ICI/PRO Contributor Krista Leopold provides our latest Audio Class Profile - I like the way you move.
Objective and Intensity
To focus on movement first and simply observe how intensity is affected. My I like the way you move profile is derived in part from what Jeff Krabiel presented at WSSC this year in his session, “Four Variables of Intensity.” In that session, Jeff reminded us that there are only 4 ways to increase intensity in Indoor Cycling: resistance, cadence, position, and timing or opportunities. This profile doesn”™t ask riders to work within a particular heart rate zone, but rather, by using 3 of the 4 variables, attempts to make a game of finding out just how much of any one of these elements can increase before riders lose control.
Listen to Krista's presentation of I like the way you move below.
No Spotify playlist - instead here is the link to the Steady 130 MP3 where you can download the suggested music. It's a big file so you'll need to wait for it.
NOTE: If clicking that link causes it to play - not download; Right Click > Save As to download. If it opens in iTunes it should be on your computer and ready to transfer to your device, if you have the setting correct that I explain in this post.
https://soundcloud.com/steadymixes39/bd4
Here's the countdown timer Krista built to guide her through this class.
Podcast: Play in new window | Download
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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Late to the party, Krista……no apologies or excuses. I’ve just returned from a visit with my daughter out in Colorado and spent more time in the saddle (and on the ground) than the computer chair.
Love, love, love this sort of *Voyage of Discovery* class.
Thanks,
Vivienne
Your absence was noticed and you have been missed. Sorry I missed your comment last week, but I am glad you are back. Thanks for the comment!
Krista…I tried this yesterday afternoon at home and really loved it! It always amazes me how such basic concepts can be turned into such engaging and challenging rides. I decided to use it with my hour class this morning and they loved the workout as well. I used one of the spinning mixes (#7) on steady130 which worked perfectly. I was worried as I usually select each song to fit the timing and terrain but the continuous mix worked great in this case as it gave a little flexibility on timing if a recovery or explanation went a little long. My brain is already spinning (no pun intended) ways to alter this slightly to make a new ride out of it. It is a true compliment to you that I used this totally “as is” since I rarely just run with a ride crafted by someone else without tweaking some things. Thanks for sharing this!
That is a compliment, Traci! Thank you so much for sharing. I am very pleased to hear that your riders enjoyed it too. 🙂
Oh, and also I would love to hear about the ways you change it.