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Schwinn® Cycling Presents Robert Sherman’s Favorite Ride “Inspired Intensity”

We all want to know what the experts are saying, playing, and doing in their classes and here is your chance! Join Robert Sherman for a unique and memorable ride that will look deeper into what drives each one of us to challenge and focus on reaching our personal best. This ride will have everything you need, motivation, music, energy, and to top it off, a class design sheet breaking down every stage for you to use right away in your classes! What You Need to Know

• Understand the Spectrum of Intensity • Ratios of effort to recovery • Baseline for endurance, strength and power

What’s the Inspiration?

• Challenging energy system specificity • Coaching as a motivator, educator and guide • Opportunities for change, influence potential

What Does it Look Like?

• The Ride Breakdown.

How To Bring It To Life

• Using the Schwinn Cycling Coach’s Pyramid.

How It All Connects:

How To Teach this Ride

1. Define Spectrum of intensity and drive home purpose and target each specific interval.

2. Define how hard each effort should feel and relate to how long you can sustain.

3. Use yourself as an example for how you overcame obstacles to change.

Schwinn® Cycling: Robert Sherman’s Favorite Ride, “Inspired Intensity” Facebook: robert sherman fitness shermfit@gmail.com Twitter: @shermfit

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www.SchwinnEducation.com Schwinn Indoor Cycling Official Site

@SCHWINNtraining

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Stage!! Music! RPM/!Terrain/Technique! Intensity!/!Elapsed!Time! MPower™!! Mind/!Body!

1!

9:30!!

XO!John!Mayer!(3:34)!!

!

Bad!–!Remastered!U2!(6:08)!

70890!! Seated!Flat!

80! Seated!Hill!

80! Seated!Flat!

80! Combo!Hill!

80! Seated!Hill!!

Easy! 0:00! 2:00!

Moderate! 2:00! 3:34!

Moderate! 0:00! 2:00!

Hard! 2:00! 4:00!

Moderate! 4:00! 6:00!!

Goal:!Find!Watts!too!high!to!

sustain,!back!off!to!sustain!

RPMs,!but!continue!to!

increase!resistance!

Coaching!is!the!!

connection'to!potential.!Inspiration!comes!from!digging!

deep!from!what!you!see!in!

everything!around!you!to!what!

you!really!can!see!in!yourself.!

2!

12:00!!

Crazy!Seal!(5:57)!

!

Sympathy!for!the!Devil!The!Rolling!Stones!(6:18)!!

70890! Seated!Flat!

70890! Combo!Flat!

70890! Standing!Flat!

70890! Seated!Flat!

70890! Combo!Flat!

70890! Standing!Flat!!

Moderate! 0:00! 3:00!

Hard! 3:00! 5:00!

Hard+! 5:00! 5:57!

Moderate! 0:00! 3:00!

Hard! 3:00! 5:00!

Hard+! 5:00! 6:00!

!!

Observation:!During!the!two!six!minute!endurance!efforts,!

recognize!the!ease!of!

increasing!watts!in!the!second!

effort.!

!

Focus!on!not!dropping!below!

avg.!watts!between!efforts!

'

BEING!A!guide!to!look!at!symmetry!

and!balance!within!pedal!

stroke,!body!position!&!breath!

!

Once!muscles!know!they!

“should”!they!will!

3!

11:30!!

Stolen!Dance!Milky!Chance!(5:11)!

!

La!La!La!Naughty!Boy!(3:42)!

60870! Seated!Hill!

60890! Combo!Hill!

708808

90!

Seated!Hill!

!

Moderate! 0:00! 1:00!

Hard/Anaerobic! :45!sec/!

:15!sec!

X4!

Moderate>Hard! 0:00! 3:00!!

Goal:!Be!breathless!close!to!the!end!of!each!effort!

Resistance!should!feel!only!

able!to!sustain!for!30!seconds!

at!end!of!each!hill!using!

progressive!RPM!and!

resistance!

!

KNOWING!How!to!set!intention!and!strive!

for!that!little!edge!past!where!

you!thought!you!could!go!

4!

9:30!!

Clocks!Coldplay!(5:08)!

!

The!Pretender!Foo!Fighters!(4:27)!

80890! Seated!Flat!

808100/!

70890!

Seated!

Flat>Standing!

Flat!

Seated!Flat!

80890! Seated!Flat!

808100/!

70890!

Seated!

Flat>Standing!

Flat!

Seated!Flat!!

Moderate! 0:00! 2:00!

Hard>Anaerobic

/Mod!

:20!sec/!

:40!sec!

X3!

Moderate! 0:00! 1:00!

Anaerobic/Mod! :20!sec/!

:40!sec!

X3!

!

Challenge:!Go!further!with!each!20#sec.#effort#x3!

!

Try!to!match!or!beat!Max!

Watts!for!entire!ride!with!

each!of!these!efforts'

DOING!Not!only!what!is!comfortable,!

but!understand!that!change!

comes!from!establishing!the!

foundation!that!sets!us!up!for!

greatness!

5!

9:00!!

Creep!N!Acoustic!Radiohead!(4:19)!

!

Fumbling!Towards!Ecstasy!Sarah!McLachlan!(4:51)!

70880! Seated!Flat!

80890! Seated!Flat!

NA! OFF!BIKE!!

Moderate! 0:00! 2:00!

Easy/Mod! 2:00! 5:00!

STRETCH! 5:00! 9:00!!

Observation:!Max/Avg!Watts!

Let!the!legs!slow!and!pace!

come!back!to!desired,!

comfortable!cadence!

PERFORMANCE!REVIEW!Look!at!your!Max/Avg!

watts.!Recognize!how!each!

effort!felt!and!review!what!was!

easy!and!what!was!hard!during!

each!of!the!stages.!