This profile uses the concept of “Negative Split Training” to assist the rider
in developing body awareness, and aerobic capacity. The competitive cyclist will
have an opportunity to practice pacing skills. A “Negative Split” is an effort that is
somewhat easier or slower in the first half than it is in the second half. Almost all
of the world running records have been set with a 51/49 ratio, meaning the first
half was completed in 51% of the total time and the last half in 49% of the total.
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.
Stages Master Educator Dunte Hector presents Two-Minute Tortures, his second 30 minute work-set Audio PROfile. Designed to be used as the working component of a 45/60 min class or as the cardio portion of a hybrid class that includes strength training.
I read Joe Parkin’s A Dog in a Hat after my very first criterium race, where I had felt turned inside-out by the outrageous pace, frenzied attacking, and panicked rest periods. When he described one very hard kermis race (Belgian bike racers’ answer to Americans’ criterium) as being like punk rock, where he and his team attacked the field from the starting gun and then quit after the first lap, this line stuck with me: “It was strangely worth it, as if we had smashed our guitars, poured beer on the audience, and walked offstage before the end of the first song.”
Dunte Hector, Stages Indoor Cycling Master Educator presents his Kor180 Race of Truth as our latest Audio PROfile.
Within any Indoor Cycling class profile, there's the typical warmup and cooldown. For most of us, these segments of our classes remain fairly constant – it's the work-set in the middle that varies depending on our specific purpose for the class.
So in the interest of saving your precious time, some of our new Audio PROfiles will focus on the actual work-set… the important stuff and you'll easily be able to splice these into your normal routine.
We've added a new category; Class Work-Sets so you'll be able to find them quickly in the future.
These will also work well for anyone teaching a cardio/strength fusion class. Dunte teaches at Kor180 in Austin, TX and his classes follow a fusion format of 30 minutes of cycling followed by 30 minutes of strength.
Spinning® Instructor Kristen Dillon was another of the winners in our Ultimate Instructor Class Profile Contest with her; Push Your Threshold Audio PROfile!
Kristen trains cyclists at the Beach City Health and Fitness. The club is located in/on Hilton Head Island, SC where she says the only hills you'll find are those created by the red knob… rotated clockwise, during one of her four weekly classes 🙂
Kristen's success was even recognized by her local paper – how cool is that?
In its second ultimate instructor class profile contest, local Hilton Head Island Resident and Beach City Health and Fitness Spinning certified instructor Kristen Dillon was voted first runner-up by a panel of professionals. Dillon won a $300 cash prize and $250 in other prizes for her “Push Your Threshold” profile – an indoor training class designed to improve performance for indoor cyclists as well as road cyclists and triathletes.
Traci Kann was the winner of our Ultimate Instructor Class Profile contest!
She won a prize package that included accommodations at an all inclusive caribbean resort from FitBodiesInc where she will be the guest Spinning Instructor for the week!
She also received $500.00 from Team ICG to use toward her travel expenses and a one year enhanced subscription to Indoor Cycling Music 🙂
What follows is her presentation of Ladder Stepdowns – A Descending Interval Workout.
Profile Description
This ride was inspired by a running workout described in “Runner’s World” magazine a few years ago. While the workout in the magazine was designed to be done on foot and not on an indoor bike, and while it was presented a bit differently than this rides in terms of timing and the total number of intervals, the basic concept remains the same. The premise is to experience a range of paces from common road race distances, from the marathon to the mile. As the simulated race distance decreases, the intensity of the interval increases.
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