tag:blogger.com,1999:blog-59603182725875804722024-03-13T12:10:51.295-07:00cycle-inCYCLE- IN has been created especially for all fitness, health and sport enthusiasts & professionals who want to optimise their performance & reach ambitions.
WARNING CONTAINS...... PROFESSIONALLY DESIGNED PROGRESSIVE HIGH PERFORMANCE EXERCISE PROGRAMS TAILORED FOR CYCLING INDOORS. ((SUITABLE FOR ALL FITNESS LEVELS)). PPCA FREE MUSIC AND TRACKLISTS UTILISED WHICH WILL BLOW YOUR BRAINS OUT & GET YOU FIT FAST!
TAKE YOUR TRAINING & INSTRUCTING TO AN ATHLETIC HIGH!Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-5960318272587580472.post-30625925375707635022013-07-22T15:13:00.003-07:002013-07-22T15:13:59.082-07:00PRESS RELEASE FOR CYCLE-IN REVOLUTIONARY INDOOR CYCLING PROGRAM!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="letter-spacing: 0px;"><b><span style="font-family: Arial, Helvetica, sans-serif;">Professionally Designed Workouts Now Possible at Home with the Official Launch of Cycle-In, a Video Based Indoor Cycling Application. </span></b></span></div>
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<span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Fitness enthusiasts around the world can finally stop worrying about missing their favorite exercise classes, courtesy of Cycle-In. This state- of- the-art video based application offers them a series of simulated cycling classes programmed by a group of sports scientists<b>. </b></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="letter-spacing: 0.0px;">Sydney, NSW 21</span><span style="letter-spacing: 0px;"><sup>st</sup></span><span style="letter-spacing: 0.0px;"> July 2013</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="letter-spacing: 0.0px;">A brand new video based indoor cycling app named Cycle-In has just hit the App Store. Cycle-in is an extraordinary application that offers the perfect simulation of the environment in cycling exercise classes via video footage. These video footages are available in the form of 45 minute long cycling classes that have been created in collaboration with renowned fitness professionals and sports scientists. This app promises to be a useful tool for the fitness freaks who don’t have time, but still want to have access to professionally designed and choreographed fitness programs. Cycle-in is now available for download in iTunes for a nominal price of $5.49 AUD. To know more about Cycle-in or download the app, please visit <a href="http://itunes.com/apps/cyclein"><span style="color: #0433ff; letter-spacing: 0px;">http://itunes.com/apps/cyclein</span></a></span><span style="color: #011a9a; letter-spacing: 0.0px;">. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="letter-spacing: 0.0px;">Cycling has always been one of the most popular exercises, and a number of cycling apps are now available in iTunes for the modern day fitness fanatics. However, Cycle-in stands apart from them because of its user friendly features. Firstly, unlike most other similar apps, Cycle-in users are not required to keep pressing stop and go. As a result, users can maximize the intensity of their workout without any interruption. Another useful feature is that it allows users to choose their desired video workout program. Cycle-in is completely result oriented with features like results tracker and written descriptions for each ride</span><span style="color: #323333; letter-spacing: 0.0px;"><b>. </b></span><span style="letter-spacing: 0.0px;"> Graphical illustrations are also displayed for each session. </span></span></div>
<span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Cycle-In users can certainly expect the best cycling fitness results because it has been created by a team of experts led by Elizabeth Makowski, a fitness industry veteran with 14 years of experience in this field. Elizabeth is passionate about making fitness a part of every individual’s life. “We have dedicated ourselves to providing the ultimate cycling video fitness solution which unlocks the limitations of individuals facing fierce time constraints and possible restricted group exercise class access’’, she says. Explaining the utility of her new app, Elizabeth also mentioned, “People can now have access to an entire range of professionally designed exciting cycling workouts on their indoor bike anywhere in the world at absolutely anytime to suit their convenience and still achieve great quality results allowing them to achieve their health and fitness goals”. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="letter-spacing: 0px;">About Cycle-In: Cycle-in a unique indoor video cycling application owned and invented by Elizabeth Makowski (M.sc Sports & Exercise Science, B.Sc.</span><span style="letter-spacing: 0px;"> </span><span style="letter-spacing: 0px;">Sports Therapy). Elizabeth has been a part of the fitness industry for 14 years, and successful in sports all her life. Makowski believes that a fitter world is a happier place. She is devoted to making fitness accessible part of everyone’s lives, every day. This innovative health, fitness and sport product is a refection of Elizabeth’s results focused mindset. The cycle-in application has been meticulously designed by sports scientists whilst instructed and choreographed by</span><span style="letter-spacing: 0px;"> </span><span style="letter-spacing: 0px;">a professional group of fitness instructors.</span><span style="letter-spacing: 0.0px;"></span></span></div>
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<span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Contact: </span></span><br />
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<span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Elizabeth Makowski</span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Email: <a href="mailto:cycleinapp@gmail.com">cycleinapp@gmail.com</a></span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Website: <a href="http://www.cycleinapp.com/">www.cycleinapp.com</a></span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">iTunes: http://itunes.com/apps/cyclein</span></span><br />
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Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-55376253577645780672013-05-21T23:36:00.000-07:002013-05-21T23:36:06.026-07:00CYCLE IN GENERAL TRAINING VIDEO 2<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">RIDE DESCRIPTION, TERRAIN GRAPHICAL ILLUSTRATIONS & TRACKLIST</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">PPCA FREE TRACK-LIST</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. 8:04 Changes. Chris Lake feat. Laura. Warm up Easy Gradual Ascent.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. 4:38 Without You. Workout Remix Factory. Down Hill & Flats</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. 7:37 Elvis Was a DJ. Phunk Investigation. Hilly Terrain</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. 6:02 La. Marc Et Claude. Flat</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. 5:00 Eat God See Acid. TJR. Steep Climb</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. 6:47. Could You Be Loved- Nail & Needle</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7. 6:32. Hit The Road Jack. Ray Charles. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. 4:34 On A Ragga Tip. SL2</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>MOVE YOUR FITNESS, MOVE YOUR ROAD, ACHIEVE NEW GOALS</b></span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Your all-round cycle fitness is put to the test during General Training 2. The all-rounders in your team excel in all areas of cycling fitness endurance, strength, speed & power. <i>This riders i</i>s your mission, DO YOUR UPMOST to get your strengths stronger and irradiate your weaker areas by placing sheer determination through these particular tracks. Are you ready to accomplish? </span><span style="font-family: Arial, Helvetica, sans-serif;">The general overview is illustrated as above, and within this graph you will see that once you climb you will be on racing on the downhills and flats. It is this terrain which is repeated three times, get ready to pull out ALL your punches!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">With an RPE level of 40-70%, we begin the ride with a long steady ascent, feeling the friction on the road and big sweeping action of the foot, to include all the big musculature of the legs into the game. Power of the downhill? Yes! This actually happens so we don't go<b><i> 'without you'</i></b> . During Track 2 we perform in each track to the best of our ability, and we must use gears to keep us smooth and firmly attached to our road as we demonstrate our ability on both downhill and flat terrains. We hit a grueling climb during Track 3, your hips and heart should be feeling the pressure, drive the through the crank to attain top power through each of the three phases. A top effort of pace is the demand </span><span style="font-family: Arial, Helvetica, sans-serif;">during <b>La</b> flat in Track 4. Who-ever dares, wins, if you dare to be different then go the whole hog and give 100% as we attack through the finish line of this track. Ascent 3,<b> <i>Eat God See Acid </i></b>you will love the strength challenge, put your mind and your body into pressure, this is steep, this is deep,! THIS IS THE STEEPEST ASCENT YOU CAN IMAGINE!! Presented in Track 6, is fast furious flat, focussing on maintenance of pace through three working phases, will you give your best speed? The <i>will to win</i>, makes the difference between you and your competition during <b>'you could be loved'</b>, all positive thoughts here will pull you through the pace-line in the final 60 seconds allowing you to take the lead out and head into a strong position for attacking the competition team on ascent 4. If you work hard you can shelter behind your nemesis riders before creating powerful hill attacks. During <b><i>hitting the road jack</i></b> you are aiming for a breathless state 100% RPE, because you can't take no more slow stuff, sky rocket to the summit everyone, charging through a 8 second dash put your name on this Track! Pure power is being punched through the pedals on our grand finale track- thank goodness you have arrived. This is what it is definitely ALL ABOUT the decider between where you are now in your fitness and where you want to be. <b><i>On a Ragga Tip</i></b> is all about maximising your watts for a HUGE result, Use big gears big pace and big push through, 4 short sharp sprints with recovery to smash our goals and get us fit QUICK! See you at the finish !</span><br />
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Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-85039930592392375032013-05-20T22:53:00.000-07:002013-05-20T22:53:24.262-07:00CYCLE IN GENERAL TRAINING VIDEO 1<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>CYCLE IN GENERAL TRAINING VIDEO 1 </b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><i>PPCA FREE TRACK-LIST</i></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1 6:49 My Way BK DUKE & Tom Leeland. Warm up Easy Gradual Ascent.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. 5:40. Yeah, Yeah, Yeah, Spencer & Hill. Steady Hill Climb</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. 4:47 California Dreaming, Royal DJ's. Power Climb Intervals</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. 3:32 Don't Stop Til You Get Enough-Eliiess. Gradual ascent, sprinting</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. 4:06 I Got 5 On It-Luniz- Short Steep Hill</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. 6:08 Lost in Love-Legend B-Fast long Flat (speed endurance)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7. 5:14 Wonderful Life. Gorgeous X & Julia Falke, Power Climb</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. 6:51 Like the Wind-Tom Parr Mixed Terrain</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br />We kick off your first General Training<b> </b>ride as one peloton<b>, </b><i style="font-weight: bold;">'finding our way'</i> through a flat terrain and gradually building up a small gradient; simulating as such by using bigger gears towards the end of the track. We effectively utilise the RPE scale, gauging our bodies reaction the exercise demand from our pace, gears and push, this happens right away during our ride. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">During Track 2, we're on a mission to feel uncomfortable, riding at an average of 70% on our RPE scale as we leverage up our first working hill, we're drafting together as a peloton were so gonna rock this out CREW! <b>'Yeah, Yeah, Yeah'.</b> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">We might be riding through cold conditions during <b>California Dreaming</b>, but we experience an intense burn inside. We have a pyramid of <i>power attacks</i> during a climb to test our ability to push well & truly through the lactic zone (80%+ RPE) whilst learning how to recover effectively when we have the opportunity to do so during the back side of each hill. This means we get a HUGE HITT of adrenaline which we all know <i>and love leaving us with the training effect of our desire</i>. Before you know it, the cadence on the pace-line becomes quicker, '<b>you don't stop till you get enough'.</b> As you sprint your way up a gradual ascent, your focus is to remain on the beat during these short bursts of power to be able to keep up keep up! During Track 5, we hit the steepest most arduous part of our terrain, so take advantage of this opportunity & stimulate a strength response by driving through your biggest gears during<b> 'i've got five on it'. </b>Your legs will be working harder than your heart, maintain momentum to keep the power!</span><br />
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<i style="font-family: Arial, Helvetica, sans-serif;">You have to stay in to win </i><span style="font-family: Arial, Helvetica, sans-serif;">on our speed endurance challenge during Track 6, with lengthy intervals involving high pace on the flat. Blend your legs into the rhythm and use light gears to hold on to your road so you can go the distance in the time, save some, and then pick your moment to shine through for your slingshot finish ;-)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The final two tracks in our first general training session involves pushing our current fitness whilst trying to find a new result and experience better fitness, so <i style="font-weight: bold;">get ready to truly unleash and drive hard at your top end! </i>To achieve fitness during 'Wonderful Life' get ready to smash your heart and your legs through a gruelling power climb, working at your top end will leaving you gasping for air as we drive over 3 humps and then learn how to block our competitors so we hold the pace, we keep pushing through the pain to WIN the game!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">During our mixed terrain finish we have to </span><b style="font-family: Arial, Helvetica, sans-serif;">ride like the wind</b><span style="font-family: Arial, Helvetica, sans-serif;">, RIDERS .....STAY STRONG IN YOUR MIND,</span><i style="font-family: Arial, Helvetica, sans-serif;"> </i><b style="font-family: Arial, Helvetica, sans-serif;"><i>THIS IS THE</i> </b><span style="font-family: Arial, Helvetica, sans-serif;">definition of your cycling fitness as it will truly test all elements including strength, speed, endurance & power. Pressure under fatigue how will you perform now? Don't underestimate the power of your determination. So you grit your teeth drive your weaknesses </span><i style="font-family: Arial, Helvetica, sans-serif;"><b>take the lead out</b></i><span style="font-family: Arial, Helvetica, sans-serif;"> and push further through your strengths, grab the result that you came for- this is your epic finish!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A cool down section is compulsory in all great workouts, so take some time for your body to relax and join coach to recover so you can come back and work even more successfully next time!</span><br />
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Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-17427822924360159022013-05-18T14:46:00.000-07:002013-05-18T14:46:04.113-07:00CYCLE IN ENDURANCE TRAINING VIDEO 2<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>CYCLE-IN </b></span><br />
<span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>ENDURANCE TRAINING VIDEO 2 </b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">RIDE DESCRIPTION, TERRAIN GRAPHICAL ILLUSTRATIONS & TRACKLIST</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">PPCA FREE TRACK-LIST</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">1. 5:08 Moves Like Jagger- Audio Jack.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. 5:57 Let The Sunshine 2012- Milk & Sugar. Steady Ascent</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. 2:51 I Love Rock & Roll- Studio All Stars. Steepest Ascent</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. 7:32 I Need A Doctor- Dark By Design & Steve Hill. Power Hill Attacks</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. 8:13 The Awakening. Rank 1. Mixture of Terrains</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. 0:53 Police Radio Intro- Entrance to the Velodrome</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7. 5:20 Five On It- JFB. Acceleration.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. 6:47 Shooting Star- Bang! Long Powerful Attacks on Flat</span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">TERRAIN DESCRIPTION</span></strong></div>
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<span style="font-family: Arial;">So the ultimate challenge of strength speed, power & acceleration has arrived. These elements of your fitness during this protocol are to be challenged under<u><strong> endurance conditions</strong></u>. <strong><em>That is; we must hold on even when the going gets tough</em></strong>. Its team coach's job to get you to the right place at the right time, whilst, it is your job to keep yourself in the game! The longer you can hold on the intensity (especially during the final stages) the more you will build your physical and mental stamina.</span><br />
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<span style="font-family: Arial;">Post warm-up there is a 3 and half track climbing challenge. These climbs all require something different from you as they have incredibly different terrains and feels. For example; the first part of the ascent <em><strong>(let the sunshine in)</strong></em> focusses on smooth transitions and strength as we apply body weight out of the saddle and then work on the raw muscle power as we hit the saddle whilst improving our riding efficiency .This will feel tough, especially as we hit the end of the track. Remember it is your job crew to hold on tight at this point.</span><br />
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<span style="font-family: Arial;">From here on in, the hill becomes a very mean mountain AKA a Hors catégorie! It's what I love...<strong>'I love rock and roll'</strong> We use the slow and heavy beat to tackle this acute gradient and we driving through our biggest gears. At at the end are giving our absolute 100% push to the crank, are we struggling to maintain the beat?...well congratulations then, you're in exactly the right place.</span><br />
<span style="font-family: Arial;">When we hit the first <em>category 4 climb</em> we truly hit the cardio training factor; do we<em><strong> need a doctor?</strong></em> We may well do, as we bulldoze through 3 successive ramps with massive momentum, driving force through the pedal and use huge gears...<em><strong>big watts equals better performance! </strong></em></span><span style="font-family: Arial;">Once we have achieved our breathlessness gasping point, we learn to control the breathing so we just utilise oxygen for energy again before we once again ascend and blitz our body into total chaos. <em>All you have to think here is 'embrace the burn...the burn is good!'....</em>Don't drop the gears too far, we are still <strong>'awakening'</strong> ourselves to strength, endurance & power during our final component of our ascent challenge.</span><br />
<span style="font-family: Arial;">We work up the gears to stimulate a steepening climb until we hit an all time high. Reminding oneself of how to achieve results is to push over and beyond oneself giving 101% and above will send us over the edge of the mountain. Pushing out of the slip stream in short sharp bursts will put you in to a more favourable position in this race. This is an absoute must so we can create a stimulus to which our body will respond.<em> Finally the downhill phase is here, focus on active recovery and then uptaking the gears to simulate the flat without of course losing any momentum!</em></span><br />
<span style="font-family: Arial;">We hit the training ride, using <strong>'i got five on it'</strong> to drive & accelerate through big gears allowing us to produce stronger starts in the veledrome, your lungs and legs will feel the burn - hold on to this feeling as this is your results!</span><br />
<span style="font-family: Arial;">The final competition is here, we make use the skills developed during our previous training ride. This final component of your training protocol requires massive determination comprising of repeated extended power intervals, during <strong>'shooting star'</strong> you have to hold on to your biggest power through 4 maximum during the intervals. The rider who can hold on to the biggest wattage for the longest period of time through each time trial</span><span style="font-family: Arial;"> interval, is the rider that wins the competition! So drive hard before you drive home & shoot for the moon at the same time :-)</span><br />
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<span style="font-family: Arial;"> 1. </span><span style="font-family: Arial, Helvetica, sans-serif;">. <strong>WARM UP. EASY BUMPY ROAD</strong> Moves Like Jagger (Dizzy Bootleg Mix) by Audio Jack.Genre = House, <strong><span style="color: red;">RPE 40/50%/60%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. <strong>CATEGORY 1</strong> <strong>CLIMB</strong> Let the Sunshine 2012 (Tocadisco Remix) by Milk & Sugar Genre = House.<strong><span style="color: red;">RPE 70%-80%</span></strong> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. <strong>Hors catégorie (</strong><strong>HARD CLIMB)</strong> I love Rock n Roll (Tribute to Joan Jet & The Blackhearts) by Studio All-Stars. Genre = Pop. <strong><span style="color: red;">RPE 80%-90%-100% ((Strength))</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. <strong>CATEGORY 4 CLIMB </strong> I Need a Doctor by Dark by Design & Steve Hill. Genre = Hard Dance. <strong><span style="color: red;">RPE 90%-100%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. <strong>CLIMB CATEGORY 3, DOWNHILL & FLAT</strong> Awakening By Rank 1. Genre = Trance. <strong><span style="color: red;">RPE 80%-90%-100%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. <strong>INTRO TO THE VELODROME</strong> Police Radio Intro (Time Bandits Mix) by Alexander Metzger. Genre = DJ Tools. <strong><span style="color: red;">RPE 40%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7. <strong>TRAINING RIDE (ACCELERATION UNDER SPEED/ ENDURANCE CONDITIONS)</strong> Five on it by JFB Genre = Drum & Base. <span style="color: red;"><strong>RPE 80-90%</strong></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. <strong>COMPETITION TRACK (ACCELERATION & MAINTAINENCE OF POWER ON THE FLAT</strong>) Shooting Star by Bang! Genre = Happy Hardcore. <span style="color: red;"><strong>RPE 100%-40%</strong></span></span><br />
<span style="font-family: Arial;">9. <strong>ACTIVE RECOVERY</strong> The Sun is Shining (Dub Version) by Bob Marley. <span style="color: red;"><strong>RPE 40-30%</strong></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10. <strong>STRETCH</strong> </span><span style="font-family: Arial, Helvetica, sans-serif;">When Soldiers Cry (Intro) by Minor Rain.</span> <span style="color: red; font-family: Arial, Helvetica, sans-serif;"><strong>RPE 20%</strong></span><br />
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Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-49915726009371439782013-05-17T23:32:00.000-07:002013-06-05T15:55:40.885-07:00CYCLE IN ENDURANCE TRAINING VIDEO 1<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">CYCLE-IN </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">ENDURANCE TRAINING VIDEO 1</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">RIDE DESCRIPTION, TERRAIN GRAPHICAL ILLUSTRATIONS & TRACK-LIST</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">PPCA FREE TRACK-LIST</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. 7:38 Running- Ned Shepard, Fredde Le Grand, Mitch Crown.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. 10:21. Give Me Luv- Alcatraz. Enduring Climb</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. 4:21. On The Run- Shy FX. Flat Enduring Attacks</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. 9:13. Adiagio For Strings- Technikal & Steve Hill</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. 7:08. Rapture- Nadia Ali. Easy- moderate Flat</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. 7:18 Sweet Dreams. DJ Nick Corline</span><br />
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<b><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">TRAINING AT ALTITUDE, NEEDS REAL WORK ATTITUDE!</span></b><br />
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<b><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">Check out the tracklist:</span></b><br />
<b><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">http://soundcloud.com/bodywizeaustralia/sets/indoor-cycle-race-stage-4</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>This stage of our race is <i>the penultimate test </i>of our endurance, or as I like to call it 'staying power.' It is of extreme importance that we maintain our current strong position as a peloton within this race. The sacrifice the riders face in order to accomplish this, will take mental and physical strengths to a whole new level. The main tactic to keep in mind during race stage 4 is this; Endurance is the ability to persist; even with ever increasing pressure & fatigue. This must evolve from each and everyone of us within our crew, dropping out <em>is not an option</em>, but the efforts required to compete for a place on the podium <i>is an option</i></b>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">During our cruisy warm up we remind ourselves of our goals and ambitions of this race stage. Whilst we are <strong><span style="font-size: large;">'Running' </span></strong>and gradually increasing our intensity, we remind one another that to gain new fitness & improve perfromance is not going to be an easy ride. Then....<b>BANG!!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">That's it! The start gun fires, we have to begin a-blazing the heart and legs as during this track as we have a hill start and lengthy mountainous finish. I'm talking about a mountain which is an ultimate test of our leg strength and persistance to an absolute extreeme level SOMEWHERE YOU HAVE NEVER BEEN BEFORE!This is your chance of being in the race for the polker dot jersey.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><span style="font-size: large;">'Give me Luv'</span></strong> is a 10 minute and 41 second relentless stint of working up and holding the highest loads we can handle. Team coach is looking for 100 percent effort on the big gears, aimng for an RPM of 65. Once our cadence drops, this is when our team will be in trouble, so we ride like warriors, shoulder to shoulder like a swarm of bees, aiming for the 1st of our 3 summits during this race. We have to grit our teeth, give our body the tough 'love' it needs to change to a new level of fitness and an even better position for our race. Our RPE builds from 8 for the first 4 minutes then for our next 6 minute stint we do not drop our effort below 100%- anything less we will slip down the hill and be out of our race position. Do not make this possibility...fianlly we reach the peak! Congratulate one another once we hit the summit, it's a whole new level which we reached together,a gruelling level of strength that we could only have ever dreamed of, has just been reached. As we reach altitude, we must suck up all the oxygen we can, remain in the the game and keep pressing ahead.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">We are <strong><span style="font-size: large;">'On The Run'</span></strong> during track 3 over a few small bumps in the road. Accelerating on top; attacking out of the saddle until we arrive at the top of each bump, then maintaining this cadence once we hit the deck as we swiftily descend down the backside of the bump; before we rise again. This track is split into 2x two minute </span><span style="font-family: Arial, Helvetica, sans-serif;">halves. Feeling an uncomfortable RPE of level 7-8 throughout the track, it certainly is not an opportunity for sitting back and letting things wash over us. Moreover; we must use the opportunity to practice attacking, as we drive out of the saddle for short sharp bursts. The main objective for us is to maintain cadence over a moderate load, whilst controling through our centre of gravity so that we ride with efficiency, allowing us to save some energy for later down the track.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Track 4 AKA <strong><span style="font-size: large;">'Adagio for strings'</span></strong> arrives which means we are testing all areas of our fitness during our mixed terrain where the working phases are between 2.5 to 3 minutes in duration. <b>Its time to turn yourself in to an awesome all-rounder</b>. Although adiago means the beat is 60 RPM's, we are riding way beyond this speed at many points during this track. Beginning with an intermediate climb, our second summit completes with another extreme ascent, this time dig in deeper you won't regret a thing! <i>It's a short sharp stint of strength<b></b></i>. Beyond our strength peak lies a flat. We bust out speed & sprints for an enduring 2.5 mins before descending for the final 3 minutes! Strength, power, sprinting, speed and endurance are all being put to the test riders, and due to this factor if we let circumstances control us, this part of the race may begin to bend your mind. It's up to you to leave absolutley no room for doubt in your mind that you can get through this, <em>we must be there to abolish our competitors.</em> As great allrounders it is our chance to get ahead.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">The reward of working hard, is of course experienced during the next track, <strong>'Rapture'.</strong> A sweet, easy flat terrain. Some great, well earned recovery where we can move comfortably into the slip stream, easing out to a better position during 2 occasions but over all, our mission is to be able to conserve our energy sources for our grand finale.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Before we know it, the easy terrain disappears. When we look onwards and upwards up all we can see is our <em>final </em>mountainous terrain. <b>'Sweet Dreams' </b>of.... POWER, POWER and more POWER! Have you got what it takes to stay up with the hill climbers and allrounders? Ladies and gents its the fight for the yellow jersey. We split into 3 mini groups to make us a force not to be recond with. 3 stages which comprise of blocking and attacking to bridge the gaps, will drive your legs and heart into total oblivion. This is going to get <i>messy</i> so hold on tight and push like mad, looking for control from RPE of 7 working to 9.5. Persistant <em>attitude at altitude</em> is what we need to get to the top first. If you had the attidude YOU WILL own that for sure!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">1. <b><span style="color: red;">WARM UP</span></b>.<i>RPE 3/4/5</i> <strong>Running</strong>. Sultan, Ned Shepard, Freddie Le Grand & Mitchell Crown. Genre = Progressive House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. <strong><span style="color: red;">MOUNTAIN START</span></strong>. <i>RPE 7/8/9/10 </i><strong>Give me Luv</strong>. Alcatraz. Genre = House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. <span style="color: red;"><strong>BUMPY ROAD</strong></span>. <i>RPE 7&8.5</i>. <strong>On the Run. Feat David Boomah</strong>. Shy FX. Genre = Drum & Bass</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. <span style="color: red;"><strong>MIXED TERRAIN</strong></span>. <i>RPE 8-9.5</i> <strong>Adagio for Strings</strong>. Technical, Steve Hill. Genre = Hard Dance</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. <span style="color: red;"><strong>EASY FLAT</strong></span>. <i>RPE 6&7</i>. <strong>Rapture. Avicii new generation extended mix</strong>. Nadia Ali. Genre = Progressive House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. <strong><span style="color: red;">POWER CLIMB.</span></strong> <strong>Sweet Dreams</strong>. <i>RPE 7,8&9</i>. Nick Club Remix. Dj Nick Corline. Genre = Progressive House</span><br />
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Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-75256895938057495642012-10-04T22:44:00.001-07:002012-10-04T22:44:57.497-07:00CYCLING FITNESS TESTS<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">If you don't know where your fitness is now, how do you know where you want to go? </span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">This series of tests has been specifically taken from a sports science exercise lab scenario and brought into the indoor cycle class using music to guide us and inspire us to explore our aerobic & anaerobic capacities. During these tests you must be <em>true</em> to yourself and push to your ABSOLUTE limit in order to achieve a <em>true</em> picture of our current fitness If we are able to successfully measure our fitness levels, we can use our newly aquainted calculations to create specific goals as to where we would like to go in terms of our cycle-in fitness.</span></div>
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<span style="font-family: Arial;"><strong><u>TESTING PROTOCOL 1: 35 WATT INCREMENTAL TEST</u></strong></span></div>
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<span style="font-family: Arial;">The testing begins post warm up and is comprised of a 35 watt increment test. Each increment occurs over a 2 minute period. Each participant will push to their absolute maximum level and try to maintain their peak for as long as possible. You must apply force over the crank evenly so you produce the correct amount of watts- consistency is the key!</span></div>
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<span style="font-family: Arial;">Of course the first few stages will feel really easy, but please don't let this fool you. Don't make the mistake of going over and beyond the designated Watts too early otherwise you will cave in too early and tests will appear invalid. Also to make this really really accurate you are remain in the saddle at all times (thus reducing interference/influence of body mass upon the test result data)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Once you really cannot hold the watts any longer (your absolute top effort) remember to record the watts you reached and the level you achieved as well as the time you were able to maintain your peak power output. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">At this point your test scenario will have terminated HOWEVER remember we are in a group fitness class so have a short break and then attempt to return to your peak wattage. It is highly likely that everyone will possess different fitness levels therefore if you are able to join back in the game it will help the fitter participants to push their boundaries further. It is really important to do this as it will motivate all the class to achieve even higher power peaks as a group.</span> </div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This chart will help you to measure your current power peak and help you to set a target to use after a designated training period.</span></div>
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<strong><u><span style="font-family: Arial, Helvetica, sans-serif;">Playlist for 35w/2min Power incremental test</span></u></strong><br />
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<span style="font-family: Arial;">1. Warm up. Ill house you-Jungle Brothers.</span><br />
<span style="font-family: Arial;">2. <span style="color: red;"><strong>Test Protocol start</strong></span>: Sunglasses at night Tiga Zyntherius</span><br />
<span style="font-family: Arial;">3. Southern Sun. Masif DJ's. Steve Hill Vs Technical</span><br />
<span style="font-family: Arial;">4. Up to No Good. Carl Nicholson</span><br />
<span style="font-family: Arial;">5. Get into Da Groove. Junk Stylez</span><br />
<span style="font-family: Arial;">6. Fire. Ant Reynolds</span><br />
<span style="font-family: Arial;">7. Attack Dog. Technical.</span><br />
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<strong><u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">TESTING PROTOCOL 2: SIMPLIFIED WINGATE TEST</span></u></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">After a small recovery from the above testing scenario,we now perform a battery of tests which show our capacity to work anaerobically.2x30 second shots at producing your biggest power output, I like to simulate a really steep ramp during my teaching during this protocol, so that as a participant you can make more sense of the high demands of the test. When the gun fires, there's no room for thinking, we have to EXPLODE to produce impressive power!</span><br />
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<span style="font-family: Arial;">Love it or hate it, the Wingate test is the ultimate test for our anaerobic capacity! Working anaerobically means that cells in our body have to produce energy immediately and as a result the body cannot utilise O2 as a fuel for the delivery of this energy to suffice the demands of work placed on the muscles we are solely dependant on our immediate energy sources such as ATP -PC within these tests (I don't want to bore you with the details but it means you will be absolutely gasping for air at the <em>end of the 30s and you just cannot sustain your absolute energy power output</em>). </span><br />
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<span style="font-family: Arial;">The test scenario measures our peak power output within 30 seconds as well as the drop off in power. So record your <strong><em>peak/absolute power</em></strong> and then try to beat this next time. Also you would measure your drop off in power. This means that during the 30s test you would measure the highest power peak that you can hold for at least 5s and measure this against the lowest power sustained over the 30s period. Once these numbers are obtained you would simply take the highest power output away from the lowest power output as follows</span><br />
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<span style="font-family: Arial;"><em>Highest Power Output (sustained for 5s) - lowest power output (sustained for 5s) = Anaerobic Fatigue</em></span><br />
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<em><span style="font-family: Arial;">When you have calculated your score, the whole aim upon the repeat of the test would be to reduce the gap between the highest power and the lowest power thus reducing the value obtained. This</span></em><em><span style="font-family: Arial;"> means that in real life you should be able to hold higher power for longer periods which makes you be able to perform better whilst in training and competition.</span></em><br />
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<span style="font-family: Arial;">Your anaerobic capacity is measured by taking the power output at each 5 second interval and adding these together. So the bigger this number is the better. If you want to get really scientific you would express this value as kilogram-Joules (1 kg-m = 9.804 J. All that is important, is to produce the biggest number and get an even bigger score when you perform the test after a 6-week period. Typically you would perform the test after the 6 week training protocol which I have designed as it is progressive in nature so you would almost certainly perform better once you repeat the tests.</span><br />
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<em><span style="font-family: Arial;">1. <span style="color: red;"><strong>Preparation ride</strong></span>- Rock the Rhythmn Tom Drummond</span></em><br />
<span style="font-family: Arial;"><em>2. <strong>Wingate test 1:</strong> </em><strong>CANDIDATES TO REMAIN IN THE SADDLE AT ALL TIMES DURING TEST</strong><em> Time 2 Burn by Andy Whitby & Klubfiller</em></span><br />
<span style="font-family: Arial;"><em>3. <strong>Wingate test 2:</strong></em> <strong>CANDIDATES TO REMAIN IN THE SADDLE AT ALL TIMES DURING TEST. </strong>Give <em>Me Everything (Handz up Remix) Changi</em></span><br />
<em><span style="font-family: Arial;">4. <strong><span style="color: red;">Recover</span></strong> Broken Mirror Fleur Cutline</span></em><br />
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<span style="font-family: Arial;"><strong><em>Enjoy knowing where you are right now, looking into the future with your newly acquired goals as well as smashing your own objectives!</em></strong></span><br />
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Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-20039199221475968082012-10-02T18:26:00.002-07:002012-10-02T18:36:44.613-07:00TAKING YOUR ENDURANCE TO A HIGH!<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">Bringing Sydney BACK! With an endurance training protocol & PPCA free playlist. These tracks used are some of the of best that were taught during the latter stages of Canberra group fitness classes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Feel free to comment on your thoughts once you have completed the protocol a couple of times. What did you think gave the greatest training benefits ? </span><span style="font-family: Arial, Helvetica, sans-serif;">Personally I thought the three and a half successive hill climbing was rather chaotic but in a great way.</span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">TERRAIN DESCRIPTION</span></strong></div>
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<span style="font-family: Arial;">So the ultimate challenge of strength speed, power & acceleration has arrived. These elements of your fitness during this protocol are to be challenged under<u><strong> endurance conditions</strong></u>. <strong><em>That is; we must hold on even when the going gets tough</em></strong>. Its team coach's job to get you to the right place at the right time, whilst, it is your job to keep yourself in the game! The longer you can hold on the intensity (especially during the final stages) the more you will build your physical and mental stamina. </span><br />
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<span style="font-family: Arial;">Post warm-up there is a 3 and half track climbing challenge. These climbs all require something different from you as they have incredibly different terrains and feels. For example; the first part of the ascent <em><strong>(let the sunshine in)</strong></em> focusses on smooth transitions and strength as we apply body weight out of the saddle and then work on the raw muscle power as we hit the saddle whilst improving our riding efficiency .This will feel tough, especially as we hit the end of the track. Remember it is your job crew to hold on tight at this point. </span><br />
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<span style="font-family: Arial;">From here on in, the hill becomes a very mean mountain AKA a Hors catégorie! It's what I love...<strong>'I love rock and roll'</strong> We use the slow and heavy beat to tackle this acute gradient and we driving through our biggest gears. At at the end are giving our absolute 100% push to the crank, are we struggling to maintain the beat?...well congratulations then, you're in exactly the right place. </span><br />
<span style="font-family: Arial;">When we hit the first <em>category 4 climb</em> we truly hit the cardio training factor; do we<em><strong> need a doctor?</strong></em> We may well do, as we bulldoze through 3 successive ramps with massive momentum, driving force through the pedal and use huge gears...<em><strong>big watts equals better performance! </strong></em></span><span style="font-family: Arial;">Once we have achieved our breathlessness gasping point, we learn to control the breathing so we just utilise oxygen for energy again before we once again ascend and blitz our body into total chaos. <em>All you have to think here is 'embrace the burn...the burn is good!'....</em>Don't drop the gears too far, we are still <strong>'awakening'</strong> ourselves to strength, endurance & power during our final component of our ascent challenge.</span><br />
<span style="font-family: Arial;">We work up the gears to stimulate a steepening climb until we hit an all time high. Reminding oneself of how to achieve results is to push over and beyond oneself giving 101% and above will send us over the edge of the mountain. Pushing out of the slip steam in short sharp bursts will put you in to a more favourable position in this race. This is an absoute must so we can create a stimulus to which our body will respond.<em> Finally the downhill phase is here, focus on active recovery and then uptaking the gears to simulate the flat without of course losing any momentum! </em></span><br />
<span style="font-family: Arial;">We hit the training ride, using <strong>'i got five on it'</strong> to drive & accelerate through big gears allowing us to produce stronger starts in the veledrome, your lungs and legs will feel the burn - hold on to this feeling as this is your results!</span><br />
<span style="font-family: Arial;">The final competition is here, we make use the skills developed during our previous training ride. This final component of your training protocol requires massive determination comprising of repeated extended power intervals, during <strong>'shooting star'</strong> you have to hold on to your biggest power through 4 maximum during the intervals. The rider who can hold on to the biggest wattage for the longest period of time through each time trial</span><span style="font-family: Arial;"> interval, is the rider that wins the competition! So drive hard before you drive home & shoot for the moon at the same time :-)</span><br />
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<span style="font-family: Arial;"> 1. </span><span style="font-family: Arial, Helvetica, sans-serif;">. <strong>WARM UP. EASY BUMPY ROAD</strong> Moves Like Jagger (Dizzy Bootleg Mix) by Audio Jack.Genre = House, <strong><span style="color: red;">RPE 40/50%/60%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. <strong>CATEGORY 1</strong> <strong>CLIMB</strong> Let the Sunshine 2012 (Tocadisco Remix) by Milk & Sugar Genre = House.<strong><span style="color: red;">RPE 70%-80%</span></strong> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. <strong>Hors catégorie (</strong><strong>HARD CLIMB)</strong> I love Rock n Roll (Tribute to Joan Jet & The Blackhearts) by Studio All-Stars. Genre = Pop. <strong><span style="color: red;">RPE 80%-90%-100% ((Strength))</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. <strong>CATEGORY 4 CLIMB </strong> I Need a Doctor by Dark by Design & Steve Hill. Genre = Hard Dance. <strong><span style="color: red;">RPE 90%-100%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. <strong>CLIMB CATEGORY 3, DOWNHILL & FLAT</strong> Awakening By Rank 1. Genre = Trance. <strong><span style="color: red;">RPE 80%-90%-100%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. <strong>INTRO TO THE VELODROME</strong> Police Radio Intro (Time Bandits Mix) by Alexander Metzger. Genre = DJ Tools. <strong><span style="color: red;">RPE 40%</span></strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7. <strong>TRAINING RIDE (ACCELERATION UNDER SPEED/ ENDURANCE CONDITIONS)</strong> Five on it by JFB Genre = Drum & Base. <span style="color: red;"><strong>RPE 80-90%</strong></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. <strong>COMPETITION TRACK (ACCELERATION & MAINTAINENCE OF POWER ON THE FLAT</strong>) Shooting Star by Bang! Genre = Happy Hardcore. <span style="color: red;"><strong>RPE 100%-40%</strong></span></span><br />
<span style="font-family: Arial;">9. <strong>ACTIVE RECOVERY</strong> The Sun is Shining (Dub Version) by Bob Marley. <span style="color: red;"><strong>RPE 40-30%</strong></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10. <strong>STRETCH</strong> </span><span style="font-family: Arial, Helvetica, sans-serif;">When Soldiers Cry (Intro) by Minor Rain.</span> <span style="color: red; font-family: Arial, Helvetica, sans-serif;"><strong>RPE 20%</strong></span></div>
Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-24544847943363070592012-09-30T20:34:00.004-07:002012-09-30T20:34:57.257-07:00UTILISATION OF THE RPE SCALE<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><em>t is highly important to ascertain where you are in terms of exercise intensity in your cycle classes so that you know what levels you can push your body & mind to and beyond, ultimately this will lead to better quality & faster results.</em></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">One of the biggest indicators of exercise intensity especially within INDOOR CYCLE classes & of course cycling outside is the usage of RPE scales. RPE is very commonly used by professional athletes, and sports & exercise scientists during lab based tests (such as VO2 max wingate tests etc to accurately determine exercise intensity.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> RPE is, your rating of perceived exertion rated from 10-100%. This is the <strong><em>physiological effects</em></strong> of the efforts you are making during your session; For example, feeling like you are totally gasping for air at the end of a 15 second effort, like you are no longer able to maintain the exercise intensity, could certainly be an indicator that you are working at your <em>100% effort</em>. Whilst if you experiencing a feeling a burn in the legs maybe an indicator that you are working at a <em>80-90% effort. It is highly important to ascertain where you are in terms of exercise intensity so you know what levels you can push to and beyond, ultimately this will lead to better quality results.</em></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Remember that <em>everyday is different</em>, but your RPE scale will stay the same, however it is very important to note scientific studies have shown that that your heart rate measurements will fluctuate on a day to day basis (HR is not a stable neither reliable exercise intensity measurement) so therefore you should use RPE scales in accordance with HR to track your exercise intensity rather than HR alone. If you do not have a HR monitor then really there is no need to panic you would just use the RPE scale to track your session on the bike!</span><br />
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<span style="font-family: Arial;">If you would like to read further regarding exercise intensity then please, by all means visit my sister blog site: <a href="http://www.bodywizeaustralia.blogspot.com.au/">www.bodywizeaustralia.blogspot.com.au</a></span><br />
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<span style="font-family: Arial;">Us this in your classes to progress........</span><br />
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Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-33304397178645673952012-09-25T19:13:00.004-07:002012-09-25T19:13:57.210-07:00UPDATE<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">Back in Sydney to give the indoor cyclists progressive cycle fitness exercise programs. It's really great to be back, I only wish I could ship the Canberra crew up here for my classes! Miss you guys! My permanent CYCLE classes are as follows, covering everywhere else and I will try keep you updated on these too. If you are interested in knowing the other classes I will be teaching please feel free to email me <a href="mailto:bodywizeaustralia@gmail.com">bodywizeaustralia@gmail.com</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>MONDAY</strong> 12:20 & 13:00 <em>FitNFast WestField Pitt St</em> (CITY)</span><br />
<span style="font-family: Arial;"><strong>WEDNESDAY</strong> 06:10 & 06:45 <em>FitNFast Westfield Pitt St</em> (CITY)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>THURSDAY</strong> 12:20 & 13:00 <em>FitNFast Westfield Pitt St</em>.(CITY)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>FRIDAY </strong>08:30 <strong><em>Balgowlah Platinum Fitness First</em></strong></span><br />
<span style="font-family: Arial;"><strong>SATURDAY</strong> (29th & 6th September AS A COVER ONLY) 08:30 <em><strong>Balgowlah Platinum Fitness First</strong></em></span><br />
<span style="font-family: Arial;"><strong>SUNDAY</strong> 09:15 <strong><em>Balgowlah Platinum Fitness First</em></strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I have had this particular track in my library for ages, gives me goose pimples everytime I listen to it. Then low and behold I stumble upon a PPCA free version....OH LOOK OUT FRIDAY CREW...ITS COMING AT YOU HARD, STRONG AND FAST TO KNOCK YOUR COTTON SOCKS OFF!!!!</span><br />
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<a href="http://www.youtube.com/watch?v=RfhqwyQaaBQ" target="_blank">http://www.youtube.com/watch?v=RfhqwyQaaBQ</a></div>
Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-65869899331078751412012-08-03T20:02:00.002-07:002012-08-03T22:10:45.982-07:00CRITERIUM<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial;"><em><strong>A STREET CIRCUIT HELD IN TOWN ABYSS</strong></em></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><strong>ARE YOU READY FOR A HUGE TEST OF YOUR <em>STRENGTH, POWER & SPEED</em>?</strong></span> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The short circuit style race course we are riding, comprises of a hill start, where we climb up and around left & right hand bends, winding up around the streets to face an even steeper ascent requiring big power. After reaching the cities heights, we embark on a steep downhill, and then absolutly <strong>fly</strong> to the finish line on a flat road (......named baker street!?). This course requires riders to be strong, powerful and speedy. <em>It is absolutley neccasary for everyone to utilise <strong>RPE scales</strong> within this ride to make it successful and reliable in terms of progression from week 1 to week 2.</em> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As we make our way through each lap, team coach demands that we shave<strong><em> 2 minutes</em></strong> off each lap time. <em>He's a demanding old chap isn't he?</em> This only means that we must scale further up the ladder in exercise intensity & RPE' approaching the final two laps. We <strong>CHALLENGE</strong> our bodies to do this by executing sharper turns on the first ascent; placing extra demands on each side of our body- our muscles will feel like they're scraping the tarmac!!!. We utilise massive gears with accelleration to maximise wattage on the second ascent, then we reduce the work to recovery ratio's (RPE's) on the descents and flats during the final stages to reduce our lap time. <strong><em>After all the less time we take- the more successful we will be...</em></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">On week 1, we are <strong><em>preparing</em></strong> for our competition. It is your job as team leader to take your riders through a training run of this course, the maximum RPE's would be 95%. This is a stage where we are working towards maximum <span style="font-size: large;"><strong>but </strong></span>we <strong><u>do not</u></strong> get breathless. <em>It is ultra important that you take the week to do this, so we pNroperly prepare our peleton physiologically and psychologically for week 2, where the going gets tougher</em>.</span></div>
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<span style="font-family: Arial;">During week 2 it is <strong>GAME ON</strong> as we riders are now in to <strong>COMPETITION</strong>. During the warm up it is time to remind oneself of last weeks work. What was your power outage? Where did you get to on your RPE scale? What were your areas of strengths & weaknesses? The battle begins with a stronger start simulated by a higher gear/RPE than when you started last week. The margins are reduced between your work and recovery phases. This means that you will perfrom at higher levels, competing with last weeks perfromance reaching 100% of your physiological workload...Question is...<strong>DO YOU WANT TO WIN?</strong> Well, my peleton, as you approach the final circuit, you know there will be <em>'no easy way out'</em>. Big efforts here will produce BIG pain and massive WINS. RPE <em>'levels'</em> range from 90% to 100% and not below !!!! On the last flat of the last lap you are chasing GOLD. Feel the <em>'rainbow high in the sky'!</em> and achieve your dreams<em>.</em> Can you be <strong>brave,</strong> compete with pain to <strong>push harder, faster & stronger?</strong> The grimace of pain on your faces shows team coach who gets over the LINE FIRST! Is it YOU?</span></div>
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<span style="font-family: Arial;">WARM UP- Music by Nick Thayer & Ali B. TIME: 3:13</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>LAP 1: </strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>WINDY ASCENT: </strong>Sunshine by Groove Watchers. <strong>TIME = 7:16. <em><span style="color: red;">Week 1 RPE 60%-75%. Week 2 RPE 70%-85%</span></em></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>STEEP ASCENT: </strong>Since you've been gone by Daruso.<strong> TIME = 5:03. <span style="color: red;"><em>Week 1: RPE 70%-85% Week 2: RPE 80% -95%</em></span></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>DOWNHILL-FLAT-FINISH LINE:</strong> Baker Street by The Sax Brothers.<strong> TIME = 5:11. <span style="color: red;"><em>Week 1: RPE 50%-80%. Week 2: RPE 60%-85%</em></span></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>LAP 2</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>WINDY ASCENT:</strong> Freed From Desire by Steve Forest.<strong> TIME = 5:57. <span style="color: red;">Week 1 RPE 75%-85%. Week 2: RPE 80%-90%</span></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>STEEP ACSENT:</strong> Mr Brightside by Jealous Guys.<strong>TIME = 4:18</strong><strong> <span style="color: red;">Week 1 RPE 80%-95%. Week 2 RPE 85%-95%.</span> </strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>DOWNHILL-FLAT-FINISH LINE: </strong>Wii Go Crazy by Gammer & Dougal.<strong>TIME = 5:22</strong><strong> <span style="color: red;"><em>Week 1 RPE 60%-85%. Week 2: RPE 70%-90%</em></span></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>LAP 3<br />WINDY ASCENT:</strong>No Easy Way Out by DJ Fait<strong>. TIME = 5:16. <span style="color: red;"><em>Week 1 RPE 80-95%. Week 2 RPE 85-100%</em></span></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>STEEP ACSENT:</strong> Levels by Defiant DJ's.<strong> TIME = 4:29. <span style="color: red;"><em>Week 1 RPE 80-95%. Week 2 RPE 90-100%</em></span></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>DOWNHILL-FLAT-FINISH LINE:</strong> Rainbow in the Sky by DJ Paul Elstak<strong>. TIME: 3:28. <em><span style="color: red;">Week 1: RPE 70-95%. Week 2 RPE 80%-100%</span></em></strong></span></div>
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</div>Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-54933693134224471852012-07-15T01:42:00.001-07:002012-07-15T01:42:02.190-07:00Follow me!For the latest track list updates and training methods for indoor cycle & high performance training follow me : www.twitter.com/bodywizept & add me as your friend on Facebook: bodywizeaustralia. Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-65658314167966284442012-07-06T18:23:00.000-07:002012-07-06T21:22:39.024-07:00RACE STAGE 4<div dir="ltr" style="text-align: left;" trbidi="on">
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Welcome riders to Race Stage 4 !</span></strong></div>
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<b><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">RACE STAGE 4 - TRAINING AT ALTITUDE, NEEDS REAL WORK ATTITUDE!</span></b><br />
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<b><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">Check out the tracklist:</span></b><br />
<b><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">http://soundcloud.com/bodywizeaustralia/sets/indoor-cycle-race-stage-4</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>This stage of our race is <i>the penultimate test </i>of our endurance, or as I like to call it 'staying power.' It is of extreme importance that we maintain our current strong position as a peloton within this race. The sacrifice the riders face in order to accomplish this, will take mental and physical strengths to a whole new level. The main tactic to keep in mind during race stage 4 is this; Endurance is the ability to persist; even with ever increasing pressure & fatigue. This must evolve from each and everyone of us within our crew, dropping out <em>is not an option</em>, but the efforts required to compete for a place on the podium <i>is an option</i></b>. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">During our cruisy warm up we remind ourselves of our goals and ambitions of this race stage. Whilst we are <strong><span style="font-size: large;">'Running' </span></strong>and gradually increasing our intensity, we remind one another that to gain new fitness & improve perfromance is not going to be an easy ride. Then....<b>BANG!! </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">That's it! The start gun fires, we have to begin a-blazing the heart and legs as during this track as we have a hill start and lengthy mountainous finish. I'm talking about a mountain which is an ultimate test of our leg strength and persistance to an absolute extreeme level SOMEWHERE YOU HAVE NEVER BEEN BEFORE!This is your chance of being in the race for the polker dot jersey.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><span style="font-size: large;">'Give me Luv'</span></strong> is a 10 minute and 41 second relentless stint of working up and holding the highest loads we can handle. Team coach is looking for 100 percent effort on the big gears, aimng for an RPM of 65. Once our cadence drops, this is when our team will be in trouble, so we ride like warriors, shoulder to shoulder like a swarm of bees, aiming for the 1st of our 3 summits during this race. We have to grit our teeth, give our body the tough 'love' it needs to change to a new level of fitness and an even better position for our race. Our RPE builds from 8 for the first 4 minutes then for our next 6 minute stint we do not drop our effort below 100%- anything less we will slip down the hill and be out of our race position. Do not make this possibility...fianlly we reach the peak! Congratulate one another once we hit the summit, it's a whole new level which we reached together,a gruelling level of strength that we could only have ever dreamed of, has just been reached. As we reach altitude, we must suck up all the oxygen we can, remain in the the game and keep pressing ahead. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">We are <strong><span style="font-size: large;">'On The Run'</span></strong> during track 3 over a few small bumps in the road. Accelerating on top; attacking out of the saddle until we arrive at the top of each bump, then maintaining this cadence once we hit the deck as we swiftily descend down the backside of the bump; before we rise again. This track is split into 2x two minute </span><span style="font-family: Arial, Helvetica, sans-serif;">halves. Feeling an uncomfortable RPE of level 7-8 throughout the track, it certainly is not an opportunity for sitting back and letting things wash over us. Moreover; we must use the opportunity to practice attacking, as we drive out of the saddle for short sharp bursts. The main objective for us is to maintain cadence over a moderate load, whilst controling through our centre of gravity so that we ride with efficiency, allowing us to save some energy for later down the track. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Track 4 AKA <strong><span style="font-size: large;">'Adagio for strings'</span></strong> arrives which means we are testing all areas of our fitness during our mixed terrain where the working phases are between 2.5 to 3 minutes in duration. <b>Its time to turn yourself in to an awesome all-rounder</b>. Although adiago means the beat is 60 RPM's, we are riding way beyond this speed at many points during this track. Beginning with an intermediate climb, our second summit completes with another extreme ascent, this time dig in deeper you won't regret a thing! <i>It's a short sharp stint of strength<b></b></i>. Beyond our strength peak lies a flat. We bust out speed & sprints for an enduring 2.5 mins before descending for the final 3 minutes! Strength, power, sprinting, speed and endurance are all being put to the test riders, and due to this factor if we let circumstances control us, this part of the race may begin to bend your mind. It's up to you to leave absolutley no room for doubt in your mind that you can get through this, <em>we must be there to abolish our competitors.</em> As great allrounders it is our chance to get ahead. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">The reward of working hard, is of course experienced during the next track, <strong>'Rapture'.</strong> A sweet, easy flat terrain. Some great, well earned recovery where we can move comfortably into the slip stream, easing out to a better position during 2 occasions but over all, our mission is to be able to conserve our energy sources for our grand finale. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Before we know it, the easy terrain disappears. When we look onwards and upwards up all we can see is our <em>final </em>mountainous terrain. <b>'Sweet Dreams' </b>of.... POWER, POWER and more POWER! Have you got what it takes to stay up with the hill climbers and allrounders? Ladies and gents its the fight for the yellow jersey. We split into 3 mini groups to make us a force not to be recond with. 3 stages which of blocking and attacking to bridge the gaps, will drive your legs and heart into total oblivion. This is going to get <i>messy</i> so hold on tight and push like mad, looking for control from RPE of 7 working to 9.5. Persistant <em>attitude at altitude</em> is what we need to get to the top first. If you had the attidude you owned that for sure!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Just when you think you can't do anymore..... there is more. Dig in and see what yoiu can get! Your Performance is only <b>'getting better' </b>from here; 1x practice run, followed by 2x time trials marking the end of our race. You have 1:45 seconds to sprint to the line and if you don't get there the first time you have another chance to nail it. This track is what we call 'the truth'...you will find out why!!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">All you got to think is <strong>GO! GO! GO!</strong> Are we gasping for air? Of course we are! We know this is where results live<i></i>, SO COMPETE NOW FOR YOUR BEST <em><strong>before</strong></em> you go home!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">1. <b><span style="color: red;">WARM UP</span></b>.<i>RPE 3/4/5</i> <strong>Running</strong>. Sultan, Ned Shepard, Freddie Le Grand & Mitchell Crown. Genre = Progressive House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. <strong><span style="color: red;">MOUNTAIN START</span></strong>. <i>RPE 7/8/9/10 </i><strong>Give me Luv</strong>. Alcatraz. Genre = House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. <span style="color: red;"><strong>BUMPY ROAD</strong></span>. <i>RPE 7&8.5</i>. <strong>On the Run. Feat David Boomah</strong>. Shy FX. Genre = Drum & Bass</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. <span style="color: red;"><strong>MIXED TERRAIN</strong></span>. <i>RPE 8-9.5</i> <strong>Adagio for Strings</strong>. Technical, Steve Hill. Genre = Hard Dance</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. <span style="color: red;"><strong>EASY FLAT</strong></span>. <i>RPE 6&7</i>. <strong>Rapture. Avicii new generation extended mix</strong>. Nadia Ali. Genre = Progressive House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. <strong><span style="color: red;">POWER CLIMB.</span></strong> <strong>Sweet Dreams</strong>. <i>RPE 7,8&9</i>. Nick Club Remix. Dj Nick Corline. Genre = Progressive House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7.<span style="color: red;"><strong> 2 X TIME-TRIAL FINALE</strong></span>. <i>Recovery phases RPE 4 work phase RPE 9&10.</i> <strong>Getting Better</strong>. (Gammer Update). Darren Styles. Genre = Hardcore</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. <strong><span style="color: red;">RECOVERY RIDE</span></strong>. <i>RPE 5/4/3.</i> <strong>The Arrival Feat.Tali & Waahli.</strong> Smokey Joe & The Kid. Genre = Hip-Hop</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9. <span style="color: red;"><strong>STRETCH</strong></span>. <strong>Im your Baby tonight</strong>. Ely Bruna. Genre = Chillout</span></div>Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-71221831554162535722012-01-21T15:56:00.000-08:002012-01-21T15:56:21.367-08:00WHEEL OF STEEL. INDOOR CYCLE RACE STAGE 3<a href="http://soundcloud.com/bodywizeaustralia/sets/wheel-of-steel-indoor-cycle?utm_source=soundcloud&utm_campaign=share&utm_medium=blogger&utm_content=http://soundcloud.com/bodywizeaustralia/sets/wheel-of-steel-indoor-cycle">WHEEL OF STEEL. INDOOR CYCLE RACE STAGE 3</a>- click on the link to access the tracks for racestage3Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-91464411429447663572012-01-04T01:49:00.000-08:002012-01-22T18:10:27.815-08:00HAPPY NEW YEAR-STAGE 3<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>Happy New Year 2012 everyone. May all your aspirations turn into real life results 2012. </strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Presented here is a continuation of our race -Stage 3 is now upon us, be warned it all ends in one BIG leg catastrophe. We battle up together during stage three with one mission in mind- <em><strong>'One Team-One Dream!'. We start and finish together Peleton- pushing each others boundaries and fulfilling all potentials within each of us.</strong></em> <strong><span style="color: red;">Above all it is <em>your own </em>mission to come out of this stage feeling proud of the efforts you have made</span>.</strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> As illustrated above, during the start of stage 3 (post warm up) we endure a mixed terrain, it's not long into the track before we hit an easy ascent with some light gears, and the gradient gradually increases. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">We hit a flat at the bottom of the descent, where as leaders we encourage our riders to drive their legs through the correct gear for the beat, so that we can <em>stay as one team.</em> <strong>'Carte Blanche'</strong> meaning <em>complete freedom to act as one thinks best; </em>we need to use our coaching skills to use the correct gears to challenge each participant to train <em>as they think best</em> to an RPE of 6 or 7 throughout the track. Aligning ourselves with the beat is the purpose over the enduring 7 min track, and our focus of course is riding as a pack, blocking our opponents so we can stream ahead. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A <em>classic hardcore</em> Madonna remix track is used to motivate our riders to <em>power attack</em> during our second ascent. <strong>'Life is a mystery'</strong> is short, sharp and sure as hell burns! We use this track to break away from our opponents. It is now our responsibility as top coaches to ensure riders interval train between RPE levels 8-9 during the sharp ascending attack phases, whilst returning to a recovery of an RPE of 5 or 6 during our steep descents. To ensure everyone is on the right track here, coach some feeling cues. For example; how should the team feel at RPE'S 8&9 in comparison to RPE 5&6?. Congratulate yourselves for achieving breathless and being able to recover as only top athletes can really understand how to do this. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The hard work has been done for the moment riders. We head strongly forth ward into Track 6 a Hardcore Genre, yet nice and easy on the flat. Since our huge efforts created a big gap between us and our opponents during our last efforts, we now focus on light gears, so that we can sustain race pace (riding with the beat) over the whole road we are literally <strong>'High on Life'.</strong> As great coaches we have the opportunity of coaching the correct gears enabling riders to literally stick rubber to road and bottom into saddle. NO CHEATING.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Alas , don't get too comfortable riders, as our opponents begin to bridge the gap. Remember our mission is to approach the hill with one shared goal in mind <em>'we begin and finish together'</em> . Hard Dance track '<strong>Deeper' </strong>sets the scene for the first of our twin peaks. Time to take the opposition by sprinting through moderate to high gears getting ahead of the game challenging ourselves will ramp us into a more favourable position. Adrenaline is pumping and breathing is very uncomfortable at an RPE of 7 & 8. Don't be afraid to work hard as both efforts follow active recovery.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">We got ahead, so now as the gradient markedly increases during <strong>'Pasilda',</strong> the team trains with 8 mins of pure strength and endurance. Climbers- this is your time to shine. There's definitely no time for negative thinking. The clock is ticking, as the steady ascent dictates, we must apply maximum force over the pedal for the duration. We are to <em>persist</em> the maximum force to reach the top of the first of the peaks together, to <em>even</em> begin to think about tackling a winning result. Please take note that the gears we use during this track are nothing but big and riding with awesome technique plus sustained effort will segregate us, from our weaknesses.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As we edge towards our second summit your motivation as Peleton leader is of paramount importance. <em>You are to get the absolute best out of each and every rider in your team or our mission will end in defeat</em>! During <strong>'I have a dream'</strong> is our last chance to break our opponents. <em>No-one said winning was easy</em>. Your legs will feel like they are travelling through hell, but it will be sure as hell worth it! Our opponents are not backing down, and by no means easy to beat. This means that all team members have their turn to group together, attacking and blocking simultaneously through some huge gears. Turning up the heat and burning through the burn, is your ultimate aim at this high altitude, working at an RPE of 9, allowing your <em>teams' dreams</em> to become a reality. Its a sprint finish, and all you got to think is 'yes we can' to accomplish our mission. Dont back down. Arriving at the peak together, beating your opponents means battling with persistence. Wheel to wheel, steel to steal, shoulder to shoulder can you work to your maximal potential driving the opposition to their defeat? You can if you really want it. Well done Peleton- <strong><em><span style="color: red;">mission accomplished.</span></em></strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1.<strong><span style="color: red;">WARM UP</span></strong>. <em>RPE 3-4.</em> <strong>Jam in the Jungle</strong> by Basement freaks- Genre = Breaks</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2.<span style="color: red;"><strong>MIXED TERRAIN</strong></span>. <em>RPE 5-6-7</em> <strong>Carte Blanche</strong>- by Veracoche- Genre = Trance</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. <strong><span style="color: red;">POWER CLIMB INTERVALS</span></strong> <em>RPE 8&9/ 5&6.</em> <strong>Life is a Mystery</strong> by Eraserhead. Genre = Hardcore</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. <strong><span style="color: red;">FLAT</span></strong> . <em>RPE 6</em>.<strong>High on Life</strong> by Force and Styles. Genre = Hardcore</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. <span style="color: red;"><strong>POWER ASCENT. </strong></span><span style="color: black;"><em>RPE 7-8.</em></span> <strong>Deeper</strong> by Rock N Roller. Genre = Hard Dance</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. <strong><span style="color: red;">STEADY ASCENT</span></strong>. <em>RPE 8</em>. <strong>Pasilda</strong> (ATFC Remix) by Afro Medusa. Genre = House</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7. <strong><span style="color: red;">STEEP POWER ASCENT</span></strong>. <em>RPE8&9.</em> <strong>I have a Dream</strong> by Steve Hill. Genre = Hard Dance</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. <span style="color: red;"><strong>COOL DOWN AND MUSCLE RELEASE. </strong></span><span style="color: black;"><em>RPE 8/7/6/5/4/3 </em></span><strong>Beachball </strong>(Andry meets Schalli @ Monkey Island Remix) by Nalin & Kane. Genre = Chill out</span></div>
<style type='text/css'>a.soundcloud-dropbox:hover {color: #1896D1 !important; background-color: transparent !important; background-position: -200px 0 !important;}*html a.soundcloud-dropbox {background-image: none !important; filter: progid:DXImageTransform.Microsoft.AlphaImageLoader(src='(http://a1.sndcdn.com/images/dropbox_square_white.png?8eeea61)', sizingMethod='crop') !important;}/* if you want to have valid HTML, please be so kind and put the style part in the head of your page */</style><a href='http://soundcloud.com/bodywizeaustralia/dropbox' style='display: block; margin: 10px auto; background: transparent url(http://a1.sndcdn.com/images/dropbox_square_white.png?8eeea61) top left no-repeat; color: #888888; font-size: 10px; height: 82px; padding: 39px 15px 5px 10px; width: 105px; text-decoration: none; text-align: center; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 1.3em' class='soundcloud-dropbox'>Send me<br>your sounds</a>Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com1tag:blogger.com,1999:blog-5960318272587580472.post-87692284930393351482011-11-09T02:21:00.000-08:002011-11-10T00:31:27.616-08:00Second stage<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "Trebuchet MS", sans-serif;">The second part of our race involves a steady state warm up with<strong><em> 'leave the world behind'</em></strong> which sets us up nicely for the game ahead. Keep in mind the intensity of the beginning of this race when working through the warm up so you and your participants are fully prepped to make your race today a success.We have a sharp steep 7min attack at the beginning of this stage of the race, which by no means is for the faint hearted. The only option we have is to break away from the pack using our biggest gears over rapid speed. We blast the legs and heart with three working attacks pushing hard so we can spend our recovery intervals blocking opponents overtaking. Once the initial hard work has been completed the road begins to flatten off as we ride to 'Loletta' we feel the surge of speed and take advantage of the flatter ground. By the end of this track we begin to visualise an extreme mountain which will test & take our leg strength to the max, 22 mins of climb over 3 classic anthems to motivate us, requires team spirit & concentration. The whole aim of the game now riders, is to maintain a consistent cadence which coincides with the beat of the music whilst enduring an ever increasing resistance. From hear on in, we need to embrace the brave within, as <em>the only way is up....up...and up.</em> To complete the last stage of the race, riders must complete a final steep climb. Testing true anaerobic power, this part of the race acts as a true separation from the stronger riders and the weaker riders in the pack,<span style="font-size: large;"><strong> the strongest survive, but only the fear resistant win. </strong></span></span><br />
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<em><span style="font-family: Trebuchet MS;">Track 1- WARM UP-Leave the world behind by Axwell, Laidback Luke</span></em><br />
<em><span style="font-family: Trebuchet MS;">Track 2- STEEP CLIMB -Last Forever by , Klubfuiller Stu Hughs</span></em><br />
<em><span style="font-family: Trebuchet MS;">Track 3- MIXED TERRAIN- Loletta Extended mix by- Fuzzy Heads</span></em><br />
<em><span style="font-family: Trebuchet MS;">Track 4- STEADY CLIMB- The Lover That You Are by Pulse</span></em><br />
<em><span style="font-family: Trebuchet MS;">Track 5- STEEP ASCENT- Out of The Blue by System F</span></em><br />
<em><span style="font-family: Trebuchet MS;">Track 6- FINAL HILL ATTACK-Rising Like the Sun by Gisbo</span></em><br />
<em><span style="font-family: Trebuchet MS;">Track 7- COOL DOWN- California Dreaming by Jamiroqui (Re-Mastered)</span></em><br />
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<em><span style="font-family: Trebuchet MS;">At the time of purchase <u>all</u> these tracks were PPCA free. </span></em></div>Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-90726749560015004672011-01-03T22:11:00.000-08:002011-01-03T22:11:00.086-08:00RACE STAGE CLIMB SPRINT & TIME TRIAL FINALE<div align="center" style="text-align: center;"><b style="mso-bidi-font-weight: normal;">RACE STAGE CLIMB</b></div><br />
We start off in this track list as we left off the last ride. We are trying to get into the mindset of controlling our resistance effectively in order to create an increase in base line strength in the legs. Essentially this ride in particular consists of a several long arduous climbs through varying gradients we use different resistances and ask the body for more. We aim to produce force through the pedals to recruit the endurance strength fibres in our legs as well as being generous with our loads which we use- simulating hill climb. Once we reach the crest of the hill we embark on a steep decent down the other side of the mountain- knowing the quicker we can take the legs with the control of surface tension pulling us into our bike enables us to reach our 1:40 flat component. We need to make this quick and snappy because from here on the race to the finish begins - 'those who dare to use the resistances and experience intense burn and breathlessness are those that win the race' as we ascend once again we pull the riders apart one by one from the peloton in front leaving them in pieces by simultaneously blocking and attacking requiring team effort and a massive energy surge. We arrive at the final race stage of a criterion 6 blocks of attack on a time trial. The intensity you travel at is up to you- but the only way to get in front 'MR VAIN' and maintain your number one position is to put it out there until the finish your time trials.<br />
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</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">Awesome way to break into the new year with success. This year will be your year!</div><br />
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1. STAY GOLD- Deep Dish -Radio Mix (FLAT WARM UP)<br />
2. SUPERSTRING-Rank 1 Remix by by Cygnus X (3 ROUND MIXED TERRAIN DEVELOPING TO HILL)<br />
3. WELCOME TO THE JUNGLE - Kevin Dubrow (PEAK CLIMB)<br />
4. RISE - Deep Dish Vs Eddie Armador (STEADY STATE TO PROGRESSIVE HILL CLIMB)<br />
5.LOST IN LOVE - Legend B (DOWN HILL TO FLAT)<br />
6. TIME TO BURN - Awsum AllStars (HILL RACE ATTACK)<br />
7. SYNTHAESTHIA (MIXED TERRAIN- RACE ATTACK)<br />
8. MR VAIN -Culture Beat (CRITERIUM ATTACK)<br />
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I hope you enjoy this! Please keep posted for the latest developments!Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-87825278328923040872011-01-03T22:01:00.000-08:002011-01-03T22:01:15.729-08:00HAPPY NEW YEAR!Happy New Year everyone - I hope you had a great relaxing break over the holidays. Time to get back at it now buiding up those fitness levels again. <br />
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These are the playlists which I used throughout December- They build us up in fitness so we can be sucessful within our performance during late December when we embark on our race stage. Please note that at the time of purchase all these tracks are used from PPCA record labels and mostly purchased from <a href="http://www.beatport.com/">http://www.beatport.com/</a> OR the apple itunes store.<br />
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<u>HILLS & POWER</u><br />
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1. THRILLER -David Jones, Aqua Diva - David Jones Mix- (WARM UP)<br />
2. MR BRIGHTSIDE - Jealous Guys, BIG ROOM edit. (HILL ATTACK REPEAT)<br />
3. RAPTURE- Avicii - New Generation Exetended Mix- (3 FLAT SPRINTS WITH POWER)<br />
4. SITUATION- Ultra Violet- Manyus Club Mix. (POWER ON THE HILL 5 ATTACKS)<br />
5. MISSING YOU- Tom Par (FLAT ENDURANCE & POWER)<br />
6. RISE - Deep Dish Vs Eddie ArmadorMix (STRAIGHT HILL)<br />
7. REBEL YELL- Scooter (4 SHORT HILL SPRINTS)<br />
8. STAY GOLD - Deep Dish (DOWN HILL - COOL DOWN RIDE)<br />
9. CALLING THE SKY- Front (STRETCH)Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-11809644297616233152010-11-24T01:38:00.000-08:002010-11-24T01:38:32.310-08:00GENERAL TRAINING PLAYLISTThis particular set is about riding through varying terrains. I choreographed with the end goal of inspiring my participants to ride with the correct resistances and speeds whilst creating an understanding their RPE levels.<br />
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Please feel free to feedback, its always welcome...or just arrive in the flesh and after we've busted it together we can chat after class.<br />
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All tracks at the time of purchase were PPCA free. All tracks were found on <a href="http://www.beatport.com/">http://www.beatport.com/</a><br />
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1. WARM UP (FLAT TERRAIN)- Sweet Harmony by John Karen (RPE 3-4)<br />
2. HILL (SEATED THEN STANDING)- Sunshine Heaven by Antheo Decks (RPE 5-9)<br />
3. STEEP HILL TERRAIN (HEAVY LOAD DIFF RIDING POSITIONS)- I Got 5 On It- Luniz (RPE 8)<br />
4. MIXED TERRAIN (HILL- DOWN HILL-FLAT)- The silence- Mike Koglin RPE (7-8.5)<br />
5. FLAT TERRAIN (PREPARATION FOR TIMETRIALS) LK- Origonal Mix by XRS DJ Marky (RPE 6-7.5)<br />
6. HILL SPRINTS - Wii Go Crazy By Gammer & Dougal (RPE 9 &10)<br />
7. FLAT TERRAIN (ENDURANCE) Free Your Mind by Darren Styles (RPE 7-8)<br />
8. MIXED TERRAIN (POWER CLIMB & FLAT). The Age of Love by Jam & Spoon (RPE 9-10)<br />
9. COOL DOWN- Seven Cities By Low land (RPE 3-2-1)<br />
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Thanks and have fun!Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-68206518560698604822010-11-09T11:11:00.000-08:002010-11-09T11:11:35.983-08:00Hi EveryoneYou can follow me on facebook & twitter for the latest updates on GX classes<br />
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Twitter = <a href="http://www.twitter.com/bodywizept">www.twitter.com/bodywizept</a><br />
Facebook = <a href="http://www.facebook.com/bodywize.australia">www.facebook.com/bodywize.australia</a><br />
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Talk to you soonLizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-10078521910640987002010-11-05T01:20:00.000-07:002010-11-05T01:20:42.417-07:00POWER & SPRINTHi everyone this is my latest track list for cycle class- which involves power and sprints. Because this work out typically works you at your top end of intensity you will need to mix it up with some light training days so that you do not over-train yourself.<br />
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1. WARM UP- Lets Groove by George Moral. <br />
2. STEADY CLIMB- Enter Sandman (cover version) by Ariel Perazzoli<br />
3. ENDURANCE SPRINTS (PACE TRACK)- Why does my heart feel so bad? by Masif DJ's<br />
4. POWER HILL REPEATS- Sunshine by Groovewatchers<br />
5. TIME TRIAL WITH JUMPS- Rockstar by TC<br />
6. LONG INTERVAL SPRINTS- Shine Steve Hill Vs K series mix- by Neon Lights<br />
7. SHORT INTERVAL SPRINTS - Rainbow High in the Sky origonal mix - DJ Paul Elstak<br />
8. TEAM VICTORY POWER CLIMB- Adiago for Strings 2010 By Technical & Steve Hill<br />
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(DISCLAIMER- I do not endorse that you play downloaded music in your classes. All tracks above were tracks found especially because they were recorded with PPCA free record labels at the time of play this does not mean that they will be PPCA free when you may play these same tracks in your classes- you are fully responsible for checking that your tracks are PPCA free.)Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-23224459098820029172010-10-22T21:14:00.000-07:002010-10-22T21:16:03.566-07:00To be an AWESOME cyclist you need to be an AWESOME allrounderHey everyone...this is my track latest list. Most of my tracks are sourced from BEATPORT. At the time of playing all tracks are used from PPCA free record labels. I do-not advise you to play these tracks in your classes without checking yourself that you have used PPCA free labels. <br />
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This is a mixture of terrains designed to increase your overall fitness levels for cycling. <br />
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1.WARM UP- Moonwalker- Danny Bryd<br />
2. HILL TERRAIN- Do It Do It- Addy Van Der Zwan<br />
3. FLATS - Greece 2000 (Eric De Koning Remix)<br />
4. JUMPS- Guns & Ravers- Jurrassik<br />
5. STEEP HILL- Cry for You- September<br />
6. TIME TRIALS ON FLAT- Im not alone (Tiesto remix)- Calvin Harris<br />
7. MIXED TERRAIN-(hill/flat/hill)- Blow Ya Mind (Dj Icy remix)-Lock n Load<br />
8. HILL- California Dreaming - Royal DJ's<br />
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Feel free to leave your comments and enjoy!Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-34542651667761670202010-10-15T20:32:00.000-07:002010-10-15T20:41:14.448-07:00HILL TRAINING - INDOOR CYCLE<strong>I do not recommend that you play these track in your classes. You must always check the labels yourself and you are fully responsible for the playing of music in your GF classes.</strong><br /><br />Mack- Hill/rocky terrian<br /><br />1. INTRO - Alan Braxe, Fred Falke<br />2. HEEP HOP- Columbo<br />3. BE FAITHFUL- Fat Man Scoop<br />4. DESINATION UNKNOWN- Nari & Gaudino club mix<br />5. SECRETS- Mutiny UK<br />6. SHOOTING STAR- Bang!<br />7. PUSH IT- De Lorean<br />8. CALIFORNIA DREAMING- Royal DJ's<br />8. LISTEN TO YOUR HEART (HARD BOUNCE EDIT) -dht<br />9.TRULY MADLY DEEPLY- Cascada.<br /><br />ENJOY!Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0tag:blogger.com,1999:blog-5960318272587580472.post-79905036527767203732010-10-15T20:20:00.000-07:002010-10-15T20:29:51.691-07:00IntroI've been meaning to do this site for a while. I'm a nut bag indoor cycle instructor. I love the pain and the glory. AND... I know that there are so many instructors out there struggling with the new PPCA free rules in Australia right now.<br /><br />Are you an instructor who feels obliged to find cover music? - often which is poor quality ? with plenty of awesome origonal TRACKS which are also PPCA free tracks out there, why would you go down this path?- There are also members of Fitness First participants of my classes who often ask what I am playing well...hey presto here are a truck load of 'em. Please feel free to browse through my track lists. Keep in mind that all my classes are structured with one goal in mind...eg hill training, all-rounder training , sprints, power etc etc.<br /><br />Feel free to leave your comments and enjoy!Lizzie mhttp://www.blogger.com/profile/12612213760701814718noreply@blogger.com0