So you find yourself riding along a smooth, flat section of road. You may have a little wind at you back and you are making good time, as you enjoy the sights and smells of the country. “Hello there Mrs. Cow,” you call out as if one will respond. All that aerobic activity has your brain working at maximum effectiveness and thoughts and ideas fill your head. Suddenly you realize you can’t remember the last 20 minutes or so… that’s JRA.
My music suggestion for these long endurance classes is using some of the excellent mixes available from cadencerevolution.com
Here's your Spotify PRO/Playlist!Dreezer. 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.
Master Instructor Tom Scotto ends the year with another excellent Audio PROfile. ICI/PRO members can look forward to another 12 NEW PROfiles in 2012.
“This is one of my favorite rides because it puts us under some “good” stress for long periods of time. We are going to be targeting a very uncomfortable level of intensity — just above our endurance effort and below the point we start to become breathless. It can be tough because, mentally we either want to shut it down or step on the gas and blow up. Neither is an option.”
“For those of us that know our thresholds, we are going to be working between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).”
“Before you get prideful and think this is not going to be a hard ride, keep in mind that very little recovery will be provided in order to keep this steady level of stress on our body. Usually I tell you to take some time to recovery if you over-shoot your ability, but today I want you to take a different approach. During this ride, if you over-shoot your ability, I ONLY want you to back down a little bit and see if you can re-establish your effort. If not, back down a little bit more until you can stabilize.”
“One last note to those of you that are outdoor riders building base. This is a great workout to assist in your aerobic conditioning but NOT a substitute for those long hours in the saddle. 60- minute indoor cycling classes are not the place to building that kind of endurance so make sure you are getting your saddle time in addition to this class.”
Instructor Chris Nielsen was one of our Ultimate Instructor Class Profile winners with her Going the Distance profile!
Training Type: Endurance
HR Zones: 3-4
Effort: moderate to hard
Class length: 60 minutes, includes ~9 minutes for cool down and stretch
This profile was developed as part of a series to show that endurance classes can be as engaging and informative as rides with higher intensity. This class gives the instructor an opportunity to simultaneously address effort management, pedaling mechanics and related form issues, universal mental challenges and also introduce some outdoor bike safety topics. The intent in mixing all of these facets into one class is to help people understand that there is much more to an endurance ride than just mindless pedaling.
[firstname], teaching an endurance PROfile is all about keeping them engaged and focused. Listen as Master Instructor Janet Toussaint explains how she does it in her ride called The Endurance Connection.
Here's your Spotify PRO/Playlist! 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. Here's the Deezer Playlist
Tom Scotto with Cycling Fusion provides this informative PRO Podcast / Audio PROfile Hybrid
Here is the link for ICI/PRO members to participate for free on Saturday Jan 15th (day one) of Cycling Fusion's 12 week Winter Training Simulcast. I have been told that PRO members will have access to the recording of Saturday's training for one week.
PROFILE DESCRIPTION
This profile is called Aerobic Base Building. It is a hybrid profile consisting of a sample of drills
that focus on aerobic development and aerobic endurance. Each focus can be a class in and of
itself, or both focuses can be combined to create a single class. Often times aerobic development
is introduced earlier to help riders prepare for longer endurance efforts.
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.
Tom Scotto with Cycling Fusion provides this informative PRO Podcast / Audio PROfile Hybrid