The Essences of Indoor Cycling by Dennis Mellon

Where the Art, Science and Technology of Indoor Cycling Converge


Stages Cycling

Updated version of the Stages Flight IOS app is available in the app store

Click on image to download


Connectivity bugs with the iPhone 8 and X have been squashed with this update.




Click to set up your Stages Flight Account


Click to download the Stages Flight IOS app
Click to download the Stages Flight Android app

Stages Flight Instructional Videos





Click to set up your Stages Flight Account


Click to download the Stages Flight IOS app
Click to download the Stages Flight Android app



How to find the Ant+ ID of your heart rate chest strap using an Android device with the Ant+ to BLE Heart Ant+ ID Finder app



How to find the Ant+ ID of your heart rate chest strap using a Garmin head unit



Hey Denver, Stages Instructor Essentials and 3 Master Educator Master Classes on October 13-14

Stages Cycling University is proud to announce its support for the Roadless Ride to benefit Brent’s Place on Friday, October 13th, 2017 at Greenwood Athletic and Tennis Club in Greenwood Village Colorado.

Join Stages Master Educators Pam Benchley, Marina Mitchell and Dennis Mellon for their Master Classes or ride with any of the other amazing instructors at Greenwood Athletic Club to support the kids of Brent’s Place.

Brent’s Place is a living facility for families with children who are receiving treatments for cancer, bone marrow or organ transplants in the Denver area. Brent’s Place provides a pristine living environment for children whose immune systems are severely compromised due to these treatments or surgeries. The Roadless Ride is a fundraiser held annually at Greenwood Athletic and Tennis Club that consists of 12 one-hour Indoor Cycling classes where participants donate to ride in each class.

Reserve your bike here!

Dennis will be teaching at 8:00 am
Pam and Marina will be teaching at 3:00 pm
Dennis, Pam, and Marina will be teaching at 4:00 pm

In addition to supporting the kids of Brent’s Place, Stages Cycling University will be offering the largest certification event in its history on Saturday, October 14th also at Greenwood Athletic and Tennis Club. Join Pam, Marina, and Dennis for Stages Cycling University’s Instructor Essentials Course.

This workshop will help you get acquainted with your new Stages® bikes and power meters in this action-packed, fun-filled workshop! Learn how the simplicity of the bike, innovative features like the SprintShift™, and the information displayed on the console can elevate you, the instructor, from ‘good’ to Rock Star status!

Add simple metrics and watch as your classes engage in powerful new experiences. Walk away with tips you can implement tomorrow, as well as continued resources that you can dig into long-term to keep your classes full and your ideas fresh!

Know what’s up before you show up, by taking our mobile optimized pre-training modules and assessment – an industry first! Then use the SCU app during the live training to immediately dig into the good stuff. Explore our intuitive power console, and learn to interpret the data – all while riding the only indoor bike with a power meter chosen by Tour De France cyclists for its accurate and consistent feedback. Experience the future of indoor cycling for yourself and learn what it means to say #weknowpower.

Use the discount code roadlessrider17, at checkout, to receive our Roadless Ride discount of 20% off the cost of the Instructor Essentials Course. Since Stages Indoor Cycling believes so powerfully in supporting the kids of Brent’s Place, we will donate $70 to the Roadless Ride for every instructor that uses this code.

Register here!
Instructor Essentials Certification: Greenwood Athletic Club (Denver, CO, October 14, 2017)

Take-Home: Exclusives
The SCU App available only to course participants
• Includes an ever-expanding library of Simple Sets, playlists, and screencasts.
• Optimized for any mobile device, tablet or desktop
• Our always-current manual lives in the SCU app. Letting you know any time there’s an update to the content, so you always have the latest from Stages.

This training is open to the public!

Stages Indoor Cycling at IDEA 2017 – Pam Benchley is Playing with Power

To hear audio, click on the video and unmute on the bottom right.



Stages Indoor Cycling at IDEA 2017 – Kristy Kilcup and Marina Mitchell go to battle – Power vs Rhythm

The hear audio, right click on video and select unmute.



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



Click the link below for a BIG surprise.

Source: SoulCycle

Check out the new Soul Cycle bike

Inside Stages Cycling – Pinkbike


Take a look inside Stages’ power meter assembly facility in Boulder, Colorado


Unless you slept through high school physics, the equation Power = Torque x Cadence should look vaguely familiar, even if you haven’t needed to use it since those awkward adolescent years. For Stages Cycling, that equation is much more than a foggy memory; it’s the cornerstone of the company, the calculation that their power meters perform thousands of times per ride.

Stages began by designing power meters for stationary bikes, the type used in commercial gyms. Taking the lessons learned from that product, they then launched their own crank arm mounted power meter in 2012. The device’s price, light weight, and weatherproof, wireless design helped it turn heads when it was launched, and over the last four years Stages’ athletes have brought home multiple World Championship medals in everything from road to enduro racing. Initially, the power meters were only available on aluminum crankarms, but Stages recently released their own carbon crankarm and power meter combination.

The basic principle behind a Stages power meter is fairly simple – a strain gauge is mounted onto a non-driveside crankarm, where it can detect even the smallest amount of flex. An accelerometer is used to determine a rider’s cadence, providing the second key part of the equation. Since the power meter is only mounted on one side, the number is multiplied by two, and the result is the amount of power (measured in watts) that a rider is putting out at any given moment. It sounds simple, but the execution is a good deal more complicated, due to the steps required to ensure that the device produces accurate, reliable data.

Read More – Source: Inside Stages Cycling – Pinkbike

Your New Favorite Ride – Stages Cycling – Marina Mitchell

Based out of Portland, OR, Marina knows how to build an indoor ride that delivers results. Based out of Portland, OR, she believes what we conquer in fitness can directly translate to what we will conquer in life outside of the studio. This is why her workouts are grueling and fun, and her #1 messages on and off the bike is, “Everything worth having is hard work!”

Marina drives her classes to push beyond boundaries and take that victory into daily circumstances.

This is her current favorite ride:

“4-3-2-1 ROCK IT”

Ride Goal:
Attempt to create your highest average watts in the final Round 4. Each of 4 rounds reduces by 1 song track, allowing you to push a bit harder, knowing that total time is shorter each roud. By Round 4, you only have 1 song. It’s during this final round that we attempt to create the most power!! Using the music’s energy, rhythm and lyrics, you should feel inspired to BRING IT!!! First song in each round = substantial resistance and a lower cadence of 60-65 RPMs, 2nd song = less resistance at 80-85 RPM , 3rd song = less resistance at 90-95 RPMS, and 4th song (only in first round) = substantial resistance and 60-65 RPMs.

Beat junkies, you can use the music as your guide and rhythm-ride your way to success. Don’t hear the beat of the music? Don’t fret! Keep an eye on your AVG WATTS and you can’t go wrong.

Total ride time = 54 minutes

Battlefield by Jordan Sparks (4:01)

Round 1: 4 Songs (13.5 minutes total)

This Is What You Came For by Chainsmokers (3:41)

  • SprintShift is centered. Pre-load your blue resistance dial to lock in to 60-65 rpm.
  • Use the 3 30-second ‘surges’ in the music to push the sprint shift right (or add significant resistance), standing for the first 15, then when the singer drops an octave, sit for the final 15 sec.
  • Return the SprintShift to the center for the 2nd chorus (or release load)
  • Repeat 2 more times

Cruise (remix) by Florida Georgia Line & Nelly (3:26)

  • Cruising (ironic) at around 80-85 rpm, with SprintShift all the way left, add surges as needed to hold onto the average watts you’re after.
  • The biggest focus here is to gauge your level of exertion, deciding what you can hold for 2 more songs, and then actually ADD watts in the next round. But beware… DON’T BURN THE TOAST!!
  • If standing works for you, and allows you to hold onto your power, it’s a nice cadence to do so when the chorus comes around.

Get On Up by Jauz & Pegboard Nerds (3:31)

  • SprintShift left, in the saddle, 95-100 rpm’s
  • Use the 2 30-second surges to add 5 rpm’s
  • Release once the surge is up, back to 95-100 rpm

Me Too by Meghan Trainer (3:01)
SprintShift center, or pre-load resistance, around 60-65 rpm
Entire focus here is to sustain your average watts. If you know you’ve burnt the toast (came out WAY too hard), then release it a bit here and have fun!

*Add a 3-min Recovery here – Any 3 minute song

Round 2: 3 Songs (9.5 minutes total)

Sexy and I Know It by LMFAO (3:19)

  • SprintShift is centered, as you pre-load your blue resistance dial to lock in to 60-65 rpm.
  • You have a wattage goal now, a benchmark that you are working toward.
  • Use the energy bursts in the music to charge the ‘hill’ for short amounts of time. (pushing your SprintShift to the right for the short bursts will positively impact your stage average watts).
  • When you add resistance, come up out of the saddle to find the pace, but settle back in if you are able to hold the power.

Roots by Imagine Dragons (2:54)

  • SprintShift left (or center if you’d like), cadence hovering around 80-85.
  • Add enough resistance to establish a force that is not comfortable at this rpm range. This will not change at all throughout the song.
  • When the chorus comes (25 seconds), stand to give relief from the saddle and to help keep cadence, as your legs will likely be feeling the heat.
  • Repeat 2 more times.

Cold Water by Justin Bieber (3:05)

  • Complete focus is on holding a higher average wattage than you created in Round 1!!!!!
  • Cadence at 90-95 rpms, adding 5-10 rpms 3x for 20 seconds
  • Use the lyrics as you enter the 3 sprints to encourage the rider not to let go of their watt goals!!! DON’T LET GO!!!

*Add a 3-min Recovery here – Any 3 minute song

Round 3: 2 Songs (8 minutes total)

Cum on Feel the Noize by Quiet Riot (4:47)

  • SprintShift right, or load your resistance at 65-70 rpms
  • As you’re settled in the saddle, really focus on using entire pedal stroke. Use the drops if necessary, and remember your goal. Even if you beat your average watts by 1, you still beat it!
  • Can use the chorus for saddle breaks or accelerations.
  • Add a bit of resistance each time you choose to stand, and then leave it on when you settle in the saddle.

Rise by Katy Perry (3:23)

  • SprintShift left, cadence 95-100 rpms
  • Use the lyrics here to really push your riders out of their comfort zone. Remind them of all the people who are going through crazy difficult things, and that we all have it within us to conquer and rise. As they push their bodies to uncomfortable limits, they are establishing a commitment and a strength that they will use to conquer difficult things outside the studio.
  • There are 2 chorus’. First one is only 35-38 seconds, second is longerat 1:00. During these chorus, add resistance, but don’t lose cadence!

*Add a 3-min Recovery here – Any 3 minute song

Round 4: 1 Song (5.5 minutes total)

Rockit by Herbie Hancock (5:28)

  • Pick your poison! Any way you can meet your goal – do it!
  • A lot has been learned so far in the ride…and each member needs to be given the permission to use the rpm that helps them create the most power. Give all the ownership to the riders, as they know what to do
  • To help the time go by faster on this last, torturous song, I typically ask them to ‘pay’ for their power differently each minute, but again, it’s their choice!!


Let’s Go by Calvin Harris (3:47)
This will help the members celebrate what they’ve done, and gear up for what’s next in their day.


Trouble by Ray LaMontagne

Source: INDOOR: Your New Favorite Ride – Stages Cycling – North America – Stages Cycling – North America

Understanding Power to Weight by Ben Sharp

WATTS TO KJS TO KCALS by Cameron Chinatti



Whether you’re riding indoors or outdoors, cumulative cycling efforts are often measured in kJs (kilojoules). For example, at the end of a Stages Indoor Cycling workout you’ll see total kJs on the Stages Power Console on the RESULTS screen. After a ride outdoors on your bike, you may also see total kJ’s on your cycling head unit. So, what is a kJ and why should you care? We’re glad you asked!

Let’s start at the beginning. We’ll explain this KJ thing in terms of a workout on the SC3 Stages Indoor Bike and Stages Power Console. Basic mathematics comin’ atcha, consider yourselves warned.

What is a Watt?

A watt is a standard international unit of power. More often than not it is represented in horsepower. In fact, 1 horsepower = 746 watts. Try to generate 700+ watts. It’s a fun experiment and rather quickly you will realize that yes it’s true, a horse is more powerful than you.

The Stages Power Meter and Console will measure and display the user’s power output in watts. To get this wattage we need movement (RPMs) and force. On the Stages bike, force is measured when the rider steps down on the pedal. As you turn the resistance dial to the right you have to work harder to step down on the pedals, thus more force is generated.

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Hill Repeats by Ben Sharp

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