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.
Our latest Audio PROfile comes from Team ICG® Master Trainer Jim Karanas!
PROFILE DESCRIPTION
Timing is one of the most basic essentials of training. I like to think of Timing as “how you interact with what you perceive.” The road is the road. At times, it will come at you in ways that are unpredictable. How you ride your bike depends largely on your sense of timing or how you make the subtle adjustments necessary to maximize your sense of ease. Exhilaration results when you experience effortless power. Effortless power is a result of good timing.
When a novice rides the bike, they are unsure of what gear to use and will at times fight the bike and the road. As their timing develops, their gear selection and shifting improve to where they no longer have to think about it and they begin to sense “flow”. Flow is a feeling of simplicity when you sense no difficulty. The bike rolls over the terrain seamlessly, like a dream.
Developing a sense of timing begins through cadence exercises. Cadence is how fast you pedal. Your RPM. Cadence training makes you more efficient, improves your technique, uses a wider array of muscles and enhances your presence when training. It is a mechanical practice that requires patience and discipline but will eventually help lift you to a level of artistry.
Timing & Cadence Playlist in Spotify and Deezer – please note the substitutions and slight variations in track lengths. You'll need to adjust section times accordingly.
This class educates your students about the effects of cadence and resistance and provides them with an opportunity to hone their form and technique while riding at a variety of leg speeds that are appropriate for beginners. It also provides a nice base building aerobic development, short interval workout that is pertinent for beginners.
Beginners often slow their legs down when changing positions. This class will challenge the beginner to transitioning in and out of the saddle, while maintaining their cadence.
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.
Tom Scotto provides this Audio PROfile for our ICI/PRO Members.
RPMx is designed to help riders adapt to higher legs speeds and promote a higher average cadence. The intensities will range depending on how developed a rider’s pedal technique is and how relaxed they remain throughout the drills. Riders with good pedal technique, who remain relaxed, will be able to maintain the various cadences at a lower perceived effort. Complete RPMx PROfile 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.
