Keep it Simple and Progress – The Peak Profile

Keep it Simple and Progress – The Peak Profile

by | Dec 13, 2015 | Audio PROfiles, Dennis Mellon, Instructor Training

Everest-575683

I thought of this profile while I was sitting around the Thanksgiving day dinner table enjoying some great conversation with my brother-in-law's family.  Kent Harvey, my brother-in-law's brother is a world renown cinematographer who specializes in adventure films and has been the summit of Mount Everest 2 times.  Kent is an amazing and extremely safe climber.  He is often asked about all the deaths on Everest and he always talks about the importance of saving enough energy to make the trip down from the summit.  Summiting it great but it's not worth your life.

In this month's base profile I'll be having my riders work to a peak wattage or intensity then slowly and steadily work their wattage back down from this peak.

Below you'll find Week 1 of December's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Right Click to download my audio class description

Or just listen below

 

Workout Basics:

  • 5 minute warmup
  • 2 minutes with a slight reduction in wattage or intensity each minute
  • 1 minute recovery
  • 4 minute interval increasing wattage or intensity each minute
  • 4 minutes with a slight reduction in wattage or intensity each minute
  • 1 minute recovery
  • 3 minute interval increasing wattage or intensity each minute
  • 3 minutes with a slight reduction in wattage or intensity each minute
  • 1 minute recovery
  • 2 minute interval increasing wattage or intensity each minute
  • 2 minutes with a slight reduction in wattage or intensity each minute
  • 90 second recovery
  • 6 x 1 minute intervals w/30 second recovery after each
  • 90 second recovery
  • 6 x 1 minute intervals w/30 second recovery after each
  • 90 second recovery
  • 4 x 1 minute intervals w/30 second recovery after each

Workout Goal:

  • Can you increase your average wattage or intensity each minute to a peak?
  • Can you decrease your average wattage or intensity, only slightly, each minute after you reach that peak?

7 minute warm up

  • Slowly and steadily increase HR and/or Average Wattage each minute, for 5 minutes,  up to threshold.
  • Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes, down from threshold.

8 minute ride up to peak and back down interval goals and specifics:

  • Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, up to a RPE of 9 out of 10
    • Ride seated with a RPM of 80-110
  • Slowly and steadily decrease HR and/or Average Wattage each minute, for 4 minutes.
    • Ride seated with a RPM of 80-110
    • Decrease intensity only enough to continue
  • 1 minute recovery

6 minute ride up to peak and back down interval goals and specifics:

  • Slowly and steadily increase HR and/or Average Wattage each minute, for 3 minutes, up to a RPE of 9 out of 10
    • Ride seated with a RPM of 60-80
  • Slowly and steadily decrease HR and/or Average Wattage each minute, for 3 minutes.
    • Ride seated with a RPM of 60-80
    • Decrease intensity only enough to continue
  • 1 minute recovery

4 minute ride up to peak and back down interval goals and specifics:

  • Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, up to a RPE of 9 out of 10
    • Ride standing with a RPM of 60-80
  • Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes.
    • Ride standing with a RPM of 60-80
    • Decrease intensity only enough to continue
  • 1 minute recovery

6 x 1 minute w/30 second recovery after each interval goals and specifics:

  • Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
    • Ride all intervals seated with a RPM of 80-110
    • 30 second recovery can be done in any position or RPM
  • Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
    • Ride all intervals seated with a RPM of 80-110
    • 30 second recovery can be done in any position or RPM

90 second recovery

6 x 1 minute w/30 second recovery after each interval goals and specifics:

  • Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
    • Ride all intervals seated with a RPM of 60-80
    • 30 second recovery can be done in any position or RPM
  • Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
    • Ride all intervals seated with a RPM of 60-80
    • 30 second recovery can be done in any position or RPM

90 second recovery

4 x 1 minute w/30 second recovery after each interval goals and specifics:

  • Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
    • Ride all intervals standing with a RPM of 60-80
    • 30 second recovery can be done in any position or RPM

Cool Down

 

[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].

Trainer Road Profile

Screen Shot 2015-12-13 at 9.36.55 AM

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)

 

Recording of me teaching this profile with StagesIQ

 

Downloadable Profile to Print

Simple_and_Progress_Dec_1 Simple_and_Progress_Dec_1 #2

 

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

Click here to Downloadable Power Postcard to Print

PowerPlus - Workbook

 

Click here to Downloadable Zone Chart that includes StagesIQ Colors

Screen Shot 2015-12-13 at 9.58.48 AM

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

Click here to watch a video on how to download media files from ICI/Pro.

[/wlm_private]

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Keep it Simple and Progress – Profile Week 3 At or Above Threshold

Keep it Simple and Progress – Profile Week 3 At or Above Threshold

by | Nov 18, 2015 | Audio PROfiles, Class Work-Sets, Dennis Mellon

babysteps

Below you'll find Week 2 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 5 minute warmup
  • 12 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 1 minute recovery
  • 3 x 3 minute interval w/1 min recovery after each
  • 3 x 2 minute intervals w/1 min recovery after each
  • 3 x 1 minute intervals w/1 min recovery after each
  • 3 x 30 second intervals w/30 second recovery after each
  • 1 minute recovery
  • 3 x 30 second intervals w/30 second recovery after each
  • 8 minute cool down

Workout Goal:

  • “Can you increase your average wattage for EVERY interval?”

5 minute warm up

  • Slowly and steadily elevate the HR or Wattage to above threshold
    • 1 minute recovery

12 minute “Maximum Sustainable Wattage” Test

  • Settle into a sustainable intensity, HR or Wattage
  • Ride for 12 minutes and let the songs dictate the terrain
  • Remember average wattage for the 12 minute ride
    • 1 minute recovery

3 x 3 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 3 minutes (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 2 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 2 minutes (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 1 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 2 minute (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 30 seconds w/30 seconds recovery (2 times)

  • Ride for 30 seconds (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery after the 3rd interval then repeat

Cool Down

[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].

 

Trainer Road Profile

Screen Shot 2015-11-18 at 6.28.49 PM

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3) with my last Simple Set Mix

 

 

Another Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)

 

 

Downloadable Profile to Print

Simple_and_Progress_Nov_3

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

Click here to watch a video on how to download media files from ICI/Pro.

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Keep it Simple and Progress – Profile Week 2 At or Above Threshold

Keep it Simple and Progress – Profile Week 2 At or Above Threshold

by | Nov 11, 2015 | Audio PROfiles, Class Work-Sets, Dennis Mellon

less_is_more-e1385915271578

 

Below you'll find Week 2 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 5 minute warmup
  • 9 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 1 minute recovery
  • 3 x 4 minute interval w/1 min recovery after each
  • 3 x 3 minute intervals w/1 min recovery after each
  • 3 x 1 minute intervals w/1 min recovery after each
  • 3 x 30 second intervals w/30 second recovery after each
  • 5 minute 30 second cool down

Workout Goal:

  • “Can you increase your average wattage for EVERY interval?”

5 minute warm up

  • Slowly and steadily elevate the HR or Wattage to above threshold
    • 1 minute recovery

9 minute “Maximum Sustainable Wattage” Test

  • Settle into a sustainable intensity, HR or Wattage
  • Ride for 9 minutes and let the songs dictate the terrain
    • 1 minute recovery

3 x 5 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 4 minutes (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 3 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 3 minutes (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 2 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 2 minute (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 30 seconds w/30 seconds recovery

  • Ride for 30 seconds (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 30 second recovery or reset

Cool Down

[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].

Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)

Screen Shot 2015-11-08 at 11.03.52 AM

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3) with my last Simple Set Mix

 

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)

 

 

Downloadable Profile to Print

 

Simple_and_Progress_Nov_2

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

Click here to watch a video on how to download media files from ICI/Pro.

[/wlm_private]

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Keep it Simple and Progress – Profile Week 1 At or Above Threshold

Keep it Simple and Progress – Profile Week 1 At or Above Threshold

by | Nov 4, 2015 | Audio PROfiles, Dennis Mellon, Instructor Training

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Below you'll find Week 1 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 5 minute warmup
  • 9 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 1 minute recovery
  • 3 x 5 minute interval w/1 min recovery after each
  • 3 x 3 minute intervals w/1 min recovery after each
  • 3 x 1 minute intervals w/1 min recovery after each
  • 8 x 20 second intervals w/10 second recovery after each
  • 4 minute 10 second cool down

Workout Goal:

  • “Can you increase your average wattage for every interval before the tabata?”

5 minute warm up

  • Slowly and steadily elevate the HR or Wattage to above threshold
    • 1 minute recovery

9 minute “Maximum Sustainable Wattage” Test

  • Settle into a sustainable intensity, HR or Wattage
  • Ride for 9 minutes and let the songs dictate the terrain
    • 1 minute recovery

3 x 5 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 5 minutes (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 3 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 3 minutes (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

3 x 1 minute w/1 minute recovery after each interval goals and specifics:

  • Ride for 1 minute (as the instructor you dictate the position and RPM)
  • The goal is to complete every effort with a higher average wattage than the previous interval.
    • 1 minute recovery or reset

8 x 20 seconds w/10 seconds recovery (Tabata)

  • Max effort for every 20 second interval.

Cool Down

[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].

Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)

Screen Shot 2015-11-04 at 4.59.21 PM

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)

 

 

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3) with my Simple Set Mashup

 

 

Downloadable Profile to Print

 

Simple_and_Progress_Nov_1

 

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

Click here to watch a video on how to download media files from ICI/Pro.

[/wlm_private]

Podcast: Play in new window | Download

Singing the iOS 9 Blues :(

Singing the iOS 9 Blues :(

by | Oct 24, 2015 | Audio PROfiles, Instructor Tech Help

IMG_4953

Every Podcast is still available here on our website.

I've described my Love/Hate relationship with Apple in the past. Here's another example of the “Hate” component.

ICI/PRO Members who have updated to the iOS 9 – the latest operating software for idevices (iPhones and iPads) – might notice a new “issue” when attempting to listen some (but not all) of our Audio PROfiles.

Podcast Not Available notifications while using the Podcast app. There appears to be a change that is preventing the app from recognising that we are providing multiple MP3s, so the app is confused and won't serve anything.

We are currently working on a solution and we will let everyone know when we've solved this.

There's also an issue for new subscribers we're trying to fix!

Pre iOS 9, we had a simple method for subscribing to your personal RSS feed. Clicking your RSS link at indoorcycleinstructor.com used to automaticly open the Podcast app on your iDevice and ask if you wanted to subscribe to the members only Podcast.

The iOS 9 update includes a new “News” app that is feed articles via RSS news feeds = it opens, instead of the Podcast app, when you click the RSS link 🙁

Look for an update on this as well ASAP.