Team ICG Master Trainer Missy Crosson contributes our latest Audio PROfile – Rolling to the Classics.
Profile Description: I created this profile with the sole purpose of letting the music itself create the ride. I wanted the songs themselves to control intensity, cadence, movement motivation, and even position on the bike. Music has a powerful effect on an individuals’ exercise experience. It distracts from discomfort, enhances ones mood, increases ability to endure physical and psychological stress, and may even promote metabolic efficiency.
Instructor Dave Santiago presents his Racing with Pros – Extended Criteriums class profile.
Dave teaches at the Wilson, NC YMCA – where it sounds like he's built a nice following of both outdoor and indoor cyclists.
Object and Intensity
The “The Racing with Pros” is a 60 minute profile that provides a challenge to all levels of indoor cyclists.
The profile introduces riders to criterium racing where we ride a 4 minute loop several times.
The course can be ridden in and out of the seat depending on skill level.
To measure the work effort you can use heart rate monitors, Zone Training 1 to 5, or rate of perceived exertion on the scale of 1 to 10. This is up to the instructor who knows their class and what works best for them.
For this profile I’ll explain in terms of RPE and zones.
The complete profile starting with the trial run ranges from RPE 4 to 9 or zones 2 to 5.
The premise for the profile is that the class has entered into a race that is open to all riders. The competition contains 4 skill levels of cyclists with racing intensity to match.
Dave's very active over at pedal-on.com and becasue he worked so hard preparing his profile, I wanted the maximum number of Instructors to hear his presentation.
ICI/PRO members can download the companion PDF and the One Click Spotify song list below.
Spinning® Instructor Kristen Dillon was another of the winners in our Ultimate Instructor Class Profile Contest with her; Push Your Threshold Audio PROfile!
Kristen trains cyclists at the Beach City Health and Fitness. The club is located in/on Hilton Head Island, SC where she says the only hills you'll find are those created by the red knob… rotated clockwise, during one of her four weekly classes 🙂
Kristen's success was even recognized by her local paper – how cool is that?
In its second ultimate instructor class profile contest, local Hilton Head Island Resident and Beach City Health and Fitness Spinning certified instructor Kristen Dillon was voted first runner-up by a panel of professionals. Dillon won a $300 cash prize and $250 in other prizes for her “Push Your Threshold” profile – an indoor training class designed to improve performance for indoor cyclists as well as road cyclists and triathletes.
Cuing the Console — Change is GOOD!! was designed towards the instructor that may be new to teaching with a console in front of them, and/or to the instructor who may be new to teaching indoor cycling in general. The goal is to construct a simple, easy to CUE class, but not necessarily just an “easy” ride!
Sometimes when we attend a conference or weekend workshop we come home really jazzed with all the new information and want to spend it all on Monday morning’s class! Or we try to emulate and teach EXACTLY like the presenter we listened to in the training but perhaps still question- “how do I make it MINE??” This profile is designed to help you speak in your language and convey your message in a fun, easy way!
Traci Kann was the winner of our Ultimate Instructor Class Profile contest!
She won a prize package that included accommodations at an all inclusive caribbean resort from FitBodiesInc where she will be the guest Spinning Instructor for the week!
She also received $500.00 from Team ICG to use toward her travel expenses and a one year enhanced subscription to Indoor Cycling Music 🙂
What follows is her presentation of Ladder Stepdowns – A Descending Interval Workout.
Profile Description
This ride was inspired by a running workout described in “Runner’s World” magazine a few years ago. While the workout in the magazine was designed to be done on foot and not on an indoor bike, and while it was presented a bit differently than this rides in terms of timing and the total number of intervals, the basic concept remains the same. The premise is to experience a range of paces from common road race distances, from the marathon to the mile. As the simulated race distance decreases, the intensity of the interval increases.
