top of page
Filter
Show All

99

Cool Girl_edited.jpg

Variety Is The Spice Of Life

59

m

Coach Gino

Just Fun

$

4.99

Just for kicks and giggles I've put together a class where we do a different bike drill to almost every single track. Only one drill appears more than once, that being our most standard Mixed Position climb. Embrace diversity, enjoy the variety, choose your intensity levels as you ride, and make it your own.

Cool Girl_edited.jpg

Beach Bums On Bikes

44

m

Coach Gino

Themed

$

4.99

This is a straight up fun class based simply on beach music, or music that helps you get in the mood to be on the beach. Let the music "take you there". We will get a good workout while wishing we were spinning on the beach.

Cool Girl_edited.jpg

Fast & Frisky

61

m

Coach Gino

Themed

$

4.99

Alternating fast cadence work (that's the Fast part) with sexy songs (that's the Frisky part). This is a set of fast moving tunes with a definite Swing music over-tone. Get ready to roll!

Cool Girl_edited.jpg

Fun With Endurance Riding

59

m

Coach Gino

Training and Education

$

4.99

Are you ready to get back to Endurance Training? This class is a "shot across the bow" so to speak as it pertains to the upcoming winter season of Endurance Training. We will get at least 30 minutes of endurance riding in primarily Zone 2 AND most of that time consistently in the saddle in the first half of class. The second have will ramp it up into some steady stands and mixed position climbs until we finish quite strong in high gears and high cadence.

Cool Girl_edited.jpg

Love It or Hate It - Valentine's Day!

61

m

Coach Gino

Themed

$

4.99

Everyone has one opinion or another about Valentine's day. To be fair, this class alternates love songs and "love stinks" type songs - all with good cycling moves to give us a good ride.

Cool Girl_edited.jpg

Stay The Course

59

m

Coach Gino

Training and Education

$

4.99

Sometimes getting your training in takes more mental toughness than physical fitness. Not all training is fun, glamorous or intrinsically rewarding. Sometimes we just need to keep on keeping on, stay the course, and get it done. To emphasize this, each drill will be done twice to different tracks.

Cool Girl_edited.jpg

Best of The Best 2 of 2

60

m

Coach Gino

Themed

$

4.99

After 5 years and 50 carefully created classes, I was losing my “teaching partner”. He was easily the most liked regular in class who sat up front, provided lots of banter with me while teaching and provided tremendous energy vocally that inspired others to go harder and “get into it”. For his departure, I created 2 classes of the “best of” - just pulling favorite songs and riding drills from all 50 classes. This is the SECOND one of two of these.

Cool Girl_edited.jpg

On The Move

45

m

Coach Gino

Training and Education

$

4.99

Just a less than intense good winter riding class. Not a total focus on endurance training and not very intense too - so good aerobic development to keep us all "on the move" to good winter base building.

Cool Girl_edited.jpg

Finding Joy In Endurance Riding

59

m

Coach Gino

Training and Education

$

4.99

Endurance riding is essential to producing a bigger aerobic engine. The problem is that it is often "boring" working in the lower zones, and we often don't feel like we are getting much of a workout. This class is designed to keep us in those endurance zones; primarily zone 2 and 3 where we must trust that this is indeed delivering value and where, if we have an open mind, we can find the joy in Endurance riding.

Cool Girl_edited.jpg

Into The Headwind

60

m

Coach Gino

Training and Education

$

4.99

I've always said, I'd rather climb a steep hill than put up with a constant headwind. While that is true, it's also true we can't always have that "quick pain and done" kind of ride. For simulating this we will do lots of LOW cadence work. Sometimes we need to put up with that steady headwind and just prove to ourselves we can push through it.

Cool Girl_edited.jpg

Can You Dig It?

59

m

Coach Gino

Themed

$

4.99

Sometimes we just want to have some fun in the sun. The warm up song is the instrumental version of "Grazing in the Grass"; a smooth jazz take on a summertime happy song from the 70s. The title of this class is from that song - and the class is just meant to be some fun on the bike. Remember... working out hard is FUN!!!

Cool Girl_edited.jpg

Mix It Up - The Remix Set!

59

m

Coach Gino

Themed

$

4.99

The remix has had quite an evolution over the years to the point where they have gained much love and respect. Finding variations in music is fun and interesting just like finding variations in our workouts. This ride is just meant to be a fun ride full of variety - putting a new spin on some familiar tunes!

Cool Girl_edited.jpg

Fall Riding - Brisk & Brilliant

60

m

Coach Gino

Simulation

$

4.99

Riding outside in the fall is special in so many ways. The cool, brisk air on our face, the sun is lower and makes the leaves explode with color, and the climbs are more enjoyable due to the need to stay warm and the cool air helps keep the heart rate down. The season is almost over so it's time to embrace every last mile. Let's go get our last licks in outside!

Cool Girl_edited.jpg

The Transition Period

60

m

Coach Gino

Training and Education

$

4.99

Periodized training is the key to both variety and keeping your workouts well-rounded. The Transition Period is between the "race" or performance period of the summer and the base building period of the winter - generally late fall. The objective is to do moderate workouts with an emphasis on fun more than hard work.

Cool Girl_edited.jpg

Building A Tough Tushie

59

m

Coach Gino

Training and Education

$

4.99

I have found that indoor only riders will struggle with a lot of saddle time. Outdoor riders build a "tough tushie" naturally by doing longer rides - too much time OUT of the saddle is not sustainable. So, this class is to bridge the gap just a little bit more by helping the indoor riders get a tougher tushie while the outdoor riders also get some variety to their otherwise typical indoor ride.

Cool Girl_edited.jpg

Almost There

60

m

Coach Gino

Simulation

$

4.99

This class contains 4 "Same RPM Mixed Position Climbs", meaning we stay at the same RPM both in and out of the saddle. These are hard climbs, but very, very realistic. I want to do a class where all the mixed climbing is this fashion, but I thought I would let this class lay the groundwork. At the end, we will be "Almost There".

Cool Girl_edited.jpg

Battle In The Saddle

60

m

Coach Gino

Training and Education

$

4.99

We are focusing on pedal stroke and becoming more comfortable with faster cadences in this class. Every other song is a steady seated effort - some on the flats and others are seated climbs. All will provide opportunities to improve and get stronger to win that battle in the saddle.

Cool Girl_edited.jpg

Legendary Heartbreakers Ghost Story

60

m

Coach Gino

Themed

$

4.99

This is perhaps my most unique class ever created. This is a ghost story told through the track titles and lyrics. The back story is given during the warm-up: Sisters notorious for breaking boys hearts, mysteriously disappear, but their house remains - haunted and abandoned. The images created should reflect a broadway musical where each segment is a dance number or singing solo.

Cool Girl_edited.jpg

2019 TDF, Stage 8 - 45

43

m

Coach Gino

Experience

$

4.99

The 2019 stage travels from Mâcon to Saint-Étienne. The capital of the Loire department is a popular arrival town in La Grande Boucle with 22 stage finishes since 1950. Mâcon hosted its last Tour de France in 2012. That stage took in three mountains and it turned out to be a day for the breakaway. This year’s route is also teeming with hills, yet ‘only’ seven are classified. Riders who are eyeing up the polka dot jersey have to be alert at kilometer 51.

Cool Girl_edited.jpg

It's All About The Climbing - 45

43

m

Coach Gino

Training and Education

$

3.99

This is a fun, exploratory ride about all the different ways to climb hills. To keep the legs fresh, we mix in some cadence work and some aerobic efforts that give the legs a little break here and there so we can do our customary strong finishing climb at the end.

Cool Girl_edited.jpg

Getting Back To Single Track

60

m

Coach Gino

Experience

$

4.99

After more than a year away from the single track and only 3 or 4 times in the woods for the last 3 years, it was time to hit the trails again. This is an Experience ride about my recent return to MTB. Needing to regain a bit of "trail sense" and test a new MTB, I start out tentative but finish strong. This is a replay of that ride we will do together.

Cool Girl_edited.jpg

Getting Our Lives Back

59

m

Coach Gino

Experience

$

4.99

Most "Experience" classes are about riding, but living through the pandemic has been nothing less than a crazy ride. This class is all about taking the “journey” of getting vaccinated against Covid 19, and the prospects of regaining the life we once had. This class uses the song TITLES as metaphors for the stages of that journey, and we workout to each song with a “best fit” training drill to still provide good cycling training.

Cool Girl_edited.jpg

Finding Fun Again

59

m

Coach Gino

Training and Education

$

4.99

After 2 years of the pandemic, it's clear the old group of regular riders in class has been replaced by a new group of regulars. While some have returned, many have not but yet we have re-built a great group of new students. No longer do we need to long for the "good old days", we have new riders eager to take on the new world - ready to find FUN again. Let's do just that.

Cool Girl_edited.jpg

The Performing Parts

59

m

Coach Gino

Training and Education

$

4.99

We need lots of things to come together to give us our best performance on the bike - our cardio vascular system, muscular & neuromuscular systems, and our mental focus and discipline all have to work together. All our "parts" have to work in harmony for a perfect symphony. It's like the Performing Arts - and you are its artist.

Cool Girl_edited.jpg

BOOMBAYAH - Celebrate Variety!

59

m

Coach Gino

Themed

$

4.99

The word Boombayah is completely made up, with no ostensible meaning - but that doesn’t mean it’s not fun to say. Some have taken this concept and applied it to Indoor Cycling; as in nothing matters as long as it’s fun to do. Instead of poking holes in the wild and crazy “nothing remotely resembles real cycling” Indoor Cycling classes I’d rather just have fun while getting good training and have my cake and eat it too - let’s just BOOMBAYAH!

Cool Girl_edited.jpg

It’s Ok To Not Crush It - 45

43

m

Coach Gino

Just Fun

$

3.99

Sometimes we need a little slack, a little margin, a little chill. While this is not a “recovery ride”, it is a ride that is designed to be a good workout without taking it to every limit and pressing yourself time and time again. From time to time, we need a ride “right in the middle” - that should be this ride.

Cool Girl_edited.jpg

It's Your Birthday!

59

m

Coach Gino

Just Fun

$

4.99

Yes, it’s a birthday bash! It’s time to celebrate the annual renewal of life! After a 3 song warm up, every other song is a birthday song until recovery, ramp up, and then we alternate again to the end. Non-birthday songs are positive songs that hopefully serve to encourage those with another year “in the books” to keep on reaching your goals and being positive.

Cool Girl_edited.jpg

Interval Mix

60

m

HeadHeart

Training and Education

$

4.99

Intervals of every kind for strength and endurance. This one is challenging. Rest tomorrow. Remember the 48 hour rule – 48 hours between high workload sessions.

Cool Girl_edited.jpg

Tootie Fruiti N' Kick Your Booty

47

m

HeadHeart

Training and Education

$

4.99

By combining steep and fast sprints with lower resistance and higher cadence, riders gain ability to sprint and hold power. At end of ride, look at the data from the Big Board and compare the profiles of each rider to the ride profile.

Cool Girl_edited.jpg

Finish Strong

44

m

HeadHeart

Training and Education

$

4.99

Finishing each work set with a strong effort trains your body to finish strong on race day! This is a roller-coaster ride. Lots of variety.

Cool Girl_edited.jpg

Let's Mix It Up

59

m

HeadHeart

Training and Education

$

4.99

Lots of time in Z4, with lots of different ways of spending that time. Getting faster!

Cool Girl_edited.jpg

Will This Ever End

44

m

HeadHeart

Training and Education

$

4.99

Endurance intervals to build cardio strength. One set of 6 intervals alternating fast flat and climbing; Second set of 5 intervals. Short duration ride. Includes climbing, choice of position on the bike, always finishing strong near the Red Zone.

Cool Girl_edited.jpg

Pyramids

46

m

HeadHeart

Training and Education

$

4.99

Improve stamina with intervals in Zones 4 and 5. An “up”pyramid is longer work time and same recovery interval time. Today’s focus is effective energy use which like HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity bouts with short recovery intervals.

Cool Girl_edited.jpg

Zig Zags And The Chase

60

m

HeadHeart

Training and Education

$

4.99

Ride with intention. This vigorous mindfulness ride is about controlling your intensity in individual heart rate zones with purpose. Zone focus required. This one is fun. Your riders get better each time that you lead it so make it a regular ride.

Cool Girl_edited.jpg

Get Your Irish Up

46

m

HeadHeart

Themed

$

4.99

Building muscular strength and endurance on one burly climb, then going for speed with a series of fast flats, all themed to Irish type or originated music. Get your Irish up means “if someone tries to make me do something I don’t want to do, it gets my Irish up”

Cool Girl_edited.jpg

Everyone's All In

60

m

HeadHeart

Training and Education

$

4.99

An all around workout with a bit of everything: fast flats, power stands, breakaways, climbing intervals, and steady climbs! This ride is for “everyone” - all levels of fitness, riding skills, experience.

Cool Girl_edited.jpg

Climb On

62

m

HeadHeart

Training and Education

$

4.99

Climbing intervals to improve muscular strength with lengthy recovery time in order to be able to climb hard in each of the five sets. Challenging to hold heart rate steady during long intervals
as you “Climb On” higher and higher into the red, hot, hard, vigorous zone

Cool Girl_edited.jpg

Spice Of Life

61

m

HeadHeart

Training and Education

$

4.99

Build speed and cardio using fast flats and fast paced climbing. This ride is for “everyone” - all levels of fitness, riding skills, and experience.

Cool Girl_edited.jpg

Double Trouble

61

m

HeadHeart

Training and Education

$

4.99

Two sets of work: Intervals to get stronger and steady efforts to build muscular endurance. There are two big hills of effort that are long and hard so share with the riders the ride profile.

Cool Girl_edited.jpg

With All My Heart

45

m

HeadHeart

Themed

$

4.99

To build muscular strength and simultaneously endurance with a series of hill climbs. Look at the profile (graphs). Does your ride profile on the Big Board or your Heart Zones Training iPhone app match the heart rate profile above?

Cool Girl_edited.jpg

Rainy Day

60

m

HeadHeart

Themed

$

4.99

Hill work is strength training. Time trials are speed tests. This ride challenges both. Enjoy the taste of each. One of the best ways to build your pedal force is the segment for the long and gradual hill climb. Try slowing cadence 50-60 rpm increasing gear with a goal to achieve both a smooth pedal stroke and low heart rate.

Cool Girl_edited.jpg

Step It Up

45

m

HeadHeart

Training and Education

$

4.99

Designed for cardio endurance and high calorie burn intervals this workout is named after the power of riding in the moderate and mellow zones. There are 7 high intensity intervals with short recoveries. Always give permission to modify the 3 variables to power and heart rate changes - resistance, cadence, body position.

Cool Girl_edited.jpg

Single Speed

60

m

HeadHeart

Training and Education

$

4.99

Building muscular strength and endurance with a series of three different power climbs. Long warm up followed by three power hill climbs with fast flats thrown in between them.

Cool Girl_edited.jpg

Aerobic Challenger - Karyn

45

m

jstabile

$

2.99

Don't let the name fool you, this profile is about repeating sets at VO2 Max (aerobic capacity) and dropping into a state
below threshold before recovery. You'll redefine your ability to hold on to sub threshold efforts after this profile. We
have a 20 minute block over 4 songs -Set your player to 10 sec crossfade for best timing and cueing.

Cool Girl_edited.jpg

070918 Strength

61

m

jstabile

$

4.99

This was a fun ride to create. PLEASE BE SURE TO LISTEN TO THE ICI/PRO PODCAST OF ME DELIVERING THIS RIDE!!! You can find it at indoorcycleinstructor.com.

This is the first ride that I built in collaboration with Amy, who sometimes has very different musical taste than myself. The ride starts off calm, and then goes into a cadence reduction set to fatigue the legs. There is some solid and hard strength work in the middle and two very hard climbing sections at the end. Enjoy!

Cool Girl_edited.jpg

073018 Exp Str 60

58

m

jstabile

$

2.99

PLEASE: Listen to the podcast of Joey (me) delivering this ride at www.indoorcycleinstructor.com (ICI/Pro). This class is focused on explosive power with some seated and standing strength that is primarily used to pre-exhaust the legs for the explosive sections.

Cool Girl_edited.jpg

CF Weekly Ride for Feb 8th 2021 - Strength Vol 1

50

m

jstabile

Training and Education

$

4.99

This is the Feb 8th 2021 edition of the Weekly Ride, a periodic program by Cycling Fusion, LLC that brings quality fully choreographed rides to your inbox. This week's ride focuses on strentgh: seated, standing and a little expolosive.

Cool Girl_edited.jpg

Three Ways Home

59

m

Coach Gino

Experience

$

4.99

This is an experience ride designed to play off my new commuting ride home after being hit by a car on my normal route home from teaching class. Being hit from behind was what un-nerved me so I made certain to select a less traveled way home, despite the fact that it was longer and much steeper. In fact, there were three hills all in a row that could be used to complete my new route - each one harder than the next, depending on how long or far I wanted to ride. This class builds up to those final 3 climbs for a super hard finish.

Cool Girl_edited.jpg

Race Training - Short & Steep - 45

45

m

Coach Gino

Simulation

$

4.99

Whenever I'm asked to coach, my first question is "What are you training for". Unless I know the type of event, the length of the event, and the elevation gain, I can not put a plan together. However, knowing those three components will set the ground work for where to begin. This class simulates a training ride for an event that is low in miles, but high in intensity.

Cool Girl_edited.jpg

Swing Jazz Fusion - Cycling Style

45

m

Coach Gino

Themed

$

4.99

Straight up themed class based on Swing music, but not your grandpa's swing - swing/jazz/fusion style all set to ride Indoor Cycling Style. As you might imagine, there are lots of fast cadence work in this class. Students are encouraged to take control, and put these many intervals within the intensity zones that serve them best.

Cool Girl_edited.jpg

But I Still Need Zone 5!

61

m

Coach Gino

Training and Education

$

4.99

Zone 5, the promised land, borrowed time, red-lining - all expressions for working at your hardest; at the highest heart rates and your biggest power levels. It is required to build your “high end” of fitness for those steepest climbs and fastest sprints. However, it is hard to train there, and sometimes even harder to get there. This class takes an approach where we are going to provide… after a lengthy and longer than usual warm up period… multiple opportunities to get there and stay there if you can.

Cool Girl_edited.jpg

Spring Riding

60

m

Coach Gino

Simulation

$

4.99

For those who ride outside but live where winter curtails outdoor riding, spring rides are highly anticipated, but seldom "conquered". If you've been an active Indoor Cycling rider your chances are much better for a good feeling Spring ride - this class simulates that ride.

Cool Girl_edited.jpg

Andiamo Allo Spinning!!

61

m

Coach Gino

Themed

$

4.99

Translation - “Let’s Go Spinning®” . This is my second class of songs in Italian that we can do indoor cycling to, and the first class that is 100% in Italian. I promise though, to teach in english, but even if you don’t know the meaning of the words, you can still feel the emotion and can enjoy the music and the workout. Just imagine you’ve walked into a Spin class in Italy!

Cool Girl_edited.jpg

Hill Repeats - Indoors!

60

m

Coach Gino

Simulation

$

4.99

While indoor training was on the rise during the Pandemic, it seemed only right to simulate more of the training we do outside for the indoor rider. We will warm up, do 6 standing repeats and then after a recovery plus a flat approach to the next set, we will do a shorter set of some hard seated climbs.

Cool Girl_edited.jpg

My Shazam Tracks To Spin To

61

m

Coach Gino

Just Fun

$

4.99

What would we do without Shazam!?! You hear a song and you immediately like it - now you can know exactly what that song is. This class is just a fun compilation of songs I immediately fell in love with and that also fit perfectly in an Indoor Cycling class. Shazam it, let’s do it!

Cool Girl_edited.jpg

Fast, Furious, & Fantastic Climbs

59

m

Coach Gino

Training and Education

$

4.99

Getting your body and mind used to fast cadences can take some work, especially when those faster RPMs are maintained out of the saddle. Spinning the legs at 70+ rpm out of the saddle is a bit quick, but over 80 RPM is down right hard to keep it smooth and the heart rate under control. This class challenges that to help students learn fast standing climbs.

Cool Girl_edited.jpg

Climbing With Stamina

60

m

Coach Gino

Training and Education

$

4.99

Sometimes we just need to climb to get better at climbing. While we can do a lot of muscular endurance, cadence work, muscular strength, threshold management and other drills to help our climbing - that is never the end of the story. This class emphasizes longer efforts and longer climbs, requiring more endurance and stamina. These are all "longish" songs to help us develop grit and determination - essential ingredients to add to all your climbing training.

Cool Girl_edited.jpg

Summer Feels So Good

60

m

Coach Gino

Themed

$

4.99

Work hard, play hard. That's what feels good. This class we are going to work hard, but it's gonna feel so good - that's the beauty of summer - work hard, play hard, and enjoy the fitness it brings!

Cool Girl_edited.jpg

Spinning Valentines To My Friends

61

m

Coach Gino

Themed

$

4.99

This is mostly just a fun themed class where every song either has a reference to love or sex (but more sex than love LOL). Basic training principles are still followed because in love or sex - there's work involved. Let's get to work!

Cool Girl_edited.jpg

Cycling Specific Indoor Cycling

59

m

Coach Gino

Training and Education

$

4.99

This class answers the question "What makes one indoor cycling class different from another. More specifically, what makes it more "cycling specific". Notice I am not saying "better" only "cycling specific". There will be certainly overlap from this to other "non-cycling specific" classes, but these class segments will highlight key elements that help distinguish a class that is well suited for the outdoor rider. If you can't do it outside, then don't do it inside is the Prime Directive for a class that seeks to "keep it real" for the outdoor cyclist.

Cool Girl_edited.jpg

Race Day MTB Style

60

m

Coach Gino

Experience

$

4.99

This experience ride is an hour long MTB race. In general Mountain Bike races are not as long as road races (except for ultra-endurance type events), and so an hour to complete a race is not unrealistic. The initial warmup however, is more like what would be done before the race begins, near the race course so we are not starting the race "cold". This specifically was structured after an actual MB race ridden by Coach Gino.

Cool Girl_edited.jpg

It's Your Birthday! Original

61

m

Coach Gino

Just Fun

$

Yes, it’s a birthday bash! It’s time to celebrate the annual renewal of life! Every other song is a birthday song until recovery, ramp up, and then we alternate again to the end. Non-birthday songs are positive songs that hopefully serve to encourage those with another year “in the books” to keep on reaching your goals and being positive.

Cool Girl_edited.jpg

No Black Holes

58

m

Coach Gino

Training and Education

$

4.99

This class attempts to keep our workout intensity in the two zones that have been proven (via university level research) to be the most effective. Zone 2 (Endurance) and Zone 5 (Anaerobic Intervals). The middle zones are often referred to as "the black hole" as they are not easy enough to trigger aerobic advancements or metabolic changes, and not hard enough to elicit adaptations in the high end of performance.

Cool Girl_edited.jpg

Steady State Is Great!

58

m

Coach Gino

Training and Education

$

4.99

As we move into the winter months, the type of training starts to transition into longer, steadier efforts as endurance and stamina become the major objectives. To help us get into the mindset of these longer, steadier efforts, this class focuses on maintaining specific levels of intensity while holding the same position in or out the saddle. For an added challenge, in the second half we attempt to maintain intensity through changes in bike position.

Cool Girl_edited.jpg

Inspiration Thru Perspiration

59

m

Coach Gino

Themed

$

4.99

Athletics and sports are often used as metaphors for our lives. The struggle is real on the field, in the game, on the bike. The discipline, the struggles, the victories all provide fertile ground to draw powerful and real parallels. This class, while providing a good workout, is more focused on the play on words the songs provide to motivate, push and inspire us to be more than we are and all we can be.

Cool Girl_edited.jpg

Stage 9, 2017 TDF

59

m

Coach Gino

Simulation

$

4.99

This class is a 1 hour "representation" of the same stage ridden by the pros in France during this stage. On this particular year, there were lots of action in a variety of ways that make this particularly interesting and challenging. We will conduct the same number of climbs and sprints as occurred that day, while we attempt to mimic the intensity required to ride the terrain that covered over 112 miles that day.

Cool Girl_edited.jpg

No Train, No Gain