Instructor Kathy Palkaninec contributes The Vicious Cycle, her Audio PROfile which was one of the winners of our Ultimate Instructor Class Profile contest.
Kathy teaches at MindBody Trendzin Cooper City, FL and she begins her profile like this:
Objectives and Interests:
This ride was created after researching metabolic conditioning sequence and how to burn stubborn body fat. I found the Ultimate Cardio Sequence by Shaun Hadsall. His explanation and sequence based on science inspired my “vicious cycle”. The name of the game is Intensity first. The protocol of this ride is based on the following: Once the heart rate is elevated in the warm up, the training goes into the “fight or flight” mode with short intense bursts over and over.
The Catecholamines are the hormones released by the adrenal glands in response to stress. Being part of the sympathetic nervous system they force the release of free fatty acids into the blood stream. These short bursts will create the famous” after burn” that can potentially increase metabolic rate up to 48 hours after exercise. Science has proven that free fatty acids do pour into the bloodstream after such high intensity training. However, research shows that these fatty acids, if not removed from the blood stream, will move to another place in the body and again re-store as fat.
Doug Rusho, Master Instructor with Stages Indoor Cycle provides our latest Audio PROfile: Winch and Plummet
Objectives:
#1: Students will experience the contrast between resistance and cadence, as it relates to steady state power production.
#2: Students will begin to discover what resistance/cadence combination is most efficient for their physiological make up.
Key take away from Doug: In order to improve fitness we must continually challenge the body with new situations. Everyone has a “comfort zone” resistance/cadence combination when producing power. This profile encourages students to step a little outside their comfort zone for a diverse training effect. It may also be a source of self discovery, where a student realizes where their body works best and/or what their weaknesses are.
I'm experimenting with a few changes to these Audio PROfiles:
I've been asking our Master Instructors to condense their descriptions in the interest of shortening the amount of time required for you to listen to the complete MP3.
We've added some background music to interject some additional energy to the recording and get your presentation juices flowing.
Leave a comment and let me know your feeling about these changes.
Jim Karanas is a Master Instructor and Program Director for Indoor Cycling Group of North America.
Jim describes BIG GEAR TRAINING as; Weight Training on the bicycle. PROFILE DESCRIPTION
This workout is to improve sustainable strength and increase muscle fiber recruitment while working aerobically. The workout consists of pedaling at very low cadence (about 50-55 rpm) in a big gear up a hill for five to 15 minutes at a time in the saddle, focusing on smooth pedaling. The workout should remain aerobic in terms of heart rate. There is controlled and limited recovery between efforts equal to the length of the work period…
Tom Scotto from Cycling Fusion presents the second in his series of Audio PROfiles designed as the companion to Global Ride virtual cycling DVDs.
Paceline Cycling in France – DVD #2
PROFILE DESCRIPTION
A five minute warm-up and cool-down provide bookends to the perfect ride at the base of the French Alps. Two steady 20-minute efforts separated by a 5-minute recovery will provide many training scenarios and objectives with this DVD. OBJECTIVE AND INTENSITY
Since the structure of this DVD is based around two 20-minute steady-state efforts, one could easily approach this as a tempo ride (Zone 3) with intermediate recovery or a 2×20 threshold field test pushing the limits of Zone 4.
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.
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