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

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.


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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  1. renee shapurji says

    Thanks Cameron.

    Great to hear your voice and a replay of the instructor essentials FTP plan. Always, always good to review, reread and re-listen picking up something maybe missed previously.
    Now, one question…we have new Keiser M3’s. After our cadence ladder drill the other night a couple of riders really pressed to pin me down on what their avg. 44 watts meant as far as a beginner, int. etc. I told her to just explore and watch during work efforts and not get too caught up in the # since they don’t wear HRM, are not terribly fit, somewhat overweight and haven’t done any FTP testing. I understand the personalized nature of “your” numbers but do you give a person or group some sort of range to gauge themselves by? I think that’s what they’re looking for. I have heard previously elsewhere that .5-1watt/lb as a range.

    any suggestions?

    Look forward to your future audio podcasts.

  2. Cameron Chinatti says

    Hey Renee!

    Good to hear from you, as always 🙂

    This is a tough one for several reasons: First of all this particular scenario is tough because 44 AVG/Watts equates to negligible resistance. Most likely your participants were moving their legs around with little to no load. This leads me to believe that either this bike needs calibration of some sort, or a participant coaching opportunity awaits!

    As you know, I steer clear of this conversation until people have spent considerable time on the bike (and preferably have a fairly decent understanding of power) because it’s often a tough pill to swallow for many indoor cycling enthusiasts. I’m just throwing out numbers here, but if your participant weighs 150 lbs, to even make it onto the basic comparison scale of wattage output, this individual needs to be able to hold 110 Watts. Again, this is for an average of 20 minutes! And here’s the stinger– this puts this individual at the very bottom of what is deemed the “untrained” or non-racer category. So of course, shouting this from the rooftops is not a good idea. The last thing I want to do is tell people that they don’t even register on the scale of measurability and that they are “untrained”. Clearly your participants are receiving some form of benefit (physical or emotional) or they wouldn’t be in your class.

    So, rather than pulling out the Power Profiling chart and having people find out that “good” in very difficult to achieve, you should instead coach them to use relative benchmarks. You are familiar with the FTP benchmark from the training, but you can use benchmarks of all types.

    We actually did a session at the ICI/PRO conference last year called “Optimal Intervals” and it went into detail on ways to do this. Here’s the uber-short version: Determine what your interval length will be. For simplicity, let’s say 60 seconds. After an ample warm-up (for true 60 second intervals, I’m a firm believer in AT LEAST 20 minutes of warm-up), attempt 60 second intervals, 3 times with 2:1 recovery (double the recovery, so at leat 120seconds in between). The 3rd interval is often known as the “repeatable effort.” The average watts that your participant got on this 3rd interval repeat is the one that they should aim for during the rest of the intervals. Now, staying true to protocol, it is also recommended that once the avg watts on these intervals drops by 10% or more, you cease doing intervals at this intensity. This is another one of those If “X” happens, then do “Y” (As in the audio podcast).

    John, and I had a good conversation on this very topic, so I imagine will do an audio-profile for this very type of ride in the near future.

    Suffice, it to say… it is in the interest of the participants to compare how they are doing against the clock and OVER TIME. Meaning, are we talking 250 watts for 10 seconds or 10-minutes… a very different story. And likewise, if your participant finds that over the next few weeks that 44 AVG Watts becomes 100 AVG/Watts, then that is a true measure of progress.

    I’m sure that’s not the sexy answer you were looking for, but I hope it helps!


  3. renee shapurji says

    A huge thank you for the great detail. I’m certainly using this as a coaching and learning opportunity for myself as well. my thought was the same as you expressed that she didn’t have much real road resistance. i highly doubt it was the bikes as they are the brand new keisers. i just really didn’t want her or the rest of the group to get too wrapped in the exact #’s at this point but to explore and watch what happens when they add Real resistance, change cadences and positions. she’s one who makes a lot of noise to give the impression of working really hard and maybe that 44 avg. gave her pause to think and hopefully learn.
    all the best.



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