The more I teach the more I find that the simplest profiles are the most popular. I often put together simple profiles and I'm always worried that my participants are going to be bored, but the longer the intervals and the more I repeat each set the more they love it. This gives participants more and more opportunities to understand the set and perfect how they perform it. When you combine a simple set with the science of anchoring time and effort, the shorter the interval the higher the output or the longer the interval the lower the output, it makes for a challenging and very personalized workout. I have also found the if I'm not taking the class on a “journey”, but just doing an interval based class my playlist only needs to be a mix of high energy songs, there is no need to try to match riding position or RPM with the music, just rock it!
This week I'm sharing with you a profile I used this week in most of my classes. It starts with a 5 minute warmup where I increased the intensity, wattage or HR ever minute. After a minute of recovery we did a 6 minute interval where we rode seated with a RPM of 80-110. If we were riding on bikes with wattage we remembered our average wattage at the end of the interval. If wattage wasn't available but participants had HR monitors I had them take note of either their average HR for the interval. If average HR wasn't available I asked them to take their best guess at their average HR. If the only option was perceived exertion I had riders remember the gear or resistance they were were working with and the feelings in their body like their breathing and burning sensation in their legs. After a minute recovery we rode for 4 minutes but this time we rode with an RPM of 60-80 and at a higher wattage, gear, HR and/or perceived exertion. After a 1 minute recovery we rode for 2 minutes while standing at an rpm of 60-80 and an even higher wattage, gear, HR and/or perceived exertion. After a 1 minute recovery we repeated the 6,4,2 minute set again, taking a 1 minute recovery after each interval, but this time we rode the 6 minute interval in a seated position with a RPM of 60-80, the 4 minute interval standing at 60-80rpm and for the 2 minute interval we sat between 80-110prm. After another 1 minute recovery we we rode for 6,4,2 minute interval for a final time. This time the 6 minute interval was ridden in a standing position at 60-80rpm, the 4 minute interval was ridden seated between 80-110prm and the 2 minute interval was ridden seated between 60-80rpm, taking 1 minute off between each interval and trying to increase the wattage, gear, HR and/or perceived exertion with each interval.
Finally I finished with a tabata interval of 8 X 20 seconds at max effort and 10 seconds recovery. If done properly output, wattage, gear and/or rpm will drop throughout the interval. I tell my class the output will drop but effort should not.
New Power of 3 Mix, Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
I love a great track that can be tune-mapped with some very clear bursts of energy, that signal GO!!! The image above is the actual sound print of today's free track. I've added the √ at the start of each sprint and an X at the end. You'll notice the segment @ 1:53 – 2:23 not marked – that's a feigned (false) sprint which is common near the end of a race.
Here's how I will cue this:
0:00 – 0:42 time for our big finish. I need everyone to find a comfortable cadence and add load that's close to having you come out of the saddle. Prep for two short sprints and then a final extended push to the end.
0:42 – 1:00 Sprint #1. Stand and accelerate with everything you've got – it's only 18 seconds so stay up and hammer through till the end.
1:00 – 1:23 Easy here. Leave your gear on. Sit and relax as much as you can… listen as the music builds until >
1:24 – 1:41 Sprint #2. Stand and accelerate and then return to the saddle. Power through this… you need to hang on to this group.
1:42 – 1:53 Easy, but watch for a break away.
1:54 – 2:28 Feigned sprint. Stand and WAIT – they only faked their break. But notice how everyone's intensity has risen to just below threshold.
2:29 – 2:45 Catch your breath and be ready for the finish sprint. Get your head right – this finish is long and it's going to hurt before you get to the end.
2:46 – 3:22 GO!! We need quick feet here. Head up. Breath like your race depends on it… it does. Watch your watts or speed. Ignore the pain in your legs and don't let it drop.[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
American Airlines is promoting their new Boeing 787 Dreamliner airplanes. The soundtrack that's part of this promotional video is awesome.
These 787's are actually pretty neat. They have a bunch of innovative features that are supposed to make these a more enjoyable to fly in. The body of the 787 is built of composites vs. aluminium making it stronger. This allows Boeing to pressurize the cabin to what you'd experience at 6,000′ instead of the 8,000′ – 10,000′ pressure = much less ear pain and fewer crying babies. Add that they'll maintain a 15% humidity level (not the 4% desert you fly in today) and this should be a much more comfortable method for travel.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']The track their using is Story Of The Whistle from Dance Emperor. The track used in the video is slightly different – but I like it just as well. A fun, aerobic climb, Story Of The Whistle taps out around 70RPM and includes a nice, 20 sec soft spot that comes at the 1:40 point. Perfect for asking everyone to re-commit to their efforts!
Click here if you're not seeing the download link.[/wlm_private]
There's plenty of times when a fun, lighthearted flat is exactly what your participants (and maybe you) need between a pair of threshold efforts. You'll give everyone permission to recover and lighten up, by offering up a noticeable change in the music, from really intense – to free and easy. You won't have to say a word. Let your music dictate everything and watch as riders relax and smile.
I discovered [wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']Tori Kelly and her track Unbreakable Smile while I was doing one of my “power sampling” sessions. It's one of the few multitasking activities I find I can do effectively = bouncing between replying to emails and scrolling through to music, listening for the aha moment; “that could work!” Unfortunately, if you're working one of the Top 50 lists you have to wade through a bunch of foul (this crap is popular?) before you find anything of value.
Occasionally you're rewarded by a real gem 🙂
Don't forget to have a “Future to Use” Folder where you can compile these tracks for your next playlist. Up at the top navigation > File > New Playlist Folder to create an unlimited number. I have sub folders, inside the main folder, based on RPM > Unbreakable Smile is tucked into my 90ish RPM folder!
Over the past few weeks there have been some questions on the ICI/Pro website that gave me the idea for this week's post. One question was about music flow and another was asked which comes first, playlist or profile?
To show one way to make music flow I decided to put together a playlist of songs that are all in the same harmonic key, this is technique is called “Harmonic Mixing” and is used by many of the world's top DJ's. I use a software named “Mixed in Key” (http://www.mixedinkey.com) that automatically analyzes all my music files and determines the key and tempo of each song. Mixing harmonically enables you to create smooth transitions between songs and ensure that all songs sound great together. I put this playlist together without any consideration of the profile. I chose popular, high energy, songs and let the Harmonic Mixing create the flow. This is a playlist that can be used with, just about, any interval based profile where the profile, not the music, is the focus.
Next I put together a killer profile using a technique known as “anchoring time and effort”. This is a very simple tactic where riders should be able push higher intensities as interval length gets shorter. Less Time = More Work.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
You can join my TrainerRoad Team at : http://www.trainerroad.com/teams/2484-dennis-mellon-s-indoor-cycling-team
60 minute harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
This is just one example of how I put together my classes. Other times I try to match the music and profile exactly and let the music dictate the terrain. I would recommend instructors get proficient at both methods. This way you don’t pigeonhole yourself and you keep your participants on their toes. It also keeps things fresh and exciting for you.[/wlm_private]
