Favorite Track(s) of The Week

Ed Sheeran’s album Divide has finally dropped! Hopefully you’ve enjoyed using Shape of You and Castle on The Hill (which both dropped earlier this year).  Here are a few of the new tunes from the album and how you can use them in your classes! Here are a few that would work great for a flat road: Barcelona (around 100 rpm): Barcelona iTunes link Nancy Mulligan (around 103 rpm)-also a 

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Favorite Track of The Week

When you’re reaching the end of your class and your riders look like their losing their motivation, throw this song their way and they are sure to gain their second wind.  You and your riders will love the amazing beat that trails in and out as the song progresses.  (67 rpm) To use these teaching notes, make sure you are using the original version which clocks in at 6 minutes 

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Favorite Track of The Week

I used this song in my class recently and I got a ton of comments from my riders. It’s a great cover and a classic that can be very versatile in your next ride.  Heart’s cover of Stairway to Heaven is considered by many to be one of the best.  ( I really like Rodrigo  y Gabriela’s cover as well.)  Start this one as a seated climb and bring it out of 

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Favorite Track(s) of The Week

Here’s a track that will keep you climbing for almost a full four minutes.  It’s brand new from Dropkick Murphy’s and it’s every bit as good anything you’ve heard from them before.  At first listen, you’ll recognize their familiar sound, but you’ll also notice that it’s a bit on the slower than some of the stuff you’re used to hearing from them, so it works great for a seated (or 

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Cycling Fusion Class Profile – 122116 Explosive Strength

Cycling Fusion Class Profile

Master Instructor Joey Stabile from Cycling Fusion contributed his Christmas class profile. If you have a class or two this weekend, your participants might enjoy this structured workout featuring some Christmas tracks to celebrate the season. Download the profile .pdf to print out here. Joey has shared his music playlist. You’ll find Explosive Strength PRO/Playlist using Apple Music  or Spotify

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, “The Gate,” in Libertyville, IL.  One can find more 

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Favorite Track(s) of The Week

Today’s track is one of my favorite tunes of the summer, HandClap by Fitz and The Tantrums.  The original is great, but also make sure to check out the remixes below.  Part 1 came out at the end of July and Part 2 just dropped today, so if you’re interested in a longer version or using a different BPM, you can probably find that with these remixes.  I’ve used the 

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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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