ICI/PRO Podcast 231 “The Gate” Halloween Mixed Ride Audio PROfile From Kim Moody

One of our most popular class profiles! We were saving Kim Moody’s profile; “The Gate” until it was closer to Halloween – and here it is! Kim was one of the winners to the first Ultimate Instructor Class Profile contest as we really appreciated her take on creating a holiday based ride theme. This profile is based on the urban legend, “The Gate,” in Libertyville, IL.  One can find more 

Continue Reading…

Simple and Progress Profile for Aug #1 – Don’t Burn the Toast

  Pace yourself, Don’t Burn the Toast.     5-minute warmup 4 x 4-minute intervals with 1 minute 30 seconds recovery after each 2-minute recovery after the fourth 4-minute interval 4 x 2-minute intervals with 1-minute recovery after each 2-minute recovery after the fourth 2-minute interval 4 x 1-minute intervals with 1-minute recovery after each 2-minute recovery after the fourth 2-minute interval 4 x 30-second intervals with 30 seconds recovery after each 6 minute cool down   Recording of me teaching this profile 

Continue Reading…

Simple and Progress Profile for July #2 – Hang On

  How long can you HANG ON?   Workout Basics: 5-minute warmup 3 x 4-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd 1-minute recovery after the third 4-minute interval 3 x 3-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd 1-minute recovery after the third 3-minute interval 3 x 2-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd 1-minute recovery after the third 2-minute interval 4,3,2 minute 

Continue Reading…

Simple and Progress Profile for July #1 – Hang On

  Can you Hang On to the work done in the previous interval?   Workout Basics: 5-minute warmup 3 x 4-minute intervals with 30 seconds recovery after each 1-minute recovery after the third 4-minute interval 3 x 3-minute intervals with 30 seconds recovery after each 1-minute recovery after the third 3-minute interval 3 x 2-minute intervals with 30 seconds recovery after each 1-minute recovery after the third 2-minute interval 4,3,2 minute intervals with 30 seconds recovery after each 1-minute recovery after the 2-minute interval 4 x 30-second intervals with 1-minute recovery after each 5 minute cool down 3 

Continue Reading…

Simple and Progress Profile for June #3 – Pyramid Sets

    Two Recordings of Me teaching this profile on the Stages SC3 IC Bike June 21st, 2016 Class Recording. http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_3_GATC.mp3   June 22nd, 2016 Class Recording http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_3_CACDTC.mp3   Click Here to download VismoX   Below, Premium Members can follow links to download all the above media, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones 

Continue Reading…

Simple and Progress Profile for June #2 – Pyramid Sets

Two Recordings of Me teaching this profile on the Stages SC3 IC Bike June 14th, 2016 Class Recording. http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_2_on_June_14_at_Greenwood_Athletic_Club.mp3   June 17th,2016 Class Recording http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_2_on_June_17_at_Greenwood_Athletic_Club.mp3   65 minute “Play it and Forget it” harmonically mixed music set that was used for the June 14th,2016 recording.  This mix was featured in a previous post.  You can check it out by clicking here. http://pro-contributors.s3.amazonaws.com/Dennis/Play_It_and_Forget_It_June_12th.mp3   If you have not downloaded the VismoX 

Continue Reading…

Simple and Progress Profile for June #1 – Pyramid Sets

Recording of Me teaching this profile on the Stages SC3 IC Bike http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_June_1.mp3   Right Click to download this class recording   Click Here to download VismoX   Below, Premium Members can view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard. Click here for a great article explaining the different 

Continue Reading…

Simple and Progress Profile for May #2 – “How Far Can You Go?”

Recording of Me teaching this profile on the Stages SC3 IC Bike http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_May_25_CACDTC.mp3 Right Click to download this class recording Below, Premium Members can listen and download the music mix used in this class, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard. Click here for a great article explaining 

Continue Reading…

Simple and Progress Profile for May #1 – “How Far Can You Go?”

Recording of Me teaching this profile on the Stages SC3 IC Bike. http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_How_Far_Will_You_Go_May_18th.mp3 Right Click to download this class recording.   Below, Premium Members can listen and download the music mix used in this class, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard. To download any of the above 

Continue Reading…

Simple and Progress Profile for March 2016 Week 2 – 3, 2, 1 Blast Off!!

  Here’s the week 2 profile for the month of March 2016. 3, 2, 1 Blast off!!!!  As the intervals get shorter the intensity gets HOTTER and more POWERFUL!!!!   But you’ll need to cruise into orbit in the middle.   Right Click to download a recording of me teaching this profile  with a Stages IQ   http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_2016_03_1_GATC_StagesIQ.mp3   Right Click to download a Trainer Road video and audio recording of 

Continue Reading…

Simple and Progress Profile for March 2016 Week 1 – 3, 2, 1 Blast Off!!

  Here’s the week 1 profile for the month of March 2016. 3, 2, 1 Blast off!!!!  As the intervals get shorter the intensity gets HOTTER and more POWERFUL!!!! Below is a recording of me teaching this profile: Right Click to download a recording of me teaching this profile  with a Stages SC3 Bike   http://pro-contributors.s3.amazonaws.com/3_2_1_Blastoff_2016_02_22_CACDTC_Stages_Bike.mp3   Below, Premium Members can read a detailed description of this Class Profile, download a 

Continue Reading…