The Weekly Ride - 01/01/18 Cadence Work - Indoor Cycle Instructor Podcast

Welcome to the The Weekly Ride by Cycling Fusion:

No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!

This week's ride is from Joey!! – “This ride is designed with a focus towards cadence. Cadence work is designed to build coordination and force the muscles to contract with precision rather than just brute force.

In all of the cadence work songs please give the riders a choice to begin at 80-85 or 90- 95 cadences. The 80 start will max at 95-100 where the 90 start will max at 105-110. As always remember that a sprint is about producing maximum power, not developing maximum cadence.

Additionally (one of my pet peeves): there is no such thing as a seated sprint in cycling. If you are sprinting, you are out of the saddle; if you are working in the saddle and producing maximum wattage that is a breakaway or surge; if you are in the saddle with little or no tension and pedaling fast you are just wasting your time.” Joey

Get the Full PDF Here

Spotify Playlist:

Apple Music Playlist:

“010118 Cadence Work 60” Playlist
1: “Seven Nation Army”, Ben L'Oncle Soul (Ben L'Oncle Soul)
2: “Split (Only U)”, Tiësto & The Chainsmokers (Split (Only U) – Single)
3: “Fireball”, Pitbull (Globalization [Bonus Tracks])
4: “Wings”, Little Mix (Wings – Single)
5: “Take Me To Church”, Hozier (Take Me To Church)
6: “The Soundmaker”, Rodrigo y Gabriela (9 Dead Alive)
7: “Uma Thurman”, Fall Out Boy (American Beauty/American Psycho)
8: “Beethoven – Scherzo”, David Garrett (Music [Bonus Tracks])
9: “Unbelievable”, Thousand Foot Krutch (Set It Off)
10: “Gold Skies (feat. Aleesia) [Tiësto Remix]”, Sander van Doorn, Martin Garrix & DVBBS (Gold Skies (Remixes) [feat. Aleesia] – EP)
11: “Fresh (feat. Sanjin) [Radio Edit]”, Jillionaire & Salvatore Ganacci (Fresh (feat. Sanjin) [Radio Edit] – Single)
12: “Wizards In Winter (Trans-Siberian Orchestra Cover)”, George Lynch (Orchestral Mayhem)
13: “Smoke On The Water (Single Mix) – Milo.NL & CJ Stone”, (null) ()
14: “I Like to Move It (Tabata 5)”, Power Music Workout (40 TABATA Tracks – High Intensity Interval Training (20 Second Work and 10 Second Rest Cycles))
15: “Radioactive”, William Joseph (Radioactive [Single])
16: “Winter Wonderland”, Tony Bennett (Snowfall: The Tony Bennett Christmas Album)

Ride Hard, Ride Well and Ride Often……Joey

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Joey Stabile

Joey is a competitive age group athlete in triathlon and continues to run 1-2 marathons a year in addition to his cycling pursuits. He can often be seen riding around the Pittsburgh streets and the area’s surrounding mountain trails enjoying the fresh outdoors completely unplugged from the training technology he uses to teach.

Joey is a certified personal trainer, group fitness specialist and the lead Master Trainer for Cycling Fusion. Joey currently teaches indoor cycling at several Pittsburgh clubs and loves to fuse his passion for the ride with his love of training, technology and of course the music.