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.
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
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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. https://indoorcycleinstructor.com.s3.amazonaws.com/203_Cycle_Strong.mp3 Originally posted 2012-03-17 09:18:08.
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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
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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
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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
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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 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
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Below you’ll find Week 3 of August’s Keep it Simple and Progress indoor cycling profile. Riders should start seeing, in their wattage numbers, and feeling how their bodies have adapted to the two previous weeks of high intensity intervals. Good Luck! Click here for a great article explaining the different zones. Workout Basics: 5 minute warmup 4 minute benchmark ride to find “Maximum Sustainable Wattage” 1 minute recovery 3 x 1
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Below you’ll find Week 3 of July’s Keep it Simple and Progress indoor cycling profile. Workout Basics: 5 minute warmup 3 x 4 minute intervals with 30 seconds recovery after each 1 minute recovery after the third 4 minute interval 3 x 3 minute intervals with 30 seconds recovery after each 1 minute recovery after the third 3 minute interval 3 x 2 minute intervals with 30 seconds recovery after each 1 minute
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Last week I wrote about how my simplest sets and profiles are most often my most popular. I have also found that if I simply progress profiles from week to week, usually in 3 week blocks, my classes enjoy the familiarity of the workout and see progressive improvement. To add progression to a block of workouts all you need to do is add time to each interval or reduce recovery
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FTP Mix “Where the Streets Have No Name” by U2 “Wake Me Up” by Avicii “Real Gone” by Sheryl Crow “Danny, Dakota and the Wishing Well” by A Silent Film “Can’t Hold Us” by Macklemore & Ryan Lewis “Vertigo” by U2 Last week I wrote about the “Threshold Check” or “Mini-Threshold Test” that I perform at the beginning of every class. This week I want to share how I teach
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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
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