Indoor Cycle Instructor Podcast | ICI/PRO Premium Education

ICI/PRO is the Indoor Cycling Instructor Community's resource for free music, Instructor teaching tips, motivational cues, education, entertainment, class profiles, routines and music playlists.

New Epic Planet Video – The Virtual Race Across America

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Virtual Race Across America Indoor Cycling DVD

Take your class on a Virtual Race Across America

 

The crew at epicplanet.tv have produced a new DVD you can show in your Indoor Cycling classes. The Virtual Race Across America is a 60 minute (there's also a 45 minute option) DVD or Video that was created using footage shot during the 2013 RAAM Race Across America.

Ride the entire length of the U.S. in one training ride with the Virtual Race Across America (RAAM)!
Based on the actual RAAM race route, The Virtual Race Across America gives you a broad sample of this amazing race with 7 selected segments of the course including:
– Start and San Diego Mountains
– The “Glass Elevator” mammoth descent
– The hot, low desert of Southern California
– The climb into Sedona, Arizona
– Monument Valley in Utah
– Wolf Creek Pass, Colorado – the race's highest point!
– The plains of Kansas
– The killer hills of West Virginia
Both DVD and now Download customers will have three versions of the ride to use: A full version, and Just the Ride 60 minute and 45 minute versions.
PLUS BONUS CONTENT! – This purchase includes our 30 minute documentary “EPIC – One Team's Story of the Race Across America,” A $9.95!

Judging from the ride profile shown above, this video appears to be my kind of class – close to 30 minutes of climbing in the red zone!

I've watched the bonus video you get for free – the cyclists in your class will appreciate seeing how much effort goes into participating in the most grueling bike race in North America.

Here's a quick sample of The Virtual Race Across America 

 

 

Originally posted 2014-02-08 09:26:47.

ICI Podcast #198 – Teach Your First Class With Power! PRO Member Playlist and PDF to Print

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Created by: Cameron Chinatti / Stagesâ„¢ Indoor Cycling

Training Type: All levels — beginner friendly

Cycling Specificity: Introduction to metrics

Total Class Length: 45 minutes

Note from John: Cameron’s PROfile is specific to the FreeMotion S11 series of indoor cycles. With a little creativity on your part this profile could be used with any brand of Indoor Cycle that displays power.

Observation Playlist in Spotify and in Deezer

Orientation-Observation-PROfile.pdf

Originally posted 2012-01-29 13:26:24.

ICI/PRO Podcast #141 — YOUR Numbers Audio PROfile with Tom Scotto Pt 2

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keiser m3 power watts numbers

As promised here is Part 2 of Tom Scotto's YOUR Numbers Audio Profile where Tom explains how you can help your students to begin to learn their Heart Rate and Power (watts) numbers.

I would love to know how many of you are teaching on the Keiser M3 or New Schwinn AC Performance Indoor Cycles with power. Please leave a comment about your experiences teaching these class with this new technology.

You can download the PROfile PDF here

 

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.

Podcast: Play in new window | Download

Originally posted 2011-02-27 16:04:46.

ICI/PRO Podcast #206 – It’s not easy staying green Pt 1 Video PROfile from Cameron Chinatti

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Sometimes audio just isn't enough! Cameron-Chinatti Master trainer with Stages Indoor Cycling

Staying on the cutting edge of Indoor Cycling 2.0 is very exciting… and very demanding! The ICI/PRO Team is continually searching for new and innovative ways to educate our ICI/PRO members about the latest developments in fitness and Indoor Cycling.

The introduction of Power to many of our classes brings with it a number of challenges to delivering our training resources in an audio format. But have no fear! Master Instructor Cameron Chinatti has has created a wonderful two part video presentation of her It's not easy staying green class profile. We will be publishing part two next week.

Here is Cameron's Spotify Playlist and Deezer – here song choices are noted in the video.

Download the transcript of this podcast.

 

You can watch part one below and you will also find it in your iTunes feed.

Did you find this helpful? Please let us know.

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Originally posted 2012-03-29 13:14:32.

The Power of 3 – Keep it Simple and Progress – Profile

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I have been receiving an incredible amount of positive feedback about these progressive profiles, so I have decided to provide ICI/Pro members with two profiles per week starting in September.  In order to keep it Simple and keep it Progressive I'm going to provide a profile every Wednesday that focuses on intervals that are @ or Above Threshold (Zones 4,5 and 6) and on Saturday or Sunday I'll post a profile that focuses on intervals that are @ or Below Threshold (Zones 2,3 and 4).   Heart Rate, Power and RPE zone descriptions are available below.

Through my years an endurance coach and indoor cycling instructor I have seen my athletes and class participants make great gains by following  a progressive program for 3 weeks then using the 4th week for recovery or a “free” or non-technical workout.  In order to stick to this plan I'll be providing 3 weeks of @ or Above Threshold workouts followed by a “Free-For-All” workout.  I'll also be providing 3 weeks @ or Below Threshold workouts followed by a FTP (Functional Threshold Power) or FTHR (Functional Threshold Heart Rate)  workout.  I believe the testing profile is VERY important to show riders the gains they are making as well as finding new and REAL numbers to work with for the next month.

Most, but not all, weeks I'll also be providing a 65 minute mixed music set that can be used with these profiles.

Let me know how it goes.

Power Based Training Zones (Coggan Power Zones)

Click here for a great article explaining the different zones.

Below you'll find Week 1 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 5 minute warmup
  • 5 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 1 minute recovery
  • 3  minute interval
  • 1 minute recovery
  • 2 minute interval
  • 1 minute recovery
  • 1 minute interval
  • 1 minute recovery
  • Tabata Interval 8×20 seconds with 10 seconds recovery after each
  • 3  minute recovery
  • Repeat the above 3,2,1 minute intervals 2 more times
  • 5 minute cool down

5 minute “Maximum Sustainable Wattage” Test

  • Settle in to a 5 minute interval at 80-110 rpm.
  • This interval should be ridden at a maximum sustainable intensity.
    • if riders know their threshold they can spend this 5 minutes riding at it.
  • At the end of the interval take note of average wattage or HR or be aware of the RPE.

3 minute interval goals and specifics:

  • Ride for 3 minutes Seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes Seated at 80-110 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 1 minute recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 1 minute recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a seated position at 80-110 rpm.  Rest in a standing position
    • 3 minute recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes standing at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes standing at 60-80 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 1 minute recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute standing at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 1 minute recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a standing position at 60-80 rpm.  Rest in a standing position
    • 3 minute recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes Seated at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes Seated at 60-80 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 1 minute recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 1 minute recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a seated position at 60-80 rpm.  Rest in a standing position

Cool Down

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

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Originally posted 2015-09-02 05:00:00.

ICI/PRO Podcast # 256 – Flat Sandwich on the Beach ride with Julz Arney

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Schwinn_Cycling_Lead_Master_Trainer_Julz_Arney

Julz Arney, Schwinn® Cycling Lead Master Trainer contributes our latest Audio PROfile!

Flat Sandwich on the Beach

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.

Download Flat Sandwich on the Beach Right Click > Save As

Flat Sandwich on the Beach PRO/Playlist in Spotify

Flat Sandwich on the Beach PRO/Playlist in Deezer

One of the tracks shown in the Spotify playlist won't play until you download it to your computer. Right Click > Save As the link and then open it.

Lupe Fiasco vs. Phoenix — The Show Goes On (MT Mashup)  

Listen to Julz present her class profile below or subscribe to our free Podcast in iTunes and never miss an episode.

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Originally posted 2013-03-16 08:23:20.

ICI/PRO Podcast #153 – Climbing Strength Intervals Audio PROfile

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Master Instructor Tom Scotto delivers our latest Audio PROfile Climbing Strength Intervals.
PROFILE OVERVIEW
This profile is called Climbing Strength Intervals. It is a simple profile that focuses on four 3- minute climbing intervals designed to test and develop muscular strength. Riders can track their heart rate and/or power during the class to gauge their individual climbing efforts. The beauty of this class is that it takes a simple look at one concept of heart rate and power training and reduces the risk of overwhelming people. This profile can be introduced without any previous training on heart rate or power. It is a simple way to explore and learn.

Here is the PROfile you can print.

 

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.

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Originally posted 2011-05-13 12:12:46.

ICI/PRO Podcast #203 Cycle Strong Audio PROfile

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Big legs from indoor cycling

Results not typical

Cycling Fusion Master Instructor Tom Scotto is back! Tom conducts a Cycle Strong Instructor workshop and here is an abbreviated version for you to enjoy and learn from.

As this is an actual workshop I asked Tom to provide a PDF of Cycle Strong that includes the Power Point slides that you can reference while you listen.

Podcast: Play in new window | Download

Originally posted 2012-03-17 09:18:08.

The Power of 3 – Keep it Simple and Progress – Profile Week 2 At or Above Threshold

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Below you'll find Week 2 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 4 minute 30 second warmup
  • 15 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 2 minute recovery
  • 3 x 2 minute interval w/1 minute recovery after each
  • 10 minte interval at higher wattage than the 15 minute benchmark
  • 3 x 45 second interval w/10 seconds recovery after each
  • 5 minute interval increasing intensity throughout
  • 8 minute cooldown

Workout Goal:

  • “Can you increase your average wattage for each of the long intervals and for each of the short intervals?”

4 minute 30 second warm up

  • Slowly and steadily elevate the HR or Wattage to above threshold
    • No recovery, roll right into the next interval

15 minute “Maximum Sustainable Wattage” Test

  • Settle into a sustainable intensity, HR or Wattage
  • Ride for 15 minutes and let the songs dictate the terrain
    • 2 minute recovery

2 minute interval goals and specifics:

  • Ride for 2 minutes seated at a constant RPM between 80-110 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  • Ride for 2 minutes standing at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  • Ride for 2 minutes seated at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 2 minute recovery or reset

10 minute @ Threshold Ride

  • Settle into a sustainable intensity, HR or Wattage
  • Ride for 10 minutes and let the songs dictate the terrain
  • Try to finish with a higher average wattage than the 15 minute interval
    • 2 minute recovery

45 second interval goals and specifics:

  • Ride for 45 second standing with a RPM above 60
  • Remember average wattage
    • 10 second recovery or reset

45 second interval goals and specifics:

  • Ride for 45 second standing with a RPM above 60
  • Complete the interval with a higher average wattage than the previous interval
    • 10 second recovery or reset

45 second interval goals and specifics:

  • Ride for 45 second standing with a RPM above 60
  • Complete the interval with a higher average wattage than the previous interval
    •  30 second recovery or reset

5 minute  interval goals and specifics:

  • Increase intensity every minute until end of song
  • Cool Down

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

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The Power of 3 – Keep it Simple and Progress – Profile Week 1 At or Above Threshold

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Below you'll find Week 1 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 4 minute 30 second warmup
  • 15 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 2 minute recovery
  • 3 x 3 minute interval w/1 minute 30 secondrecovery after each
  • 3 x 2 minute interval w/1 minute recovery after each
  • 3 x 45 second interval w/10 seconds recovery after each
  • 5 minute interval increasing intensity throughout
  • 8 minute cooldown

Workout Goal:

  • “Can you increase your average wattage for EVERY interval until the last song?”

4 minute 30 second warm up

  • Slowly and steadily elevate the HR or Wattage to above threshold
    • 1 minute recovery

15 minute “Maximum Sustainable Wattage” Test

  • Settle into a sustainable intensity, HR or Wattage
  • The songs change every 3 minutes
    • Change riding position or RPM with song changes
    • Remember Average wattage at the end of the 15 minute interval
    • 2 minute recovery

3 minute interval goals and specifics:

  • Ride for 3 minutes seated at a constant RPM between 80-110 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute 30 second recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes standing at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute 30 second recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes seated at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute 30 second recovery or reset

2 minute interval goals and specifics:

  • Ride for 2 minutes seated at a constant RPM between 80-110 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  • Ride for 2 minutes standing at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute recovery or reset

2 minute interval goals and specifics:

  • Ride for 2 minutes seated at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 1 minute recovery or reset

45 second interval goals and specifics:

  • Ride for 45 second seated at a constant RPM between 80-110 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 10 second recovery or reset

45 second interval goals and specifics:

  • Ride for 45 second standing at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    • 10 second recovery or reset

45 second interval goals and specifics:

  • Ride for 45 second seated at a constant RPM between 60-80 rpm.
  • Complete the interval with a higher average wattage than the previous interval
    •  30 second recovery or reset

5 minute  interval goals and specifics:

  • Increase intensity every minute until end of song
  • Cool Down

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

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The Power of 3 – Keep it Simple and Progress – Profile Sept 2015 Week 2 Above Threshold

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9acc5eaf4c52aa27ad8b516ec31f1901

 

Below you'll find Week 2 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Enjoy!

 

Detailed Profile to Print

The_Power_of_3_Sept_2

 

Workout Basics:

  • 5 minute warmup
  • 5 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 45 second recovery
  • 3  minute interval
  • 45 second recovery
  • 2 minute interval
  • 45 second recovery
  • 1 minute interval
  • 45 second recovery
  • 1 minute interval
  • 45 second recovery
  • Tabata Interval 8×20 seconds with 10 seconds recovery after each
  • 3  minute recovery
  • Repeat the above 3,2,1,1 minute intervals 2 more times
  • 5 minute cool down

5 minute “Maximum Sustainable Wattage” Test

  • Settle in to a 5 minute interval at 80-110 rpm.
  • This interval should be ridden at a maximum sustainable intensity.
    • if riders know their threshold they can spend this 5 minutes riding at it.
  • At the end of the interval take note of average wattage or HR or be aware of the RPE.

3 minute interval goals and specifics:

  • Ride for 3 minutes Seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 45 second recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes Seated at 80-110 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 45 second recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 45 second recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 45 second recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a seated position at 80-110 rpm.  Rest in a standing position
    • 3 minute recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes standing at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 45 second recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes standing at 60-80 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 45 second recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute standing at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 45 second recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 45 second recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a standing position at 60-80 rpm.  Rest in a standing position
    • 3 minute recovery or reset

3 minute interval goals and specifics:

  • Ride for 3 minutes Seated at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
    • 45 second recovery or reset

2 minute interval goals and specifics:

  •  Ride for 2 minutes Seated at 60-80 rpm.
  •  Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
    • 45 second recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 60-80 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 45 second recovery or reset

1 minute  interval goals and specifics:

  • Ride for 1 minute seated at 80-110 rpm.
  • Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
    • 45 second recovery or reset

Tabata goals and specifics:

  • 8 x 20 seconds “ON” w/ 10 second rest
  • Ride the 20 second intervals in a seated position at 60-80 rpm.  Rest in a standing position

Cool Down

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

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