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The Essences of Indoor Cycling by Dennis Mellon

Where the Art, Science and Technology of Indoor Cycling Converge

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Education

USA Pro Challenge – Lookout Mountain (Pillars to Post)

Below is a video of the experience I created for my riders this past week. It takes them up the famous Lookout Mountain in Golden Colorado with the participants of the USA Pro Challange.

USA Pro Challenge – Lookout Mountain (Profile and Video)

To download:

  • Open post by clicking on title
  • Press the play button on video
  • Right click on video
  • Select Download Video on a  Mac or Save Video as in Windows
  • The video will be downloaded to the Downloads folder on a Mac or the folder of your choice on Windows computers.

If you’re an indoor cycling instructor and your facility uses Stages Flight you can find my Dennis Mellon – USA Pro Challenge Lookout Mtn. Profile in the Instructor Cloud.

 

 



 

Equinox – INTRODUCING THE WORLD’S FINEST INDOOR BIKES

INTRODUCING THE WORLD’S FINEST INDOOR BIKES

We’ve partnered with Stages Indoor Cycling to bring the most technologically advanced indoor bike to Equinox, setting your success in motion with the smoothest, smartest and strongest ride of your life.

Simple and fast bike adjustments allow you to refine your ride from posture to pedal stroke. Reliably accurate data puts your performance into perspective. Designed with an unmatched outdoor road feel, your cycling experience is as elevated as your highest goals.

BELT DRIVE

A carbon-fiber belt replaces the bike’s chain for the most efficient and silent transfer of energy, delivering the most natural road feel.

SPRINT SHIFT

Adjust gear resistance to build workload rapidly or gradually, or drop it instantly to recover between power intervals.

HARD DATA

Whether counting calories or logging in-depth stats, the StagesPowerTM meter ensures the most accurate results from the most competitive workouts.

PERSONAL POWER

More than just measuring your power, the EcoSCRNTM stats-crunching computer display feeds off your physical output to give you more detailed input.

COMFORT ZONE

Easier to set up for a harder workout, the Stages SC3 indoor bike for Equinox is engineered for maximum comfort and ergonomic efficiency.

Source: Fitness Regeneration, Active Regeneration – Regeneration at Equinox

This is Red Rocks – Profile 1 (Profile and Video)

Twenty-two years about I moved out west to Denver.  I had never been to Colorado, all I knew is that it was full of fitness fanatics, the Mecca for triathletes, John Denver made it sound like Heaven, and it was the home of an amazing concert venue named Red Rocks.

I’ll never forget the day I first heard about Red Rocks.  I was hanging out with a high school friend, Ken McCown.  Up to that point, I mostly listened to classic rock.  But Ken was more of alternative guy.  He just bought a new album, “Under a Blood Red Sky (Live)”, by this new band U2.  As we listened, Ken predicted that U2 would be the next Led Zepplin, to which I laughed, and he spoke of the venue where this album was recorded, Red Rocks Ampethiature like it was a mystical place where magical things happened.

Well, Ken was right.  U2 became the next Led Zepplin, and magic does happen at Red Rocks, just ask anyone who has ever experienced a show surrounded by the red rock while gazing onto the Great Plaine viewing the curvature of the earth.

Last year I was hired by Stages Cycling to be the Brand Manager for VisomX, an indoor cycling group display system.  Stages recently acquired VismoX and renamed it, Stages Flight.  The goal of an indoor cycling group display system is to create a magical experience for class participants.  Most of these systems show rider metrics on a large TV or are projected onto a screen.  This keeps cyclists accountable and competitive and improves the rider experience, but if that’s it there’s no room for progression.  You only get a board full of numbers.  Other systems display rider metrics and include a video game feel to the experience with avatars and team or full class challenges like racing through a time warp or creating a circle of fire.  Cool, but as any gamer knows the lifespan of a game that doesn’t progress or add levels is about a week as experiences get boring very quickly.

Stages Flight gives the instructor all the features of the above-mentioned systems plus the flexibility to create their own signature experience.  Stages Flight will display rider metrics, has an avatar based race mode, will allow for team and full class competitions, but will also enable the instructor to incorporate their own video and vision into the riding experience. This can be a music video, cycling footage, slideshows, scenery, or anything the instructor feels will enhance the rider experience.  With Stages Flight, instructors are no longer limited by the code written by developers; they are set free to let their imaginations soar and create a riding experience that could only have been dreamed of a year ago.

Below is a video of the experience I created for my riders this past week. It takes them to that magical place in Morrison Colorado, Red Rocks Amphitheatre.

This is Red Rocks version 1 (Profile and Video)

To download:

  • Open post by clicking on title
  • Press the play button on video
  • Right click on video
  • Select Download Video on a  Mac or Save Video as in Windows
  • Video will be downloaded to the Downloads folder on a Mac or the folder of your choice on Windows computers.

This is Red Rocks version 1 (Video Only)

To download:

  • Open post by clicking on title
  • Press the play button on video
  • Right click on video
  • Select Download Video on a  Mac or Save Video as in Windows
  • Video will be downloaded to the Downloads folder on a Mac or the folder of your choice on Windows computers.

If you’re an indoor cycling instructor and your facility uses Stages Flight you can find my Dennis Mellon – This is Red Rocks 1 (w/FTP) Profile in the Instructor Cloud.

 

 

 



 

How to Get Started Training with Power | TrainingPeaks

Everything you need to know to get started training with power—from understanding key metrics to learning how to set and maintain your functional threshold.

Training with a power meter is the absolute best way to get the most out of both your training time and effort. Unlike heart rate-based training, power allows us to measure the muscular demands of the effort instead of just the aerobic. The metrics-based approach to training that power provides is invaluable in helping athletes reach their goals, but what is it that we need to focus on, and how do we decipher all of the available information when one wants to get started training with power?

There are a few key places we can direct our attention to begin to understand the information generated from our power meters, and how to best utilize it to inform the decisions we make regarding training prescription.

What is Threshold?

In order to grasp and apply power metrics to our training we first need to understand the foundation on which everything is built: threshold. Threshold is simply the maximum wattage (power) you can maintain while your body can still remove the lactic acid being produced by your working muscles.

It’s also the point at which your body begins to recruit greater amounts of fast-twitch muscle fiber. Working for longer periods of time above your threshold creates the familiar “burn” in the legs as a result of accumulating lactic acid. Athletes can increase their body’s lactic acid clearing potential by spending significant time training in specific ranges below and right at threshold.

Time in these ranges also trains the body to slow the rate of carbohydrate utilization. Once you understand the concept of threshold we can take it a step further with FTP (Functional Threshold Power). FTP is the linchpin of power-based workouts, and the key to executing them properly.

Setting and Maintaining FTP

By now you’re no doubt at least familiar with FTP, how it impacts your training approach and your overall performance on the bike. However, knowing what produces a strong and accurate FTP, how to establish it, and how maintain it are vital to keeping your training on track.

Setting your FTP, or rather producing efforts that yield the results you want, takes some practice and know how. With tools like TrainingPeaks and WKO4 we can understand and analyze power numbers more accurately and consistently than ever before.

So how do you know what your FTP is? With the tools we have available to us today there are a couple of things you’ll want to do and look at to ensure your FTP is accurate. The first step is to produce threshold level efforts in training. The “field test” is a tried and true method, and usually the first step in setting your FTP. To perform the field test use the following protocol.

WARM UP

  • 20 minutes at endurance pace
  • 3×1 minute high cadence drills at 100 RPM w/ 1minute rest between each
  • 5 minutes at endurance pace

MAIN SET

  • 5 minute all out effort.
  • 10 minutes at endurance pace
  • 20 minute all out effort

COOL DOWN

  • 10-15 minutes easy

Once you’ve performed the FTP test, upload your data and analyze your performance. To calculate your FTP take 95 percent of your 20-minute, all-out effort. This will serve as a good approximation of your lactate threshold, and a strong baseline number for your training. However, while the field test is a strong indicator of FTP and a great place to start, physiological adaptation and performance is more nuanced than a simple 20-minute test.

The Power Duration Curve

WKO4 takes things a step further with the concept of modeled FTP (mFTP), which plots your performances across a curve and generates an mFTP based on historical efforts. Since everyone’s strength isn’t necessarily a 20-minute TT, the PD Curve can be a good way to gain insight into where you’re strongest, and what efforts you may need to focus on to elicit critical adaptations.

If you’re using mFTP and the PD Curve, it’s best to perform all-out efforts of varying durations anywhere from 30 seconds to one hour to get the most out of the “curve.” When establishing any power-based metric, the importance of valid and accurate data can’t be overstated. Power spikes and inaccurate data can drastically skew test results, and can even result in an inaccurate FTP or other power-derived metrics. Whether you’re using the field test, the PD Curve, or a combination of both, you’ll want to perform FTP level efforts four to six times a year so that your FTP is set correctly at key points in the season. It’s tools like this that make training with power so insightful!

06148-how-to-get-started-training-with-power-fig1

Establishing Power Zones

Now that you’ve determined your FTP, and understand what it is you need to do maintain an accurate threshold, you can calculate your training zones. Power-derived training zones are what you’ll use for every workout and ride to decipher how intense the ride was, and whether the planned intent of the ride or workout was achieved. Zones allow you to establish the appropriate intensity to induce the adaptation necessary for aerobic, metabolic, and muscular development. Power zones also further highlight the importance of an accurate and up to date FTP. There are several different zone structures available for athletes to use, but ultimately the more detailed and accurately the zones reflect your physiology the better. Below is one example of a seven zone format that can be used:

Zone 1 Active Recovery (AR) = < 55% of FTP

Zone 2 Endurance = 56%-75% of FTP

Zone 3 Tempo = 76%-90% of FTP

Zone 4 Lactate Threshold = 91%-105% of FTP

Zone 5 VO2max = 106%-120% of FTP

Zone 6 Anaerobic Capacity (AC) = 121%-150% of FTP

Zone 7 Neuromuscular Power (NP) = Maximal Power

If you’re using WKO4 you can also use Dr. Andy Coggan’s Individualized Power Levels that allow for an even more granular approach to workout prescription and ride analysis.

06148-how-to-get-started-training-with-power-fig21

Training with Power

The reason that you purchased a power meter is to enhance your training and improve your fitness. So, how do you go about training with power? The variations of workouts that can be performed are endless, but there are several key areas that you can focus on to elicit the greatest response.

SWEET SPOT

These efforts are performed at 88 percent to 94 percent of your FTP and are a great way to strengthen and build your FTP. Typically they’re performed earlier in the season, or mid-season to rebuild toward priority races. The duration of Sweet Spot intervals can vary depending on the athlete, but the goal should be to extend the duration and number of intervals throughout the season.

THRESHOLD-LEVEL

Threshold workouts are meant to directly improve your FTP and should be completed at 96 percent to 105 percent of your FTP. These should take you to your limit. Much like Sweet Spot intervals, the goal is to increase the length of time you can spend at this level. Typically these FTP-specific efforts build off the time you’ve spent training in your Sweet Spot.

STEADY STATE TEMPO

Tempo workouts are the foundation for most cyclists, especially those looking to increase muscular endurance and/or those training for longer endurance events. Tempo workouts occur between 76 percent and 88 percent of FTP, and should be long sustained efforts lasting anywhere from 30 minutes to two hours.

VO2MAX

These efforts are often the focus for traditional criterium and road racers looking to improve sprint and lead out performance. Lasting from three to eight minutes, they’re very challenging and should be planned for accordingly, as they require proper recovery upon completion of the workout. Depending on the duration of the interval, the intensity may range from 105 percent to 120 percent of FTP. These are valuable when matching race specificity for climbs, sprints, etc.

Analyzing and Tracking Training

Power-based training is only as good as you and/or your coach’s ability to track and analyze it! To get the benefits of training with a power meter you have to analyze your workouts and chart your progress over time. Again, the beauty of training and racing with power is our ability to quantify the effort and assign values to it. Here a some key areas to focus on when it comes to analysis:

  • Analyze your training to measure progress and understand what prescription is necessary to move you toward your goals. How did a particular workout go? How did you feel? Comparing the qualitative with the quantitative is not only good practice, but it’s how you improve and learn more about yourself as an athlete.
  • Review race files to understand if your training has been impactful. The goal of training for the majority of athletes is to prepare for race day. There’s more to race day than just fitness, but understanding your performance is a start.Take the time to perform an in-depth review of races to look for valuable insights that can also help inform your training moving forward.
  • Use the Performance Management Chart (PMC) to track your buildup to priority races. Paying careful attention to training load, ramp rate and fatigue will ensure you’re not overtraining, and will also help you peak for race day.
  • Pay special attention to Chronic Training Load (CTL), Acute Training Load (ATL) and Training Stress Balance (TSB) to take full advantage of training with power. These core metrics allow you to keep your finger on the pulse of your training. They’re invaluable for properly structuring training blocks, and being prepared for priority races.

Key Metrics

Often times the barrier to entry for athletes that are new to training with power can be the learning curve as it relates to power-based metrics. Yes, it’s true that there are a lot of metrics and numbers that an athlete can pay attention to, but here a some of the most important ones:

WATTS PER KILOGRAM (W/KG)

All things equal, the rider with the highest W/Kg will be the fastest. Simply put, it is how much power you produce per kilogram of body weight. The higher the number is, the stronger you’ll be.

NORMALIZED POWER (NP)

Due to the inherently variable nature of cycling, NP is a better representation of how metabolically challenging a workout was. It takes carbohydrate burning power surges into account and thus highlights the overall fatigue of the ride better than average power.

INTENSITY FACTOR (IF)

IF is the ratio of the Normalized Power of a ride to your FTP. Think of IF as a snapshot of how intense (hard) a workout or ride was. You can use this metric to understand if your perceived effort matched the actual intensity, and if you were on target for the workout.

TRAINING STRESS SCORE (TSS)

TSS measures the total workload of a ride. TSS quantifies how much work was done, and thus how much recovery is needed. Training Stress Score is important to track over time because it drives both fitness and fatigue, which in turn tells you how prepared for a race you are.

PEAK POWER

Tracking your peak power numbers for key durations will help you not only see how you’re improving, but also ensure your training is matching the demands of your racing. As a rule of thumb if you’re focused on shorter and more intense races you should see higher peak powers for shorter durations, and more endurance focused athletes should focus on longer durations.

Training with power, no matter the ride or race, is extremely valuable to athletes at all levels. The ability to quantify and track efforts, as well as to make individualized training prescriptions ensures that you’re getting the most out of your training time. There’s a lot that goes into training successfully with a power meter, but in the end if you grasp a few basic concepts you’ll be ready to begin. Make sure your FTP is accurate and take the time to review and analyze both your workouts and races. Successful athletes are always looking to improve, and training with power is the best way to make sure it happens.

Ready to dive deeper into the world of power-based training? Download our free ebook, “How to Start Training with Power” now!   

Source: How to Get Started Training with Power | TrainingPeaks



Stages Flight – The Best Indoor Cycling Experience in the World

 

Stages Indoor Cycling 2017 from Stages Cycling on Vimeo.

This video brings tears to my eyes everytime I watch it!

So many people on the Stages Cycling and VismoX teams have worked so hard and believe so strongly in this product.  Stages Flight and Stages Indoor Cycling bikes provide the best indoor cycling experience in the world.

When I’m old and gray, maybe I should say grayer, and I look back at my life, my boys, Seth and Christian will always be considered my greatest accomplishment.  I believe, Stages Flight will be second on that list.

 

 

 

 

 

 



Stages Dash cycling computer review @BikeRadar

So you bought a power meter; now what do you do with it? Stages Cycling hopes its new Dash computer and corresponding Link software will answer this question on a daily basis for riders who want to improve.

While many cycling computers are increasingly focused on GPS-related elements, such as navigation or Strava Live, the new Stages Dash has a myopic focus on training with power.

Although it has GPS, Stages Dash is not a direct competitor to the top-end Garmin Edge computers; its closest comparison would be SRM’s PC8, the training tool found on many pros’ handlebars.

When tied in with the Stages Link software, the Dash delivers specific workout instructions, with a spartan but customizable presentation.

The Dash is the first head unit computer from Stages Cycling, which launched its left-crank power meter in 2012.

Read More at Stages Dash cycling computer review @BikeRadar



Stages Flight Hardware and Network Setup



Stages Cycling acquires VismoX Group Cycling software platform

Stages Cycling has announced the acquisition of a Norwegian developed group cycling software platform dubbed VismoX, something that the firm

Stages Cycling has announced the acquisition of a Norwegian developed group cycling software platform dubbed VismoX, something that the firm already handled global distribution for.

VismoX is the software at the heart of Stages Flight, the suite of comprehensive indoor cycling experiences and management tools. Stages Flight features web-based club and instructor tools for the creation, scheduling, and management of Stages Flight classes, as well as participant accounts with user histories and community engagement. All of this is powered by in-studio software and hardware featuring precise power measurement and ANT+ capabilities to deliver an engaging, dynamic, and immersive indoor cycling experience.

“At Stages Cycling we’re focused 100% on cycling. Our goal is to help commercial studios create the best cycling experience possible and to help their members be their best – the acquisition of VismoX builds on our ability to do just that,” says Jim Liggett, CEO of Stages Cycling. “We now have the capability to offer our customers an industry-leading ecosystem that is unrivaled.”

“We depend on Stages Cycling to provide innovative products and technology that help us create a unique and exhilarating cycling experience for our members,” says Christian Mason, Managing Director of Virgin Active South East Asia. “The combination of Stages Flight and Stages indoor bikes is a proven winner for us. We’re excited to see what the Stages team comes up with next.”

Stages Cycling also announced record-setting Q1 financial results, posting 163% growth in 2016. Strong sales of Stages SC studio bikes and global deployment of the Stages Flight group cycling platform contributed to the firm’s strong financial performance.

Source: Stages Cycling acquires VismoX Group Cycling software platform



Stages Indoor Cycling Announces Acquisition of VismoX Group Cycling Platform

Stages Indoor Cycling announces the completion of the acquisition of VismoX, a group cycling software platform.

Portland, OR — Stages® Indoor Cycling is pleased to announce the completion of the acquisition of VismoX. VismoX is an advanced group cycling software platform originally developed by Virtual Cycling AS of Norway. Stages is the leader in using power data to inform and inspire athletes’ performances, with a range of indoor bikes and indoor cycling software, as well as power meters, GPS units, and coaching software for outdoor cycling. Stages has been the global distributor for VismoX and the acquisition is effective immediately.

VismoX is the software at the heart of Stages Flight, the unrivaled suite of comprehensive indoor cycling experiences and management tools. Stages Flight features web-based club and instructor tools for the creation, scheduling, and management of Stages Flight classes as well as participant accounts with user histories and community engagement.  All of this is powered by in-studio software and hardware featuring precise power measurement and ANT+ capabilities to deliver the most engaging, dynamic, and immersive indoor cycling experience in the industry.

“At Stages Cycling we’re focused 100% on cycling. Our goal is to help commercial studios create the best cycling experience possible and to help their members be their best – the acquisition of VismoX builds on our ability to do just that,” says Jim Liggett, CEO of Stages Cycling. “We now have the capability to offer our customers an industry-leading ecosystem that is unrivaled.”

“We depend on Stages Cycling to provide innovative products and technology that help us create a unique and exhilarating cycling experience for our members,” says Christian Mason, Managing Director of Virgin Active South East Asia. “The combination of Stages Flight and Stages indoor bikes is a proven winner for us. We’re excited to see what the Stages team comes up with next.”

Stages Cycling also announced record-setting Q1 financial results. Stages Indoor Cycling is the fastest growing indoor fitness equipment company in the world with 163% growth in 2016. Strong sales of Stages SC studio bikes and global deployment of the Stages Flight group cycling platform contributed to their strong financial performance.

–end —

Stages Cycling LLC, with offices in Portland, OR and Boulder CO, launched the Stages Power meter in 2012, immediately making waves in the power measurement category. Stages has expanded into the commercial and home fitness categories with the SC3 commercial indoor cycling bike, with groundbreaking features designed to improve rider experience and increase durability.  In 2016, Stages completed the outdoor power training ecosystem with Stages Dash, a performance GPS head unit, and Stages Link, a cloud-based training service, guiding athletes to their best performances on the road and indoors through easy analytics, education, and custom coaching. More information at stagescycling.com

 

Source: Stages Indoor Cycling Announces Acquisition of VismoX Group Cycling Pl



Review of the Polar H10 Heart Rate Monitor – My recommendation – DON’T BUY IT!!!!!!!!

Polar has been making decent products for years, but until they start including Ant+ technology to their HR chest straps I recommend purchasing a different brand.  Bluetooth technology is great, but it only allows one connection. This single connection can be extremely limited especially in the fitness industry where exercisers want their heart rate chest strap to connect to their watch, phone app, cardio-vascular equipment and group display.  If you’re wearing a Bluetooth-only chest strap, you get to pick just one way to see and record your heart rate.

My recommendation is a HR chest strap that broadcasts heart rate in both Bluetooth and  Ant+.

 

The Polar H10 has just about all of the bells and whistles you could want on a consumer heart rate monitor. Here’s how it stacks up against the competition.

Source: Review of the Polar H10 Heart Rate Monitor

Virtual Indoor Cycling Classes Ep. 2 – Ramp and Hold (Video and Profile)

Enjoy the stream or download:

To download:

  1. Open post by clicking on title
  2. Press the play button on video
  3. Right click on video
  4. Select Download Video
  5. Video will be downloaded to the downloads folder on your computer

If you ride the Stages SC3 Indoor Cycling Bike, use the Stages Flight ios app to see and feel the future of indoor cycling.

Subscribe to my iTunes podcast to experience more of my class recordings.

Here’s a chart that explains each of the 7 power zones:




Virtual Indoor Cycling Classes Ep. 1 – Strength, Speed and Power (Video)

Enjoy the stream or download:

To download:

  1. Open post by clicking on title
  2. Press the play button on video
  3. Right click on video
  4. Select Download Video
  5. Video will be downloaded to the downloads folder on your computer




Virtual Indoor Cycling Classes Ep. 2 – Ramp and Hold (Video)

Enjoy the stream or download:

To download:

  1. Open post by clicking on title
  2. Press the play button on video
  3. Right click on video
  4. Select Download Video
  5. Video will be downloaded to the downloads folder on your computer



Virtual Indoor Cycling Classes Ep. 1 – Strength, Speed and Power (Video and Profile)

Enjoy the stream or download:

To download:

  1. Open post by clicking on title
  2. Press the play button on video
  3. Right click on video
  4. Select Download Video
  5. Video will be downloaded to the downloads folder on your computer

If you ride the Stages SC3 Indoor Cycling Bike, use the Stages Flight ios app to see and feel the future of indoor cycling.

Subscribe to my iTunes podcast to experience more of my class recordings.

Here’s a chart that explains each of the 7 power zones:




Stages Flight YouTube Tutorial Videos

Click Here to be taken to this playlist in YouTube.




How to Create a FTP Test Profile in Stages Flight




How to Set Up Your Stages Flight Online User Profile




SoulCycle

 

Click the link below for a BIG surprise.

Source: SoulCycle




Indoor Cycling Virtual Class – 2 (No Instruction).

Enjoy the stream or download:

To download:

  1. Open post by clicking on title
  2. Press the play button on video
  3. Right click on video
  4. Select Download Video
  5. Video will be downloaded to the downloads folder on your computer

If you ride the Stages SC3 Indoor Cycling Bike, use the Stages Flight ios app to see and feel the future of indoor cycling.

Subscribe to my iTunes podcast to experience more of my class recordings.

Here’s a chart that explains each of the 7 power zones:




Dennis Mellon’s Stages Flight Virtual Classes
Dennis Mellon

dennismellon@me.com

Dennis Mellon’s Stages Flight Virtual Classes
dmellon6@gmail.com

These podcasts are virtual indoor cycling classes that can be ridden anywhere using the world’s most advanced group display system, Stages Flight.
in-us

Indoor Cycling Virtual Class – Strength, Speed and Power Profile (No Instruction)

Enjoy the stream or download:

To download:

  1. Open post by clicking on title
  2. Press the play button on video
  3. Right click on video
  4. Select Download Video
  5. Video will be downloaded to the downloads folder on your computer

If you ride the Stages SC3 Indoor Cycling Bike, use the Stages Flight ios app to see and feel the future of indoor cycling.

Subscribe to my iTunes podcast to experience more of my class recordings.

Here’s a chart that explains each of the 7 power zones:




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