced earlier to help riders prepare for longer endurance efforts.

Here is the accompanying PDF for you to download.

Here's your Spotify PRO/Playlist! Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.

Download the transcript of this podcast.

Podcast: Play in new window | Download

Originally posted 2011-01-10 12:23:42.

Author
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John

Host of the Indoor Cycle Instructor Podcast - the #1 Internet radio show for and about Spinning / Indoor Cycling Instructors and Cycling Studio owners.
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.

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14 Comments

Jennifer Sage on January 10, 2011 at 1:20 pm

I ‘heart’ Tom Scotto!! 😉

Thank you Tom for your wonderful words of wisdom and for elucidating Aerobic Base Building. This is so apropos to our current discussion on periodization.

ANYONE doing any aerobic work this and next month – do this ride (and versions of it) often! Tweak it, change the music and they won’t know the difference.
Pat Williams on January 10, 2011 at 1:51 pm

Hello,

I enjoyed hearing the presentation on Aerobic Base Building. I look forward to the simulcast on Saturday.

Thanks for all your hard work. I feel that I am learning a lot that I can pass on to my classes.

Pat
mrwilson on January 10, 2011 at 1:56 pm

Thank you for this one, Tom. Your help with introducing/wording this type of class is exactly what I needed. Can’t wait to dial in on Saturday! I’m with you Jennifer; we Heart, Heart, Heart Tom! 🙂
Jennifer: See YOU next Sunday!!! Where are you going to lunch? If I can get a shower in immediately afterwards I think I’ll join you guys but I have to get on the dusty trail shortly afterwards (it takes about 70minutes to get home). Where will you be in Laguna Beach while you’re in Cali??? ??? 🙂
Jennifer Sage on January 10, 2011 at 5:33 pm

Darlene,
email me jennifer@indoorcycleinstructor.com Looks like we’re going to Calif Pizza Kitchen afterwards (it’s close by and has lots of options). Shower first of course! Anyone is welcome to join us, but if it gets big, we’ll need to call ahead.
Are you in Laguna Beach?
Sheila on January 10, 2011 at 11:28 pm

Ditto! When I saw Tom’s name I knew it was going to be a great podcast (of course as great as Jennifer’s and John’s!) Really looking forward to Saturday!
Tom Scotto on January 11, 2011 at 10:10 am

Thanks everyone for the kind words! I look forward to your feedback.

and OOOOPS!

I noticed that at one point (around minute 19) when describing aerobic development drills I said “short 30-90 ‘minute’ efforts”. I meant to say “short 30-90 ‘second’ efforts”.

I’m sure you figured that was a mistake, but just wanted to clear any confusion. 🙂
pascal hannecart on January 11, 2011 at 10:08 pm

One question, I have done a profile and apply it today with micro interval. 10 on – 20 off using Astrand protocole to increase aerobic system.
I did 10 set of 2minutes and in between put a 40secondes break. I am not really sure that the “break” were usefull ?
How much micro interval can you do ?
Would you them by serie of just in “continu” ?
Thanks
Chuck Cali on January 13, 2011 at 11:29 am

Tom,

How would you modify this for the 45 minute class I’m being restricted to at one of my gigs?
Pru Comben on January 18, 2011 at 11:29 am

I second Chucks request for a 45 min class, and I also wanted to clarify the ‘recovery’ period on the first drill (and the subsequent ones, I suspect) – once they’ve had their 30 second drill and go to recover, I guess they are reducing their resistance, given on the pod cast you said to keep the RPMs at about 80 (if I understood this correctly!)
Hope that makes sense, and I’m not missing something very obvious.
Thanks, great pod cast guys!!!!
TaraH on January 31, 2011 at 1:53 pm

This was fabulous! I tried this out (modified for a 45 minute class and for the fitness level of my students) today at lunch and they loved it. I may just implement “Base Building Intervals Mondays” if I can come up with a zingier name.

Chuck & Pru, this is how I modified for a 45 minute class (and my music selections):
Long warm-up (about 10 minutes)
30 sec seated intervals x 4 (Things You Say/Cicada)
30 sec standing intervals x 3 (Cha Cha Cha/Joi)
45 sec interval x 3 (Spacemarch/Leftfield)
4 minute break/recovery
1 x 2-3 min interval (Saharan Chant edit 108/Spinning)
1 x 2-3 min interval (Woke up this Morning/Leonard Cohen)

I used Tom’s recovery time suggestions between intervals.
Jade Ng on February 11, 2011 at 6:08 pm

I ‘heart’ Tom Scotto, too. My class is always happy to do LSD! Great profile, as always! Thank you.
Tom Scotto on February 15, 2011 at 2:34 am

TaraH, thanks for jumping in and helping Chuck and Pru out. Excellent approach and implementation for the 45 minute class.

Using Recovery during Aerobic Base Building is unique to your classes fitness level and time of the year (periodization). If you have a group that finds these aerobic efforts challenging (particular with a beginner/intro class), you may want to provide more recovery between intervals and between sets. As the season/training progresses, I tend to stack some of the aerobic drills together placing their aerobic systems under stress for longer periods of time. Just remember, you are encouraging riders to work at an effort “under” their second threshold (T2, VT2, LT2 or AT) or between 70-85% of their perceived effort. The focus is not on high intensity but consistent efforts with minimal recovery.
Tom Scotto on February 15, 2011 at 2:43 am

Pascal, the micro intervals as you are calling them can have a benefit but it really depends on how you are executing them. We tend to focus on a drill called “Spin-Ups” which are usually a 10-second acceleration followed by 20-30 seconds of recovery. I’m not sure how you are trying to use the 40-second recovery, but here is a way I would approach it.

Set of 10 Spin-Ups (10 seconds ON / 20 seconds OFF). This should take 5 minutes to complete. Recovery for 2 minutes and repeat or move to another drill.

The most I’ve done (indoors) is 8 minutes which translates to 16 Spin-Ups. This is a lot for non-competitive cyclists. Many people will find their heart rates beginning to escalate toward the end (beyond where they should be).

NOTE: Spin-Ups are a drill that has been done for years by cyclists (before Spinning) to develop leg speed and quick acceleration. Although they are generally done outdoors, they translate very well to the indoor studio.
Dawn Woodard on March 21, 2011 at 3:13 pm

At the risk of sounding stupid, I assume the standing intervals are done in hand position 2? Also, on the recovery between each interval, do you back the resistance off or leave it where it is? Thanks!