We've had a lot of requests for videos of complete Indoor Cycling classes and I can understand why. It's simply not practical to travel to Boston to experience one of Tom Scotto's classes, so a video you can watch on your computer or iPad/smart phone becomes an option. I could see training by myself with this while I learn the class and Tom's cues. The lighting at the Harvard Square Wellbridge club left a lot to be desired and at the same time it conveyed a sort of MTV music video feel to it. Enjoy!
Here's the class profile to print.
Download the video here. (Right Click - Save as)
You will also find it in your ICI/PRO iTunes feed.
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Podcast: Play in new window | Download
Originally posted 2011-03-20 06:16:33.
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Have not had a chance to view the video, will do this week. I enjoy teaching speed work, most of my students comfort zone are strength and endurance rides they always roll their eyes when I tell them the profile is about speed and cadence. I have over 35 M3 Keiser bikes in the studio so it easy for everyone to be at the same cadence. The cadence of 120 seems high for most of my students to hold, I do not usually go above 110 (sometimes 115) should I be introducing 120 cadences? Can you include your playlist? I look forward to viewing the video profile, thanks.
watched, learned and enjoyed the video but had great difficulty with a constant stopping/starting stuttering during the video and especially more so at the end. wondering if it’s my computer or are others experiencing the same problem with the video.
was able to replay and capture the wonderful last resistance load :20 accelerations and the great stretching lesson. great additions to put into my class tomorrow night.
thanks so much.
Looks good! Haven’t watched all of it yet but was wondering if you had the playlist to go with it? Thanks!
120 is WAY to high for our bikes, our clientelle, they would look like jack rabbits!!!
Glad to hear it is just not my students who find 120 WAY to high.
Here is the playlist:
– F Street Fulano — Hectic Watermelon @ 95 RPM
– Aurora More – Cloud2Ground @ 90 RPM
– Cadence Builder 1 (1×4) – Tom Scotto @ 80-120 RPM
– Roll it Up — The Crystal Method @ 90-120 RPM
– Wide Open — The Crystal Method @ 80-100 RPM
– Rock and Roll, Hoochie Koo — Rick Derringer @ 100 RPM
– Electric Gypsy — Andy Timmons @ 90 RPM
– In the End — Linkin Park @ 55-110 RPM
– One Thousand Years — Tuu (Cooldown – RPM Not emphasized)
I use Sony Acid Pro for my music creation/editing. I made some edits to Aurora More but can’t remember. I may have just removed some language.
NOTE: Adjusting the “speed” of a song will change its lengths. Make the song faster and it gets shorter – make the song slower and it gets longer 🙂
To those that mentioned the higher cadences (110 RPM+), you are correct. These faster speeds can be very challenging for some. I ask people to work at whatever speed they can “control”. Speed is a skill and technique we must develop and not everyone is going to develop the same way.
Also, keep in mind that my classes are entering the final weeks of base training (yes, I make all of my classes follow a periodized plan – though they don’t know that,shhhhh). We have worked consistently and steadily on pedal stroke and biomechanics since the first week in January. I’ve seen some great improvement over the last 2 months. This workout is very difficult and would be very challenging for anyone who has not done any pedal stroke development.
In case you are wondering, 65% or more of my class are NOT outdoor riders. Over the last 8 years of teaching indoor cycling, I’ve seen riders at all levels noticeably improve areas like leg speed with focused training (oops, I meant fun riding).
Is the cadence builder by Tom Scotto the 3min or 7 min one that you did withthe earlier cadence podcast?
Thank you for the profile. I watched about half of the video, but stopped because I could not hear everything clearly. I noticed you didn’t do any cadence checks and I am pretty sure that the bikes didn’t have meters. I could barely hear the music, but it sounded perfect. I know you have worked with this group for a while, so maybe they have been trained to pedal to the beat. I did check your cadence and you were right on point. Any advice on teaching cadence? Cadence checks might be a bit difficult with short intervals at high speeds… for me anyway!
I did this ride today with my class and it was a huge hit. Everyone loved the new challenge (even though they hated me while we were doing them).
i love the idea of being able to have a periodized plan. I am fairly new to teaching indoor spin. would you mind sharing with me where you get your plans from? I would really appreciate it!