Over 150 Indoor Cycling Class PROfiles Available!

Over 150 Indoor Cycling Class Profiles

It occured to me this morning that I might not do as good a job promoting what we have to offer here at ICI/PRO, as I could/should ūüôĀ Case in point > If you have asked me yesterday, how many IC class profiles we’ve published, I would have said; “a lot… but I’m not sure… let me check”. And I did this morning. Turns out that there are over 150 

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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, ‚ÄúThe Gate,‚ÄĚ in Libertyville, IL.¬† One can find more 

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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 

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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 

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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 

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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 

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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 

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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 

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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 

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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 

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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 

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