ICG Master Trainer Jim Karanas presents our latest Audio PROfile. Race-Day rides have been part of indoor cycling since it began. However, few instructors use the profile effectively. The Criterium is the most fun and simplest race to simulate in an indoor environment. Also, you don’t have to have raced a crit to cue this workout. It is, in my opinion, the easiest and most fun race-day workout to offer your students. Here is the PROfile .pdf to download and print.
Here's a fascinating video that may give you some perspective on what goes on during the opening laps of a crit 🙂 Watch the amount of power that's required to stay with this very competitive bunch of Pros and the jockeying that occurs… and then consider they will do this for 90 minutes! This video is one of twelve that you can find here.
Tom Scotto from Stage 5 Cycling joins me as the “pinch hitter” Master Instructor for this weeks Audio PROfile. I'm calling this a sort of Hybrid Audio PROfile/PRO Podcast as Tom goes into a lot of additional detail that you will enjoy learning. Here is the link to the companion .pdf
Here's your Spotify PRO/Playlist!Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent. [/private_PRO-Seasonal] [/private_PRO-Platinum]
Below you'll find Week 3 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
4 minute warmup
15 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
6 x 1 minute interval w/30 sec recovery after each
2 minute recovery
12 minte interval at higher wattage than the 15 minute benchmark
2 minute recovery
3 x 1 minute interval w/10 seconds recovery after each
6 minute interval increasing intensity throughout
4 minute 40 second cool down
Workout Goal:
“Can you increase your average wattage for each of the long intervals and for each of the short intervals?”
4 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
No recovery, roll right into the next interval
15 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 15 minutes and let the songs dictate the terrain
2 minute recovery
6 x 1 minute w/30 seconds recovery after each interval goals and specifics:
Ride for 1 minute in any position and with an RPM above 60
Complete the every interval with a higher average wattage than the previous interval
30 second recovery or reset
12 minute @ Threshold Ride
Settle into a sustainable intensity, HR or Wattage
Ride for 12 minutes and let the songs dictate the terrain
Try to finish with a higher average wattage than the 15 minute interval
2 minute recovery
3 x 1 minute w/10 second recovery after each goals and specifics:
Ride for 1 minute in any position and with an RPM above 60
Complete the every interval with a higher average wattage than the previous interval
10 second recovery or reset
5 minute interval goals and specifics:
Increase intensity every minute until end of song
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)
No more hunting for new music or counting out cues to develop your ride profile. Here is your ready to ride profile for a fully choreographed ride, that can be displayed from your phone, or printed out onto cue cards for your class. This ride is timed out, down to the second, to make your life as easy as possible!
How would Tom Scotto lead a virtual Indoor Cycling class? You're about to find out. In our latest Audio PROfile, Tom walks your through teaching to Club Ride In France – DVD #1 of the three part France Series of videos from Global Ride.
Past Audio PROfiles, that are the companion to Indoor Cycling DVDs, have been very popular and we plan to offer more of these in the future.
The music used in the Global Ride DVDs is actually quite good and I suggest you follow Tom's advice and used it – just be sure to choose the “No Coaching” option. Or you might try using the coaching track and ride along with everyone else.
Info about Club Ride In France DVD
Coaching Tracks
Since the first DVD made in Hawaii, Global Ride has been providing coaches from all over the world to help you get the most out of these virtual rides. Each coach having their own style and objectives. With the France series you can ride to the DVD's Featured Coach, Fiona Ford, a British Triathlon coach, National Championship and International Gold medallist for World & European Triathlon, Aquathlon & Duathlons.
This DVD also explores a bit of role-playing to help transport the rider into the scene both mentally and visually. For a different coaching track, Gene Nacey & Tom Scotto play two coaches out for a ride with their students, each vying for open spots with Triathlon Europe.
