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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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ICI/Pro

Power Of 3 Mix – Wherever I Go, Treat You Better, Kill Em with Kindness

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The Power of 3 Mix.

 

ICIPro

ICI/Pro Members can download this mix for free. Click Here

OR

legitmix

This mix can be purchased at LegitMix. Click Here

 

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Power Of 3 Mix – Breathe, Body Say, Good For You

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The Power of 3 Mix – Breathe, Body Say, Good For You

 

ICIPro

ICI/Pro Members can download this mix for free. Click Here

OR

legitmix

This mix can be purchased at LegitMix. Click Here

 

Christine Hawthorne’s “Favorite Track(s) of the Week” from ICI/Pro

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Switchfoot’s newest album, Where The Light Shines Through (released on July 8, 2016) has some great tunes you may want to check out and add to your library. Here are a few I’ll be using soon:

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Power of 3 Mix – All of Me, Bird Set Free, Touch Me

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The Power of 3 Music Mix.

ICIPro

ICI/Pro Members can listen and download this mix for free. Click Here

OR

legitmix

You can listen and/or purchased this mix at LegitMix. Click Here

 

What’s Sugar Got To Do With Binges?

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We’ve finally moved past fat-phobia, and it’s now common knowledge that sugar is bad news. Because of that, I’ve noticed people no longer seem interested in sugar as a topic.

But obesity is epidemic, so it is worth looking at eating triggers.

Sugar is definitely an eating trigger – and not just for more sugar, although that does happen. It can make us want to eat more food in general, and that’s obviously not good.

In fact, sugar may trigger full-scale binge eating episodes.

This post is not about binge-eating disorder, detailed in the DSM-5. Instead, it’s about binge eating, which can, and does, occur without the frequency or emotional aspects of the disorder. This post will focus on binges that involve eating large amounts of food, even when not hungry.

Click Here to read more.

ICI/Pro Class Profile – Simple and Progress Profile for July #1 – Hang On

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Click here to be taken to this class profile on the ICI/Pro website.

Play It and Forget It – 65 Minute Music Mix (June 26, 2016)

An iTunes Playlist of all the songs in this mix can be found by Clicking Here.

ICI/Pro Premium Members can download this mix for free by Clicking Here.

ICI/Pro Class Profile – Simple and Progress Profile for June #3 – Pyramids

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Click here to be taken to this class profile on the ICI/Pro website.

This Is What You Came For by Calvin Harris and Rihanna

ICI/Pro Premium Members can download this video for free. Click Here

This video can also be found on YouTube. Click Here

Harmonically Mixed Music Video Set – Featuring Keith Urban, P!nk, Calvin Harris & Rihanna and Justin Timberlake

Harmonically Mixed Music Video Set Featuring

  • Wasted Time by Keith Urban
  • Just Like Fire by P!nk
  • This is What You Came For by Calvin Harris & Rihanna
  • Can’t Stop This Feeling by Justin Timberlake

ICI/Pro Premium Members can download this video mix for free. Click Here

These videos on YouTube.

ICI/Pro Class Profile – Simple and Progress Profile for June #2 – Pyramids

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Click here to be taken to this class profile on the ICI/Pro website.

ICI/Pro Class Profile – Simple and Progress Profile for June #1 – Pyramids

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Recording of Me teaching this profile on the Stages SC3 IC Bike

Right Click to download this class recording

Click here to be taken to this class profile on the ICI/Pro website.

Keith Urban – Wasted Time

ICI/Pro Members can download this Video for free. Click Here

To watch this video on YouTube Click Here

Power Of 3 Mix – Don’t Let Me Down, Good For You, This is What You Came For

 

Power of 3 Music Mix – Don’t Let Me Down, Good For You, This is What You Came For

 

ICIPro

ICI/Pro Members can download this mix for free. Click Here

OR

legitmix

This mix can be purchased at LegitMix. Click Here

 

Justin Timberlake and Chris Stapleton at the CMAs

ICI/Pro Premium Members can download this video for free. Click Here

This video can also be found on YouTube. Click Here

WATTS TO KJS TO KCALS by Cameron Chinatti

WATTS TO KJS TO KCALS

 

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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Love On The Brain by Rihanna

ICI/Pro Premium Members can download this video for free. Click Here

This video can also be found on YouTube. Click Here

ICI/Pro Class Profile

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Recording of Me teaching this profile on the Stages SC3 IC Bike

ICI/Pro Premium Members can listen and download the music mix used in this class, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.

Click here to be taken to this class profile on the ICI/Pro website.

Thoughts From the Instructor Bike – The Critiquer

bubble-2You know the type; this is the rider who after EVERY class quietly, almost stealthfully, navigates their way to the instructor bike and starts every class critique by saying “That was a great class!”, then pauses for a few seconds and says “But” or “Have you ever considered” or “You should try…” or “why did you…?”.

The first few times this happens you’re happy to engage, but as you realize this is going to be an EVERY class occurrence, you start to despise this person. I’m all for constructive criticism and suggestions, but it becomes exhausting having to defend or explain your training philosophy, music choices and cueing to the same person after EVERY class.

Click Here to read more

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