by Joey Stabile | Sep 5, 2017 | Best Practices, Instructor Training, Music
Welcome to week three of Music to Mention. This week's music to mention is one of my standby songs for cadence work: Devil Drums by Scooter. We primarily do cadence work for two reasons: 1) To build our cadence (foot speed); and 2) To build muscular coordination. I begin with the first round using a range for the cadence (ie 85-90) and then in the second round I use exact numbers. Tension on these drills should be moderate which I find to be 0.8-1.8 watts per pound of body weight of the rider, but of course that will vary by class and by rider. Some of the riders may find this work a little fast, so I may give two start points to the class depending on the riders (ie 80-85 or 90-95). This can end up with some additional cueing, but it can really help out the riders.
The timing for this song is:
Get the PDF Here: Devil Drums
Devil Drums by Scooter:
Apple Music
Spotify
Have fun with this song and enjoy the ride.
Ride Hard, Ride Well and Ride Often……Joey
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by Christine Hawthorne | Sep 3, 2017 | Instructor Training, KEEPING IT FUN, Music
This week's Favorite Track makes a great “finisher”. Clocking in at around 6 minutes, it lends itself really well to 90 second interval sets and will take an already great class over the top! Here's how my class likes to use this one:
30 seconds-easy pedal (this is going to be your recovery as we get into the interval sets)
30 seconds-pick up the intensity (not a sprint, but definitely a working effort)
30 seconds-sprint (all out effort)
*go through this sequence 4 times.
I've used this drill with other 6 minutes songs, and it just wasn't the same. My classes always ask me to come back to this one! I hope you (and your classes) enjoy it!
Insomnia 2.0 iTunes link
by Joey Stabile | Aug 31, 2017 | Best Practices, Creativity Indoor Classes, Instructor Training, Music
Welcome to the The Weekly Ride by Cycling Fusion:
No more hunting for new music or counting out cues. Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards. This ride is timed out, down to the second, to make your life as easy as possible!
(more…)
by Joey Stabile | Aug 29, 2017 | Best Practices, Instructor Training, Music
Welcome to week two of Music to Mention. This week's music to mention is my new favorite finish. It incoporates cadence work, speed and we go both in the saddle and out of the saddle. The key to making this work is to have your riders add enough resistence to keep it challanging. I usually give them a few ranges in terms of watts: 80%-100% (of their body weight in watts), 100%-130% or 150%-175%, and then let them choose how hard they want to work today. If you bikes do not have power, you can always go with moderate, hard and very hard. I do not take my classes to breathless often, but this is one song where I will. Please, caution the riders to work at their own level.
The timing for this song is:
Get the PDF Here: BassExperiment
Bass eXperiment by XS Project:
Apple Music
Spotify
Have fun with this song and enjoy the ride.
Ride Hard, Ride Well and Ride Often……Joey
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by Christine Hawthorne | Aug 26, 2017 | Instructor Training, KEEPING IT FUN, Music
This new tune from Thirty Seconds to Mars is their first single in four years and it was definitely worth the wait. The lyrics and beautiful choruses combined will beg your riders to climb straight to the top. This song is quite versatile and I can see using it several different ways:
A seated or standing climb at 70 rpm.
A seated climb bringing it out of the saddle on the chorus.
Rolling hills, adding gear and pushing through on the chorus.
Seated sprints on the chorus.
However you decide to use it, I'm sure you and your riders will love it!
Walk On Water by Thirty Seconds to Mars iTunes link (70 rpm)
