Spinning® Instructor and Zoning Specialist Kay Mamo presents our latest class profile; Just The Ride I Needed.
I’m a personal trainer (ISSA) and group exercise instructor. I’m certified to teach more than a half dozen indoor cycling methodologies as well as certified to teach Heart Zones® and the new 3-zone system, ZONING â„¢ fitness, created by Sally Edwards.
I’ve found that introducing my riders to ZONING and offering the use of BLINK heart rate monitors, provided by our facility (purchased from ZONING fitness), simplifies tracking the intensity of a workout. The Blink monitors have LED lights that flash BLUE, YELLOW or RED. In a class, we can run through a couple of easy field tests and determine how to set each person’s 3 zones. The Blue zone intensity is a heart rate that is below T1 (The first ventilatory threshold). The Yellow zone is the range of heart rates between T1 and T2 (The second ventilatory threshold). The Red zone is above T2. Details can be found at www.ZONINGfitess.com.
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.
Here's the countdown timer Krista built to guide her through this class.
ICI/PRO contributor Chris Hawthorne contributes our latest Audio Class PROfile –
High Intensity Supersets and Active Recovery
This profile is based on a 12 week strength training program that I have been following for the past few months. The program, which can be found on BodyBuilding.com is made up of three distinct “Phases”. Phase One is preparing and warming up the muscles for the hard work ahead in the next two phases. Phase Two is the muscle building phase, and Phase Three is the fat burning stage. This ride profile includes the three phases plus a cool down and stretch.
Stages Master Educator Dunte Hector presents Two-Minute Tortures, his second 30 minute work-set Audio PROfile. Designed to be used as the working component of a 45/60 min class or as the cardio portion of a hybrid class that includes strength training.
I read Joe Parkin’s A Dog in a Hat after my very first criterium race, where I had felt turned inside-out by the outrageous pace, frenzied attacking, and panicked rest periods. When he described one very hard kermis race (Belgian bike racers’ answer to Americans’ criterium) as being like punk rock, where he and his team attacked the field from the starting gun and then quit after the first lap, this line stuck with me: “It was strangely worth it, as if we had smashed our guitars, poured beer on the audience, and walked offstage before the end of the first song.”
Dunte Hector, Stages Indoor Cycling Master Educator presents his Kor180 Race of Truth as our latest Audio PROfile.
Within any Indoor Cycling class profile, there's the typical warmup and cooldown. For most of us, these segments of our classes remain fairly constant – it's the work-set in the middle that varies depending on our specific purpose for the class.
So in the interest of saving your precious time, some of our new Audio PROfiles will focus on the actual work-set… the important stuff and you'll easily be able to splice these into your normal routine.
We've added a new category; Class Work-Sets so you'll be able to find them quickly in the future.
These will also work well for anyone teaching a cardio/strength fusion class. Dunte teaches at Kor180 in Austin, TX and his classes follow a fusion format of 30 minutes of cycling followed by 30 minutes of strength.
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