PRESS RELEASE FOR CYCLE-IN REVOLUTIONARY INDOOR CYCLING PROGRAM!

Professionally Designed Workouts Now Possible at Home with the Official Launch of Cycle-In, a Video Based Indoor Cycling Application. 

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. 

Sydney, NSW 21^st July 2013

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 http://itunes.com/apps/cyclein. 

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.  Graphical illustrations are also displayed for each session. 

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”. 

About Cycle-In: Cycle-in a unique indoor video cycling application owned and invented by Elizabeth Makowski (M.sc Sports & Exercise Science, B.Sc.  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  a professional group of fitness instructors.

Contact: 

Elizabeth Makowski
Email: cycleinapp@gmail.com
Website: www.cycleinapp.com
iTunes: http://itunes.com/apps/cyclein

CYCLE IN GENERAL TRAINING VIDEO 2

CYCLE- IN GENERAL TRAINING VIDEO 2 

RIDE DESCRIPTION, TERRAIN GRAPHICAL ILLUSTRATIONS & TRACKLIST

 PPCA FREE TRACK-LIST

1. 8:04 Changes. Chris Lake feat. Laura. Warm up Easy Gradual Ascent.
2. 4:38 Without You. Workout Remix Factory. Down Hill & Flats
3. 7:37 Elvis Was a DJ. Phunk Investigation. Hilly Terrain
4. 6:02 La. Marc Et Claude. Flat
5. 5:00 Eat God See Acid. TJR. Steep Climb
6. 6:47. Could You Be Loved- Nail & Needle
7. 6:32. Hit The Road Jack. Ray Charles. 
8. 4:34 On A Ragga Tip. SL2

MOVE YOUR FITNESS, MOVE YOUR ROAD, ACHIEVE NEW GOALS

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. This riders is 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? 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!
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 'without you' . 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 during La 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, Eat God See Acid 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 will to win, makes the difference between you and your competition during 'you could be loved', 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 hitting the road jack 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. On a Ragga Tip 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 !

CYCLE IN GENERAL TRAINING VIDEO 1

CYCLE IN GENERAL TRAINING VIDEO 1 

RIDE DESCRIPTION, TERRAIN GRAPHICAL ILLUSTRATIONS & TRACKLIST

PPCA FREE TRACK-LIST

1 6:49 My Way BK DUKE & Tom Leeland. Warm up Easy Gradual Ascent.
2. 5:40. Yeah, Yeah, Yeah, Spencer & Hill. Steady Hill Climb
3. 4:47 California Dreaming, Royal DJ's. Power Climb Intervals
4. 3:32 Don't Stop Til You Get Enough-Eliiess. Gradual ascent, sprinting
5. 4:06 I Got 5 On It-Luniz- Short Steep Hill
6. 6:08 Lost in Love-Legend B-Fast long Flat (speed endurance)
7. 5:14 Wonderful Life. Gorgeous X & Julia Falke, Power Climb
8. 6:51 Like the Wind-Tom Parr Mixed Terrain


We kick off your first General Training ride as one peloton, 'finding our way' 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. 
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! 'Yeah, Yeah, Yeah'. 

We might be riding through cold conditions during California Dreaming, but we experience an intense burn inside. We have a pyramid of power attacks 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 and love leaving us with the training effect of our desire. Before you know it, the cadence on the pace-line becomes quicker, 'you don't stop till you get enough'. 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 'i've got five on it'. Your legs will be working harder than your heart, maintain momentum to keep the power!

You have to stay in to win 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 ;-)
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 get ready to truly unleash and drive hard at your top end! 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!

During our mixed terrain finish we have to ride like the wind, RIDERS .....STAY STRONG IN YOUR MIND, THIS IS THE 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 take the lead out and push further through your strengths, grab the result that you came for- this is your epic finish!
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!

CYCLE IN ENDURANCE TRAINING VIDEO 2

CYCLE-IN 
ENDURANCE TRAINING VIDEO 2 

RIDE DESCRIPTION, TERRAIN GRAPHICAL ILLUSTRATIONS & TRACKLIST

PPCA FREE TRACK-LIST

1. 5:08 Moves Like Jagger- Audio Jack.
2. 5:57 Let The Sunshine 2012- Milk & Sugar. Steady Ascent
3. 2:51 I Love Rock & Roll- Studio All Stars. Steepest Ascent
4. 7:32 I Need A Doctor- Dark By Design & Steve Hill. Power Hill Attacks
5. 8:13 The Awakening. Rank 1. Mixture of Terrains
6. 0:53 Police Radio Intro- Entrance to the Velodrome
7. 5:20 Five On It- JFB. Acceleration.
8. 6:47 Shooting Star- Bang! Long Powerful Attacks on Flat

TERRAIN DESCRIPTION

So the ultimate challenge of strength speed, power & acceleration has arrived. These elements of your fitness during this protocol are to be challenged under endurance conditions. That is; we must hold on even when the going gets tough. 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.

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 (let the sunshine in) 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.

From here on in,  the hill becomes a very mean mountain AKA a Hors catégorie!  It's what I love...'I love rock and roll' 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.
When we hit the first category 4 climb we truly hit the cardio training factor; do we need a doctor? We may well do, as we bulldoze through 3 successive ramps with massive momentum, driving force through the pedal and use huge gears...big watts equals better performance! 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. All you have to think here is 'embrace the burn...the burn is good!'....Don't drop the gears too far, we are still 'awakening' ourselves to strength, endurance & power during our final component of our ascent challenge.
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. 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!
We hit the training ride, using 'i got five on it' 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!
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 'shooting star' 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 interval,  is the rider that wins the competition! So drive hard before you drive home & shoot for the moon at the same time :-)

  1. . WARM UP. EASY BUMPY ROAD Moves Like Jagger (Dizzy Bootleg Mix) by Audio Jack.Genre = House, RPE 40/50%/60%
2. CATEGORY 1 CLIMB  Let the Sunshine 2012 (Tocadisco Remix) by Milk & Sugar  Genre = House.RPE 70%-80% 
3. Hors catégorie (HARD CLIMB) I love Rock n Roll (Tribute to Joan Jet & The Blackhearts) by Studio All-Stars. Genre = Pop. RPE 80%-90%-100% ((Strength))
4. CATEGORY 4 CLIMB  I Need a Doctor by Dark by Design & Steve Hill. Genre = Hard Dance. RPE 90%-100%
5. CLIMB CATEGORY 3, DOWNHILL & FLAT Awakening By Rank 1. Genre = Trance. RPE 80%-90%-100%
6. INTRO TO THE VELODROME Police Radio Intro (Time Bandits Mix) by Alexander Metzger. Genre = DJ Tools. RPE 40%
7. TRAINING RIDE (ACCELERATION UNDER SPEED/ ENDURANCE CONDITIONS) Five on it by JFB Genre = Drum & Base. RPE 80-90%
8. COMPETITION TRACK (ACCELERATION & MAINTAINENCE OF POWER ON THE FLAT) Shooting Star by Bang! Genre = Happy Hardcore. RPE 100%-40%
9. ACTIVE RECOVERY The Sun is Shining (Dub Version) by Bob Marley. RPE 40-30%
10. STRETCH  When Soldiers Cry (Intro) by Minor Rain. RPE 20%

CYCLE IN ENDURANCE TRAINING VIDEO 1

CYCLE-IN 

ENDURANCE TRAINING VIDEO 1

RIDE DESCRIPTION, TERRAIN GRAPHICAL ILLUSTRATIONS & TRACK-LIST

 PPCA FREE TRACK-LIST

1. 7:38 Running- Ned Shepard, Fredde Le Grand, Mitch Crown.
2. 10:21. Give Me Luv- Alcatraz. Enduring Climb
3. 4:21. On The Run- Shy FX. Flat Enduring Attacks
4. 9:13. Adiagio For Strings- Technikal & Steve Hill
5. 7:08. Rapture- Nadia Ali. Easy- moderate Flat
6. 7:18 Sweet Dreams. DJ Nick Corline

TRAINING AT ALTITUDE, NEEDS REAL WORK ATTITUDE!

Check out the tracklist:
http://soundcloud.com/bodywizeaustralia/sets/indoor-cycle-race-stage-4

This stage of our race is the penultimate test 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 is not an option, but the efforts required to compete for a place on the podium is an option.

During our cruisy warm up we remind ourselves of our goals and ambitions of this race stage. Whilst we are 'Running' 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....BANG!!

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.
'Give me Luv' 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.

We are 'On The Run' 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 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.

Track 4 AKA 'Adagio for strings' 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. Its time to turn yourself in to an awesome all-rounder. 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! It's a short sharp stint of strength. 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, we must be there to abolish our competitors. As great allrounders it is our chance to get ahead.

The reward of working hard, is of course experienced during the next track, 'Rapture'.  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.

Before we know it,  the easy terrain disappears. When we look onwards and upwards up all we can see is our final mountainous terrain. 'Sweet Dreams' 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 messy so hold on tight and push like mad, looking for control from RPE of 7 working to 9.5. Persistant attitude at altitude is what we need to get to the top first. If you had the attidude YOU WILL own that for sure!



1. WARM UP.RPE 3/4/5 Running. Sultan, Ned Shepard, Freddie Le Grand & Mitchell Crown. Genre = Progressive House
2. MOUNTAIN START. RPE 7/8/9/10 Give me Luv. Alcatraz. Genre = House
3. BUMPY ROAD. RPE 7&8.5. On the Run. Feat David Boomah. Shy FX. Genre = Drum & Bass
4. MIXED TERRAIN. RPE 8-9.5 Adagio for Strings. Technical, Steve Hill. Genre = Hard Dance
5. EASY FLAT. RPE 6&7. Rapture. Avicii new generation extended mix. Nadia Ali. Genre = Progressive House
6. POWER CLIMB. Sweet Dreams. RPE 7,8&9. Nick Club Remix. Dj Nick Corline. Genre = Progressive House

CYCLING FITNESS TESTS

If you don't know where your fitness is now, how do you know where you want to go?

 

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 true to yourself and push to your ABSOLUTE limit in order to achieve a true 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.

 

TESTING PROTOCOL 1: 35 WATT INCREMENTAL TEST

 

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!

 

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)

 

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.

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.

 

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.

Playlist for 35w/2min Power incremental test

1. Warm up. Ill house you-Jungle Brothers.
2. Test Protocol start: Sunglasses at night Tiga Zyntherius
3. Southern Sun. Masif DJ's. Steve Hill Vs Technical
4. Up to No Good. Carl Nicholson
5. Get into Da Groove. Junk Stylez
6. Fire. Ant Reynolds
7. Attack Dog. Technical.

TESTING PROTOCOL 2: SIMPLIFIED WINGATE TEST

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!

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 end of the 30s and you just cannot sustain your absolute energy power output).

The test scenario measures our peak power output within 30 seconds as well as the drop off in power. So record your peak/absolute power 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

Highest Power Output (sustained for 5s) - lowest power output (sustained for 5s) = Anaerobic Fatigue

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 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.

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.

1. Preparation ride- Rock the Rhythmn Tom Drummond
2. Wingate test 1: CANDIDATES TO REMAIN IN THE SADDLE AT ALL TIMES DURING TEST Time 2 Burn by Andy Whitby & Klubfiller
3. Wingate test 2: CANDIDATES TO REMAIN IN THE SADDLE AT ALL TIMES DURING TEST. Give Me Everything (Handz up Remix) Changi
4. Recover Broken Mirror Fleur Cutline

Enjoy knowing where you are right now, looking into the future with your newly acquired goals as well as smashing your own objectives!







 

 

 

 

 

 

 u

TAKING YOUR ENDURANCE TO A HIGH!

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.

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 ? Personally I thought the three and a half successive hill climbing was rather chaotic but in a great way.

TERRAIN DESCRIPTION

So the ultimate challenge of strength speed, power & acceleration has arrived. These elements of your fitness during this protocol are to be challenged under endurance conditions. That is; we must hold on even when the going gets tough. 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.

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 (let the sunshine in) 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.

From here on in,  the hill becomes a very mean mountain AKA a Hors catégorie!  It's what I love...'I love rock and roll' 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.
When we hit the first category 4 climb we truly hit the cardio training factor; do we need a doctor? We may well do, as we bulldoze through 3 successive ramps with massive momentum, driving force through the pedal and use huge gears...big watts equals better performance! 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. All you have to think here is 'embrace the burn...the burn is good!'....Don't drop the gears too far, we are still 'awakening' ourselves to strength, endurance & power during our final component of our ascent challenge.
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. 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!
We hit the training ride, using 'i got five on it' 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!
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 'shooting star' 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 interval,  is the rider that wins the competition! So drive hard before you drive home & shoot for the moon at the same time :-)

  1. . WARM UP. EASY BUMPY ROAD Moves Like Jagger (Dizzy Bootleg Mix) by Audio Jack.Genre = House, RPE 40/50%/60%
2. CATEGORY 1 CLIMB  Let the Sunshine 2012 (Tocadisco Remix) by Milk & Sugar  Genre = House.RPE 70%-80% 
3. Hors catégorie (HARD CLIMB) I love Rock n Roll (Tribute to Joan Jet & The Blackhearts) by Studio All-Stars. Genre = Pop. RPE 80%-90%-100% ((Strength))
4. CATEGORY 4 CLIMB  I Need a Doctor by Dark by Design & Steve Hill. Genre = Hard Dance. RPE 90%-100%
5. CLIMB CATEGORY 3, DOWNHILL & FLAT Awakening By Rank 1. Genre = Trance. RPE 80%-90%-100%
6. INTRO TO THE VELODROME Police Radio Intro (Time Bandits Mix) by Alexander Metzger. Genre = DJ Tools. RPE 40%
7. TRAINING RIDE (ACCELERATION UNDER SPEED/ ENDURANCE CONDITIONS) Five on it by JFB Genre = Drum & Base. RPE 80-90%
8. COMPETITION TRACK (ACCELERATION & MAINTAINENCE OF POWER ON THE FLAT) Shooting Star by Bang! Genre = Happy Hardcore. RPE 100%-40%
9. ACTIVE RECOVERY The Sun is Shining (Dub Version) by Bob Marley. RPE 40-30%
10. STRETCH  When Soldiers Cry (Intro) by Minor Rain. RPE 20%