If you were to do a quick web search you would see that 3 is a very special number. It’s a favorite of storytellers; the three pigs, the the three blind mice, Goldilocks and the three bears and the Three Musketeers. It’s used in faith; the Father, Son and Holy Spirit as well as Mindy, Body, Spirit. You have the 3 olympic medals; gold, silver and bronze. In geometry the three sided triangle is considered the most stable shape. Photographers, artists and designers use the rule of thirds.
In strength training, many believe, three sets are optimal for strength gains. When participating in an indoor cycling class there are only three riding positions; seated with a fast cadence, seated with a slower cadence and standing. Numerous studies have shown that the brain responds to 3 in a positive way.
When writing my class profiles I like to take advantage of the “Power of 3”. I often use 3 song sets, the 3 riding positions and repeat intervals 3 times. I find the “Power of 3” to be, a POWERFUL technique.
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Here's a special treat for you. With me and Amy in LA at the IDEA fitness conference, Master Trainer Dennis Mellon (new title for Dennis – more about his advancement in a week or so) has provided a three track mash-up for you to add to your next class playlist + a high quality recording of him teaching the actual class.
Start by listening to how Dennis cues this 9:54 minute three song mash-up, recorded during an actual class – download it here.
Here's the three song mash-up you can download to add to iTunes. Right click here > save as…
Dennis and I would love to know if these longer music segments are of value to you. Please leave your review below.
With the battle raging in indoor cycling between scientifically proven training techniques and fun workouts, I believe there is a place for both.
The HIIT (High Intensity Interval Training) portion of the class will be structured intervals while the Party on the Bike portion will be music mapping to some classic “Happy Hour” tunes. Both types of interval sets will be performed at a high intensity.
Coach Dennis Mellon is a Certified Personal Trainer/Performance Enhancement Specialist through the National Academy of Sports Medicine, Certified New Leaf Metabolic Testing Specialist, as well as Certified Spinning, Schwinn Indoor Cycling, IndoRow and Energy Zone instructor.
Dennis was voted the Mountain West’s top Spin Instructor by Competitor Magazine in 2012. He has a Bachelors Degree in Physical Education and a Minor in Coaching from the State University of New York College at Cortland. Dennis has been working in the Fitness Industry since 1992 and has helped numerous clients and athletes of all abilities reach their fitness and racing goals.
Dennis has completed 8 ironman distance triathlons as well as ultra distance mountain bike events, marathons and shorter events like sprint triathlons and 5k’s. He's coached first timers to elite level endurance athletes. He is most proud of the fact that all but one ironman distance athlete he has coached has reached the finish line and many have set personal records.
