ICG Master Trainer Jim Karanas presents our latest Audio PROfile. Race-Day rides have been part of indoor cycling since it began. However, few instructors use the profile effectively. The Criterium is the most fun and simplest race to simulate in an indoor environment. Also, you don’t have to have raced a crit to cue this workout. It is, in my opinion, the easiest and most fun race-day workout to offer your students. Here is the PROfile .pdf to download and print.
Here's a fascinating video that may give you some perspective on what goes on during the opening laps of a crit 🙂 Watch the amount of power that's required to stay with this very competitive bunch of Pros and the jockeying that occurs… and then consider they will do this for 90 minutes! This video is one of twelve that you can find here.
RACE DAY was another winner of our Ultimate Instructor Class Profile contest from Instructor Mark Peterson!
For the love of the Road Race! The inspiration for this ride was the recent Pro Cycling Challenge in Colorado but the ride is generic in the sense that you could do this ride as a stage of any Cycling Race. The objective of the ride is to educate my students on the sport of Bike Racing, entertain and to provide some of those moments of lung splitting, leg busting intensity that is Road Racing!
Mark is a detail guy and what made his contest submission unique is that he created it using the ClassBuilder iPad/iPhone App from Cycling Fusion.
The graphic at the top displays during the entire class. A marker moves along on the screen, helping everyone understand where they are and more importantly, what's coming next.
This was Mark's second visit to the Podcast. You can listen to ICI Podcast #190 — Virtual Class Ride Prep to learn his tips and trick to effectively using video in your class.
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.
Instructor Dave Santiago presents his Racing with Pros – Extended Criteriums class profile.
Dave teaches at the Wilson, NC YMCA – where it sounds like he's built a nice following of both outdoor and indoor cyclists.
Object and Intensity
The “The Racing with Pros” is a 60 minute profile that provides a challenge to all levels of indoor cyclists.
The profile introduces riders to criterium racing where we ride a 4 minute loop several times.
The course can be ridden in and out of the seat depending on skill level.
To measure the work effort you can use heart rate monitors, Zone Training 1 to 5, or rate of perceived exertion on the scale of 1 to 10. This is up to the instructor who knows their class and what works best for them.
For this profile I’ll explain in terms of RPE and zones.
The complete profile starting with the trial run ranges from RPE 4 to 9 or zones 2 to 5.
The premise for the profile is that the class has entered into a race that is open to all riders. The competition contains 4 skill levels of cyclists with racing intensity to match.
Dave's very active over at pedal-on.com and becasue he worked so hard preparing his profile, I wanted the maximum number of Instructors to hear his presentation.
ICI/PRO members can download the companion PDF and the One Click Spotify song list below.
PROFILE DESCRIPTION
This is a fun profile to allow your class to enjoy a sample of what riders experience during the Tour de France (TDF). There are many aspects of a grand tour like the Tour de France, but we will focus on 4 common efforts:
The Breakaway
The Chase
Attacks on a Climb
The Final Sprint.
OBJECTIVE AND INTENSITY
This profile will not only give your riders a taste of the intensities of racing in an event like the Tour de France, but will help them discover their strengths and limitations. Each of the efforts we are going to experience during this profile represent a type of fitness a cyclist may possess.
Riders will get an opportunity to assess which aspect of this type of cycling/racing they enjoy and have the aptitude for. The target intensities will hover at Zone 3 (70% Perceived Effort), with numerous efforts pushing riders into Zone 4 (80% Perceived Effort) and the opportunity to extend into Zone 5 (90+% Perceived Effort). Since we are only doing a sampling and not a complete stage (day) of
the Tour de France, time to recover will be provided between efforts. I’ve tried to provide the target intensity described in both the percentage of their perceived effort (not maximum heart rate) and training zone. This is just for reference as I know there are many
different ways we can guide our class to the desired effort level. These intensity guidelines will hopefully enable you to translate the level of effort to specific heart rate and power training zones if needed.
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.
