Master Instructor Tom Scotto's latest Audio PROfile
OBJECTIVE AND INTENSITY
The objective of Getting Started With Intervals Audio PROfile is to allow riders to first understand that there are many ways to perform intervals. An “interval” is just a duration of time. Not only can the amount of time spent during each interval vary, but the approach as well. For example, intervals can focus on strength, aerobic fitness, threshold management or pedal stroke technique. In addition to the length of each effort, the target intensity and target cadence play a role in how the body interprets the stress and benefit.
Instructor Kathy Palkaninec contributes The Vicious Cycle, her Audio PROfile which was one of the winners of our Ultimate Instructor Class Profile contest.
Kathy teaches at MindBody Trendzin Cooper City, FL and she begins her profile like this:
Objectives and Interests:
This ride was created after researching metabolic conditioning sequence and how to burn stubborn body fat. I found the Ultimate Cardio Sequence by Shaun Hadsall. His explanation and sequence based on science inspired my “vicious cycle”. The name of the game is Intensity first. The protocol of this ride is based on the following: Once the heart rate is elevated in the warm up, the training goes into the “fight or flight” mode with short intense bursts over and over.
The Catecholamines are the hormones released by the adrenal glands in response to stress. Being part of the sympathetic nervous system they force the release of free fatty acids into the blood stream. These short bursts will create the famous” after burn” that can potentially increase metabolic rate up to 48 hours after exercise. Science has proven that free fatty acids do pour into the bloodstream after such high intensity training. However, research shows that these fatty acids, if not removed from the blood stream, will move to another place in the body and again re-store as fat.
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.”
This ride is completed in just three stages of work – Two “Flat Sandwiches” and a simulated run on the beach. The first two stages are the “Flat Sandwiches.” Each sandwich is made up of a hill, a flat, and a hill. They are both approximately 15 minutes long and they are identical in intensity. The first hill is Moderate effort, the flat progresses from Moderate to Hard effort and the second hill moves riders from Hard through to an Anaerobic ending. The goal is to give the second Flat Sandwich equal or better effort and focus than the first.
How would Tom Scotto lead a virtual Indoor Cycling class? You're about to find out. In our latest Audio PROfile, Tom walks your through teaching to Club Ride In France – DVD #1 of the three part France Series of videos from Global Ride.
Past Audio PROfiles, that are the companion to Indoor Cycling DVDs, have been very popular and we plan to offer more of these in the future.
The music used in the Global Ride DVDs is actually quite good and I suggest you follow Tom's advice and used it – just be sure to choose the “No Coaching” option. Or you might try using the coaching track and ride along with everyone else.
Info about Club Ride In France DVD
Coaching Tracks
Since the first DVD made in Hawaii, Global Ride has been providing coaches from all over the world to help you get the most out of these virtual rides. Each coach having their own style and objectives. With the France series you can ride to the DVD's Featured Coach, Fiona Ford, a British Triathlon coach, National Championship and International Gold medallist for World & European Triathlon, Aquathlon & Duathlons.
This DVD also explores a bit of role-playing to help transport the rider into the scene both mentally and visually. For a different coaching track, Gene Nacey & Tom Scotto play two coaches out for a ride with their students, each vying for open spots with Triathlon Europe.
