I've always wanted to use this picture – Yes, he landed it
New Audio PROfile from MI Tom Scotto
DESCRIPTION
This class targets the high-end fitness of your riders including their aerobic, anaerobic and muscular capacity — their upmost limits. Although all of their limits are challenged, the greater focus is placed on anaerobic endurance. Specifically, how long can a rider last at an intensity when a great amount of energy must be produced and sustained anaerobically (with insufficient oxygen supply).
Tom is using some custom length songs that prevent a complete Spotify Playlist. Here's a partial list in Spotify and Deezer – you can supplement some short tracks from your library.
Meet Instructor Krista Leopold – another of our winners in the Ultimate Instructor Profile contest! Pedal-On members will recognize Krista as GroupFitPower.
Welcome to the Jungle – An introduction to Tabatas is a well thought out profile that you can use to bring this form of very high intensity training (HIT) to your studio.
A little bit about me….
I started in fitness as a group fitness instructor and personal trainer. I've taught nearly every style of group class that has been available in the 13+ years I've been teaching. I also have a dance background and have served as group fitness program director in two of the largest clubs in our area. I live in Charleston, SC with my husband Jason and our two children. When Jason and I were dating, the majority of our “dates” were at the gym, where we'd spend our time together lifting weights. Match made in heaven!
It might not come as a surprise, then, that as a fledgling instructor, my classes fell solidly in the category of “aerobics on a bike.” Fortunately, that attitude didn't last, thanks to the incredible team I joined from the beginning. I credit my turnaround and growth as an instructor to my mentor, Spinning® Master Instructor Luciana Marcial-Vincion. Luciana's patience and example have shown me that there is a much better way to both ride the bike, and to deliver class experiences that students want to be a part of.
I'm now a Star 3 Spinning® instructor with a passion for challenging my students to find something meaningful in every pedal stroke. I regularly schedule event rides that explore the mind-body connection. It seems I'm not the only one on a quest for truth and purity and the bike is a wonderful way to explore these concepts. However, the profile I submitted for the Ultimate Instructor Class Profile contest is not one of those rides. The Tabatas profile addresses our students' demands for high-intensity workouts (we have a large Cross-Fit population here in the Lowcountry), but does it in an educational and all-inclusive way. It is exciting and intense and a great challenge for both instructors and students. Just make sure you warn them that it is coming!
Image from http://www.acefitness.org/prosource/71/
I just read a press release and accompanying article from the ACE – The American Console on Exercise PRO SOURCE magazine about their study to gauge the effectiveness of High Intensity Training (HIT).
“It seems like everything high-intensity is now called Tabata Training,” says John Porcari, Ph.D., head of the Clinical Exercise Physiology Program at the University of Wisconsin, La Crosse. “The original Tabata study was done on a bicycle, but people are now doing that 20-second/10-second format with resistance training, plyometrics, calisthenics…with almost anything.”
Because of all of this recent interest in Tabata-style workouts, the American Council on Exercise enlisted Porcari and his research team to gauge just how effective a Tabata-style workout really is.
THE BOTTOM LINE
“The great thing about Tabata is it’s a short workout–only 20 minutes–and it incorporates your total body, so it’s working every muscle group that you possibly can,” says Embert, referring specifically to the Tabata-style workout she designed.
But what to do during the remainder of your 60 minute class?
There was a trainer at Life Time who told me years ago something I've never forgotten; First give them (your class) what they WANT… and then give them what they NEED.
The WANT he was referring to are very intense/anaerobic intervals. There's no secret sauce IMO at SoulCycle > they're just teaching very intense classes because they know that's what people WANT.
The NEED is for solid aerobic training. Not necessarily base building, but solid work below threshold HR / FTP.
Instructor Kathy Palkaninec was a past winner of our profile contest and her profile follows a similar WANT & NEED format.
You may want to announce your intentions to crush them (WANT) during a 20 minute Tabata round that will start fifteen minutes into class. Don't worry about telling them what follows. Keep everyone focused on doing their best effort during the Tabatas.
Give everyone a full 5 minutes or more of complete recovery. It's during this time that I talk about the “Golden Hour” and how most of us have 90 minutes where we can really perform well, before fatigue really limits our performance. The Golden Hour doesn't begin for most of us until ~30 minutes in. At the end of the recovery we're only @ the 40 minute mark of a 60 minute class and I explain how we're only 10 minutes into our Golden Hour – just now ready to perform. It's here where you can coach them through a 10 or more minute sub-threshold effort (NEED) to conclude the class. Here's where you can put that stage button to work if you have one – encourage everyone to ramp up to a big number, Stage Button, now maintain it by keeping your instantaneous wattage at or above the average 🙂
In this Video PROfile, Tom Scotto demonstrates how to introduce and cue sprints in your Indoor Cycling class. Be sure to watch it in it's entirety as Tom walks you through each part.
