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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.

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It Hurts So Good

59

m

Coach Gino

Themed

$

4.99

Although the saying is usually associated with weight lifting - that you feel sore the day after a hard workout - the same principle applies to cycling workouts too. Music was selected based on the title and/or attitude coming through the artists. So use this to bring a little "good hurt" into this class today.

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Legendary Heartbreakers Ghost Story

60

m

Coach Gino

Themed

$

4.99

This is a Halloween class of a different type. 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.

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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.

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It's All About The Climbing - 45

44

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.

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Time To Trance To Triumph - 45

60

m

Coach Gino

Training and Education

$

4.99

This class intends on driving home the need to find the joy in and develop the discipline for, long, steady, consistent efforts. Trance type music is the most conducive to this type of work so longer songs and less changes in rider position should promote the effect and feeling here. This class is ideal for winter months where endurance and stamina are the key focus.

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Getting Back To Single Track

60

m

Coach Gino

Experience

$

4.99

After more than a year off 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. Needing to regain a bit of "trail sense" and test a new MTB, we start out tentative but finish strong. This is a replay of that ride.

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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.

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Finding Fun Again

59

m

Coach Gino

Training and Education

$

4.99

After 2 years of the pandemic, it's clear the old set of regular riders has been replaced by a new set. No longer do we need to long for the "old days", we have new riders eager to take on the new world - ready to find FUN again. Let's do just that.

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Back To Basics

60

m

Coach Gino

Simulation

$

4.99

Indoor Cycling has evolved into many different flavors and philosophies. Perhaps the basics of the “moves” or drills that should be done on the indoor bike was the simplest ones overall. To that end, these are the basic building blocks of probably the core beginnings of Spinning or Indoor Cycling.

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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.

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BOOMBAYAH - Celebrate Variety!

61

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!

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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.

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It's Your Birthday!

59

m

Coach Gino

Themed

$

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.

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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.

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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.

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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.

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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!

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Triple Threat

61

m

HeadHeart

Themed

$

4.99

Three big sets of work to build strength and endurance with an 80’s playlist to keep it fun but be prepared for a hard ride today. There are three different challenges or threats each harder and higher heart rates than the previous one. Go for higher.

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Burnin' Orange

59

m

HeadHeart

Training and Education

$

4.99

Three power plays will build leg endurance while you rack up time in the orange Zone. Variety in positions, music, and activities makes this ride both fun and entertaining.

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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.

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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.

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Jacob's Ladder

60

m

HeadHeart

Training and Education

$

4.99

An emphasis on cardio intensity control through a combination of ladder and interval drills, building endurance and muscular strength. Experience heart rate management skills. In your outbound email from the Heart Zones Move or Kardio app at the end of the ride, send big Kudos - 289 FIT Points is huge.

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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.

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Hills and Rollers

44

m

HeadHeart

Training and Education

$

4.99

Lots of climbing to build stamina and strength in your legs. Imagine a series of rolling hills, working hard on the uphills and recovering on the downhill.

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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”

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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.

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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

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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.

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Women Rule

43

m

HeadHeart

Themed

$

4.99

Celebration ride for Women’s History Month in March. This ride makes you feel powerful with climbing intervals and rollers. Today’s ride is dedicated to International Women’s Day, March 8. The Spotify HZ Playlist “Women Rule” fits the celebration and the month of March.

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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.

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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?

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Speed Demon

59

m

HeadHeart

Training and Education

$

4.99

Ride with intention. This ride is about mindfully controlling your intensity in individual heart rate zones with purpose. Zone focus required. Interval training is a series of low to high intensity interspersed with recovery periods.

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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.

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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.

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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.

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Roller Coaster

60

m

HeadHeart

Training and Education

$

4.99

Work on building strength with hill climbing and cardio riding interval-style rollers. In your outbound email from the Heart Zones system at the end of the ride, send big Kudos - 245 FIT Points is huge.

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STOPWATCH 052422

59

m

Ride Safe Ride Strong

Training and Education

$

4.99

Ae Cond & Musc Dev 4/9:30 @ HZ4 OPT Z5. Efforts 1:00-1:15-1:30-1:45/1:00 recov btwn ea effort & each set. Opt A: obs/match W for each timed effort. Opt B: Increase G/Watts for each effort at ea cadence 4X starting at somewhat hard-bit harder-hard-very hard. Option C: HARD intensity @ ea efforts & cadence. Goal: hold target cadence for each timed effort and at each level of intensity.

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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.

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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!

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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.

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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.

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Can You Cadence

59

m

Coach Gino

Training and Education

$

4.99

Get ready to get your pedal speed on. Outside of warm up, recovery and cool down, only 2 songs have “normal” standing RPMs - the rest are what I consider “brisk” to down right fast. This class will be very challenging to those who struggle with fast cadences but it is also the type of training that will help turn that weakness into a strength.

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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.

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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.

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Swing Jazz Fusion - Cycling Style

46

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.

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Sunday Morning Spin

59

m

Coach Gino

Themed

$

4.99

A lot of music of many different genres has been influenced or directly descended from gospel music. In addition to that important note is the fact that many indoor cycling classes seek to inspire and lift the spirit as well as to build our fitness and physical health. To that end, this themed class is a nod to clearly gospel music that seeks to inspire and build us up - believing in something higher than ourselves is good for our humility and promotes hope - two things we call can use.

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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.

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Spring Riding

61

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.

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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!

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Hill Repeats - Indoors!

61

m

Coach Gino

Simulation

$

4.99

With indoor training on the rise due to the Pandemic, it seems 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 some hard seated climbs.

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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!

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Fast, Furious, & Fantastic Cadence 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.

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Climbing With Stamina

60

m

Coach Gino

Training and Education

$

4.99

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, longer climbs, more endurance and stamina.

Sometimes we just need to climb to get better at climbing. These are all "longish" songs to help us develop grit and determination - essential ingredients to add to all your climbing training.

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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!

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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 - proper warm up followed by moderate efforts to a mid class peak followed by a short recovery leading to strong sustained intensity to the finish.

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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.

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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.

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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.

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The Pittsburgh Dirty Dozen

60

m

Coach Gino

Simulation

$

4.99

Since 1983 The Dirty Dozen has tested the legs of every cyclist who dares call themselves a “climber”.  It's a bakers dozen of Pittsburgh's steepest hills, with a handful of the elite riders fighting for the chance gain points by making it to the top first.  The Pittsburgh Dirty Dozen has swelled to well over 300 riders each year now, all climbing, pushing, puking and even falling over going uphill as they dared the steeps of Pittsburgh. While they call it a “baker’s dozen” for the 13 separate hills, this 50 mile effort also requires between-climb sections of ascents that each rider must travel, making a day the legs will never forget. This class attempts to give the rider a glimpse of the power required to pull your body and bike up each of these designated climbs. Welcome to Pittsburgh’s Painfest”; The Dirty Dozen.

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Steady State Is Great!

59

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.

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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.

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Stage 9, 2017 TDF

59

m

Coach Gino

Experience

$

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.

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No Train, No Gain

61

m

Coach Gino

Training and Education

$

4.99

The old expression "No Pain, No Gain" has both truth and deception embedded in it. To clean up the intention of that phrase, one simply changes Pain to Train because it is the nature of true TRAINING that delivers the gains in our fitness and performance, not just the act of punishing ourselves. The training simple but purposeful - a bit of variety, and all clearly progressive in effort.

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Cadence Without Resistance Is Futile

59

m

Coach Gino

Training and Education

$

4.99

I've been in more "spin-fest" classes than I care to remember. Those classes where hips are poppin', butts are bouncin' and the only resistance that seems to be consistently applied is resistance to adding appropriate tension. This class is designed to build leg strength, stamina and endurance. We will use almost every other song as a way of emphasizing resistance training.

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Ride Through Italy with Real Italian Music

60

m

Coach Gino

Experience

$

4.99

Riding in Italy is "Heaven for cyclists". This playlist is set to the REAL tunes of Italy with a few "American" concepts of Italian Music at the beginning and the end. If you were to go to a "spin class" in Italy, this should be a good example of what you'd ride to. Pop and contemporary music is very different than what many Americans associate with Italian Music, so let this be a cultural experience for you.

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Your 10X Stronger Than You Think

60

m

Coach Gino

Training and Education

$

4.99

This class is meant to see if you can't surprise yourself and go just that little bit harder. We will increase our intensity (by Watts or HR) 10 times once we warm up. Because both power and heart rate are not linear, but are more exponential, the final 4 increases are half the others. Choose 10-15W for each level, or 5 - 10 BPM for each level.

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Tour de Training

59

m

Coach Gino

Training and Education

$

4.99

This class is intended to demonstrate specific training drills designed to produce specific training effects. The cadence ranges, the Heart Zones or intensity levels and the specific riding cues are all intended to demonstrate how to do these specific cycling / fitness drills. Ideally, each drill would be done multiple times in sets, but for demonstration purposes few are repeated here.

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Spinning In The Club

60

m

Coach Gino

Themed

$

4.99

This is a fun "themed" ride. If you have done dancing in night clubs within the last 10 years, this should feel like that only on a spin bike. These songs are all focused on club dancing, and the various "stuff" that seems to flow with that scene - the only difference is we are pedaling to it.

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Interval Heaven

60

m

Coach Gino

Training and Education

$

4.99

There are lots of different types of intervals, and we explore quite a few of them in this class. While the high intensity work gets all the press, and the fitness benefits deserve it, the moderate to hard intervals also can teach the body to recover and be resilient; a fitness goal all riders should pursue.

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Climbing To The Castle

60

m

Coach Gino

Experience

$

4.99

This is designed to be an “Experience” or “Destination” ride. The objective is to give a little break from the more serious training rides, and try to help the students vicariously experience a memorable or “epic” ride they may never otherwise do.

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HeartZones and PowerTones

59

m

Coach Gino

Training and Education

$

4.99

First half of this class explores the 5 Heart Zones with the class staying together as a function of effort. The second portion of the class is regulated by watts per pound. Since each person has different abilities the effort level will not be in sync even though the power should be.

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Marvelous Muscular Endurance

60

m

Coach Gino

Training and Education

$

4.99

Muscular Endurance is an absolutely essential starting point to becoming a better climber. It’s a precursor to building Muscular Strength. Muscular Endurance is a “double dipper” for fitness. It is easy to understand and easy to implement. This class gives a super concentrated focus on how to do it with a solid 25+ minutes of in-the-saddle demonstration that will press most indoor cycling enthusiasts.

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Endurance Training Made Simple

60

m

Coach Gino

Training and Education

$

4.99

Professional cyclists, or their coaches will tell you that 70% of their training must be endurance training. Even though they need the high intensity work to assail the climbs, and win the sprints, without endurance training, they won’t survive to turn on those other talents when they need them. This is an unavoidable fact. The problem is that this is not very “exciting” training and at times will be downright boring - but it’s like eating your vegetables… ultimately you still “gotta do it”. With mental focus and commitment to the principles of endurance we can get the results we need while having some fun along the way.

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The Basics of Base Building

60

m

Coach Gino

Training and Education

$

4.99

Also called Base Training in cycling circles, the act of “building your base” may be the single most important concept for both competitive as well as recreational riders. Think of it as your foundation of fitness, especially as it relates to endurance. More than that though, it provides a type of efficiency at the lower heart rates or intensity levels that allows for the conservation of fuel for the harder efforts of steeper climbs and explosive efforts that are more common in the heart of the riding season.

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Let's Go Out!

60

m

Coach Gino

Themed

$

4.99

Still stuck on the quarantine / Covid kick in themed classes a bit. After almost a year of not being able to go out to bars or dancing on the weekends, I am more than ready to get life back to normal. These songs are ones you would hear at dance clubs, bars with music and dancing or night clubs in general. While we stuck inside, we can get a workout to the sounds of what we might hear if we were out on the weekend!

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Shredding The Winter Blues

60

m

Coach Gino

Just Fun

$

4.99

The cold, dark and often isolating winter months can be hard on us all - some more than others. I take to winter sports, but even that's not possible when there is no snow - so this class is meant to just be a fun workout. We are lucky to have discovered the great fun and many health benefits of indoor cycling. Let’s lose the blues with an inside ride.

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United We Stand... And Sit

59

m

Coach Gino

Themed

$

4.99

Coming out of the most divisive time I can remember in my lifetime, I wanted to theme this class on the concept of unity. As with many of my themed classes, the titles of the songs and their lyrics are what drove music selection, and then finding a good drill to execute during that song followed. The objective is to leave the rider with positive thoughts of unity and hope, while getting a good workout in the process.

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Power Fun & Exploration

60

m

Coach Gino

Training and Education

$

4.99

This ride is designed to find your “Power Zones” as designed by collaborating efforts of Heart Zones® and Cycling Fusion. The assumption is that 1.0 Watts/Lb should be somewhere in the middle of the “intensity continuum”; ideally in mid zone 3 give or take a full zone due to individual differences. To help find those individual differences, riders explore the feeling of every power level from .5 through 1.5 where the higher levels are pursuing the top end or “Zone 5” of the intensity range.

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Time To Trance To Triumph

60

m

Coach Gino

Training and Education

$

4.99

This class intends on driving home the need to find the joy in and develop the discipline for, long, steady, consistent efforts. Trance type music is the most conducive to this type of work so longer songs and less changes in rider position should promote the effect and feeling here. This class is ideal for winter months where endurance and stamina are the key focus.

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Work Smarter AND Harder

60

m

Coach Gino

Training and Education

$

4.99

When I learned about heart rate training, and endurance riding I adopted the "Work smarter, not harder" mantra. Having trained all levels from newbie riders to elite racers, I've modified that phrase to "Working smarter AND harder". Both have their place and this class presents opportunities to explore them; when the class drill calls for zone 3 you can choose to pull it back into the more productive zone 2. When it calls for zone 4, you can push ahead and get some high intensity time in zone 5. Be opportunistic… work smarter AND harder.

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Sneaky Hard or Just Sneaky

60

m

Coach Gino

Training and Education

$

4.99

As we approach the winter, a focus on more endurance miles is inevitable, and that means a lot more time in the saddle. This class alternates every other song in the saddle where you can choose to make it hard (thus the Sneaky Hard) or you can dial in the right resistance to get those endurance miles at a low heart rate (thus the "Just Sneaky").

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Don’t Let The Summer End

61

m

Coach Gino

Themed

$

4.99

Clearly beached themed, this class was designed at the end of yet one more summer in the sun. Enjoy the energy to motivate you to work hard, and the lyrics to hold on to those fun summer feelings one last time before it slips away.

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Momentum Climbs and Power Stands

59

m

Coach Gino

Simulation

$

4.99

When faced with an endurance ride containing many climbs, the one thing to help preserve the legs and keep the spirits high is the fact that we may get a lot of “help” from the downhills and that we can shorten some of the climbs with both Momentum Climbing technique as well as well-timed Power Stands. This class simulates those techniques. I show how to use your downhill momentum to help it’s partner uphill climb, as well as how to perform a “power stand” to effectively shorten or eliminate shorter climbs.

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Crushing Covid!

60

m

Coach Gino

Themed

$

4.99

The 2019 Covid pandemic threw all the indoor riders into a massive re-group, re-configuration, re-evaluate how we can get our rides and workouts in under the Covid guidelines. This class is designed to simply work hard and show that virus that we won’t be stopped by the fact that we have to be both safe and determined - we are doing this!!

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A Fresh Start

60

m

Coach Gino

Themed

$

4.99

Whether it's a new year, a new job, a new city or a new relationship, it's an opportunity to make it your own; live life on your own terms. You get to choose how you approach the change - choke or charge! This class attempts to push us to CHARGE! This class also has lots of high RPM seated work opportunities from steady high cadence stuff to resistance drills. There are also steady stands to keep the legs challenged.

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Make Me A Good Rider

58

m

Coach Gino

Training and Education

$

4.99

In this class, we are focused on one of the many attributes of a good cyclist - the ability to shift gears often to maintain a consistent level of intensity through lots of different and inconsistent types of terrain. Every other segment after the warm up will present specific practice opportunities for changing gears & cadence in the face of the same intensity goal. Good drills, hard work, and epic climbs - they are all here, but can you manage them with consistency.

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Building It Back

60

m

Coach Gino

Training and Education

$

4.99

Either from recovering from an injury, or a period of apathy, or a life event or two that gets in the way of our fitness, there will be times when we just need to "Build it back". This class is a microcosm of one of the ways to make our way back.

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Finding Your Metabolic & Power Fingerprint

60

m

Coach Gino

Training and Education

$

4.99

This class will delight the data geek and challenge everyone else. We will conduct a test in the three main working heart zones 2,3 and 4 to see how much power we can average in each zone. If you do not wear a heart monitor it will be hard to keep your effort “stabile” in each zone and thus your results may be a bit suspect. Nevertheless, the objective is the same - see how strong you are in 3 different intensity levels, ending the class with some high cadence work just for “good measure”. Keep track of your numbers are repeat 6 weeks later to see if your power has gone up at the same HR or if your HR has gone down with the same power.

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Ready To Climb

60

m

Coach Gino

Training and Education

$

4.99

Becoming a good climber doesn't happen by accident. To get good at going uphill we need the 3 As; Attitude, Altitude, and Aptitude. We need the right mental approach, vertical feet to practice on, and the right techniques to make it all work. This class is your ticket to triple A camp.

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The Club Ride

58

m

Coach Gino

Simulation

$

4.99

If you ride outside, you may start on the trails that are closed to vehicle traffic (think Rails to Trails network). However, these are typically quite flat and if you want a little more challenge, you can either brave the single track of Mountain Biking, or venture out on the paved surfaces and try road riding. The best and most popular way to begin this journey is with riding clubs where there is more safety in numbers. This class simply simulates a typical spring to summer "club ride".

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Climbing & Cadence

60

m

Coach Gino

Training and Education

$

4.99

This is an all around exploratory class that focuses on the ranges of cadences used in different types of climbing. There is a great deal of technique involved in outdoor climbing, and although you can't really practice a lot of that technique indoors, you can still work on climbing at lots of different cadences both in and out of the saddle.

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Summer Tester

59

m

Coach Gino

Training and Education

$

4.99

This class is designed to see how our riding and training preparation for the summer has gone. During the summer months we want to just enjoy riding or be in top shape for racing. The work to get there is done in the Winter and Spring, so this class attempts to test this preparation by seeing how well we can recover and then perform hard, and just see how well we feel after working really hard at the end.

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Winter Training Works!

61

m

Coach Gino

Training and Education

$

4.99

This ride was created after 13 weeks of a 16 week Winter Training plan that started at 1000 training load points (a goal many have for the END of 12 weeks). The plan called for 6% weekly increases, so in other words, it was an aggressive intermediate to advance ed training plan. By this time in the plan, a distinct improvement or two should be noticeable. The various segments and drills done here are meant to just see how far we've come - how good does it feel going hard and fast.

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A Progressive Dirty Dozen Or So

60

m

Coach Gino

Training and Education

$

4.99

This class is designed to provide an opportunity to methodically, progressively continuously increase our intensity. The nature of this progression will "set the rider up" both mentally and physically to push their limits. In the final 2 songs they will shoot for more than 100% beyond their initial warmup level.

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Heart Zones - Strong & Steady

59

m

Coach Gino

Training and Education

$

4.99

Steady effort to build muscular endurance and to train the mind and body to be steady. Playlist focuses on beat to keep cadence on target with a high intensity song at the end to keep our "high end" fitness from losing ground.

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Indian Summer is Here!

59

m

Coach Gino

Themed

$

4.99

Who doesn't love a little more summer in their world!?! This class assumes you have all the fitness you've worked for all summer and want to keep celebrating it! In particular, just as an "Indian Summer" is more of what we love, we repeat many drills for consistency and the joy of keeping a good thing going.

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Keep It Real - An Outside Ride

60

m

Coach Gino

Simulation

$

4.99

This ride simulates a ride start and end right from my place in Pittsburgh. The ride was about the same length of time as an indoor class with a mix of flat riding and climbing. The intention was to make sure and not avoid the hills since we had limited time and wanted to make the workout count.

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Tour De Heart Zones

59

m

Coach Gino

Training and Education

$

4.99

Hall of famer Sally Edwards first invented heart zones on her way to many triathlons (over 160 in her lifetime) and full iron man record setting. This method of training has become a standard for endurance athletes for years. In this class we travel from Zone 1 to Zone 5, progressively working harder and learning a little about each zone and its respective benefits along the way.

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It's All About The Climbing

60

m

Coach Gino

Training and Education

$

4.99

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.

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The Ying & Yang Of Indoor Cycling

59

m

Coach Gino

Training and Education

$

4.99

The key to developing into a well rounded rider, is to vary your drills to expand your skills. Having the ability to sit, stand, pedal slow with heavy resistance (steep simulations) or pedal fast for speed on the flats are each very different but each very essential in a cyclist’s complete bag of tricks. This class highlights these big swings in different riding techniques and drill types.

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Commuting Is Not Diluting

60

m

Coach Gino

Experience

$

4.99

I used to think that my commuting miles just didn't add much to my training, but It turns out that with a little experience, knowledge of the roads, and a heart rate monitor, you can actually improve your fitness from your commute! This class traces my commute to and from LA Fitness in PIttsburgh.

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Worth Fighting For

60

m

Coach Gino

Themed

$

4.99

Your fitness, your cycling performance, you relationships and so much more, are worth fighting for. Decide which one you are fighting for and make this class about that. A unique aspect of this class is 6 steady standing segments. Sometimes our fight is as much about consistency as it is strength. I promise good training, now you promise hard work. Together we will win the fight.

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If It Was Your Birthday & I Was Your DJ

61

m

Coach Gino

Themed

$

4.99

This class is a nod to the transition phase of Periodization. Sometime during the fall, after the peak of summer cycling performance, the body needs a “Transition Phase”. This is where we want less intensity in the riding and more fun and variety to keep us mentally engaged. This doesn’t mean there are no hard efforts, but the pressure to do so is “off” and we ride for the pure joy of it all - sort of like the fun (and yes workout) of dancing at your birthday party!

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For All The Dreamers

66

m

Coach Gino

Themed

$

4.99

As we get ready to move into 2020 with a divided country and our dreamers fates still in the balance with so much uncertainty, this class is meant to have an “international” feel, one that celebrates multiple cultures and the spirit of dreaming of a better world for everyone regardless of where they or their parents were born. There are lots of RESISTANCE drills in this class because every dreamer will be met with lots of resistance that we must plow through them!

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Hey! Wait Up!

59

m

Coach Gino

Experience

$

4.99

This is a fun simulation of a club ride where the pack left a few of us before we were ready because we arrived at the starting point late. It's a hard working ride where we have to catch up to not only the slower riders, but the lead group up front. The chase is on!

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Raising The Cadence Bar

59

m

Coach Gino

Training and Education

$

4.99

Increasing your average cadence or RPM of pedaling should be an annual goal for just about any cyclist. It is a way to increase power, improve aerobic fitness and ultimately keep the legs fresh for those steep mashing type climbs when they come. Increasing your preferred sweat spot for pedal speed is a long term goal that takes training with purpose and attention.

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Aerobic Development

59

m

Coach Gino

Training and Education

$

4.99

This class could be considered a good "maintenance" class to keep up the aerobic fitness with a little push at the end to extend our ability to endure more hard work with both the legs and the lungs. This is also an ideal ride in the early spring after a winter of low zone endurance training. While heart zone 2 produces more Aerobic Endurance, heart zone 3 is ideal for Muscular Endurance, and this class has the lion's share of its time spent here.

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3 Levels Of Muscular Endurance

59

m