Jim Karanas is a Master Instructor and Program Director for Indoor Cycling Group of North America.
Jim describes BIG GEAR TRAINING as; Weight Training on the bicycle. PROFILE DESCRIPTION
This workout is to improve sustainable strength and increase muscle fiber recruitment while working aerobically. The workout consists of pedaling at very low cadence (about 50-55 rpm) in a big gear up a hill for five to 15 minutes at a time in the saddle, focusing on smooth pedaling. The workout should remain aerobic in terms of heart rate. There is controlled and limited recovery between efforts equal to the length of the work period…
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'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.
Come and ride the culmination of 3 days of training in the French alps by knocking down a climbers dream. Four distinct climbs, with the two finishers on the exact road ridden by the Tour de France just 2 days after this DVD was filmed on the Columbiere.
OBJECTIVE AND INTENSITY
The focus and objective of this ride is to still have something left in our legs and body to ride strong on the last climb up the Col de la Columbiere. Consistent with the preceding climb up the Col des Aravis, our goal will be to both manage our ability to ride in Zone 3 (75-80%) and Zone 4 (80-90%) and develop and test our muscular endurance.
Tom's recommendation is to use the music included with the DVD.
Listen to Tom's presentation below or you will find it in your ICI/PRO Member feed in iTunes – You can view a tutorial video about setting up your “Super Secret iTunes Feed” here.
Tom Scotto joins us to explain how to coach Explosive Power efforts (sprints) in your Indoor Cycling class.
Sprinting is one of the most poorly taught and misconstrued movements in indoor cycling. I'm sure you have all seen it – instructors cueing sprints with little to no coaching or form instruction; riders with their legs whirring around like a weed-wacker at 140+rpm with little to no resistance, bodies flailing, faces beet red, and all their joints (neck, back, hips, knees) placed at great risk from the lack of stability and lack of resistance. Yet if you were to measure the power-output that these students could produce in this manner, you (and they) would see that it is a futile attempt with little work actually produced (i.e. very low watts). In other words, if they were on a real bike riding like that, they wouldn't go anywhere – a child on a tricycle would probably pass them by. They would LOSE the sprint.
You want your students to not only win the sprint, but to actually gain explosive power and become a better rider (indoors and out)? Then listen to Tom's audio PROfile again and again. Create one class out of the various sprints he describes (as in his profile), or after teaching your students how to sprint properly, simply take pieces of it and sprinkle it into other profiles. You have that perfect opportunity coming up with the Tour de France next week!
I have no doubt in my mind that there is not an indoor cycling instructor out there who won't learn a LOT from this audio PROfile. Enjoy (and get ready to work HARD)!
Click here to download the complete Explosive Power Audio PROfile pdf.
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.
