Below you’ll find Week 3 of July’s Keep it Simple and Progress indoor cycling profile. 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
I’m a big fan of controlling the energy of a class or set through music. I often look for high energy fast beats per minute songs to help push my riders to higher and higher intensities, but sometimes I like to use lower energy, yet powerful, slower beats per minute songs to force participants to slow down, focus on pedaling technique and power production at slower revolutions per minute.
I’ve been a Cars fan forever – they were the soundtrack of my senior year in highschool. Yes I know that dates me, but these we cassettes – not 8 tracks 🙁 Turns out I have a bunch of Cars fans in my Thursday class (we’re all of similar vintage) so I thought it would be fun to include a few tracks in my class next week. Digging around I
Below you’ll find Week 2 of July’s Keep it Simple and Progress indoor cycling profile. In order to keep it simple and progress I have kept the same series of intervals as last week but reduced the rest to just 45 seconds. Due to the reduced rest there’s extra time, so I added three 30 second maximum effort intervals at the end of the workout. Workout Basics: 5 minute warmup 3
On July 3rd my family and I were lucky enough to see the very first concert at Coors Field in Denver Colorado. The headliner was the Zac Brown Band and the warmup band was a Big Head Todd and the Monsters. Big Head Todd and the Monsters is a local band and have a huge local following, it was great to see these local boys be the first play Coors
Last month I started this “Keep it Simple and Progress” profile post. In my classes this has been a huge success! Many riders have excitedly shared with me their wattage and/or resistance improvements. It’s so rewarding to see and hear how we, as instructors, are changing lives through health and fitness everyday. I’ve been using this 3 week progressive training technique, with great success, for many years as a coach,
When building a playlist, I spend the most time selecting my BIG FINISH track. At times I’ll use a song that’s obviously the close of the class – typically one that hammers right from the start. Other times, I like to be a bit sneaky.
Here is the 3rd post of my new “The Power of 3 – Keep it Simple and Progress” profile feature on ICI/Pro. My goal with these profiles is to show how easy it can be to create just one profile every 3 weeks and with some subtle changes in riding position, RPM, interval and recovery duration as well as a new playlist each week theses workouts will “feel” different but
I’m getting into the habit of creating my new playlists on Tuesday. Why? I can’t help myself, listening to the latest new music playlist from Spotify has me feeling very… how would I say it? Hip? Cool? In the know?
Last week I wrote about how my simplest sets and profiles are most often my most popular. I have also found that if I simply progress profiles from week to week, usually in 3 week blocks, my classes enjoy the familiarity of the workout and see progressive improvement. To add progression to a block of workouts all you need to do is add time to each interval or reduce recovery
Now that it’s summer, I like to transition from serious > to fun classes. Not sure exactly why… maybe because when it’s cold and dark in the morning, I tend to think if we can’t be outdoors we might as well be training with focus. Summer, on the other hand, causes me to lighten up and try to be more entertaining and fun. Here’s a few tracks that I’ll be