ICI/PRO Podcast #187 – BIG GEAR TRAINING Audio PROfile | Indoor Cycle Instructor Podcast

About as BIG GEAR as they get!

Jim Karanas is a Master Instructor and Program Director for Indoor Cycling Group of North America.

Jim describes BIG GEAR TRAINING as; Weight Training on the bicycle.
PROFILE DESCRIPTION

This workout is to improve sustainable strength and increase muscle fiber recruitment while working aerobically. The workout consists of pedaling at very low cadence (about 50-55 rpm) in a big gear up a hill for five to 15 minutes at a time in the saddle, focusing on smooth pedaling. The workout should remain aerobic in terms of heart rate. There is controlled and limited recovery between efforts equal to the length of the work period...

Here is the pdf to print.

Here's the BIG GEAR TRAINING PRO/Playlist in Spotify and Deezer (Lots of substitutions)

Podcast: Play in new window | Download

Originally posted 2011-11-17 09:56:57.

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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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comments

4 Comments

Juliepp on November 20, 2011 at 11:53 pm

Jim,

Thanks for all your knowledge and enthusiasm you share with all of us. You are so talented. Keep up the great work. Cheers.

jpp

Jim Karanas on November 21, 2011 at 1:54 pm

Thanks JPP. I’ll do my best.

Vivienne Naylor on November 23, 2011 at 7:21 am

Just realised that “thinking” about how great a contibution might be isn’t the same as voicing an opinion.

My bad!

Thanks Jim…..I’ve already used your stuff in my classes.

Vivienne

Sue Tart on November 8, 2012 at 2:05 pm

Hi Jim-

I recently came across your Big Gear profile and I love it. However, I live in New Orleans, which is quite flat. I also teach people who never ride inside. What can I tell them about the benefits of this ride under these circimstances. I seem to have so much trouble getting riders to add resistence as it is.

Thanks.
Sue

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Juliepp on November 20, 2011 at 11:53 pm

Jim,

Thanks for all your knowledge and enthusiasm you share with all of us. You are so talented. Keep up the great work. Cheers.

jpp
Jim Karanas on November 21, 2011 at 1:54 pm

Thanks JPP. I’ll do my best.
Vivienne Naylor on November 23, 2011 at 7:21 am

Just realised that “thinking” about how great a contibution might be isn’t the same as voicing an opinion.

My bad!

Thanks Jim…..I’ve already used your stuff in my classes.

Vivienne
Sue Tart on November 8, 2012 at 2:05 pm

Hi Jim-

I recently came across your Big Gear profile and I love it. However, I live in New Orleans, which is quite flat. I also teach people who never ride inside. What can I tell them about the benefits of this ride under these circimstances. I seem to have so much trouble getting riders to add resistence as it is.

Thanks.
Sue

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