www.schwinneducation.com

!

Schwinn® Cycling Presents Abbie Appel’s Favorite Ride

Gear Up to the Groove! We all want to know what the experts are saying, playing, and doing in their classes and here is your chance! Join Abbie Appel for a unique and memorable ride that uses the structure of each song to push intensity and inspire you to gear up and get after it! 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

• Music Mapping

• Music’s effect on exercise

• Interval Training

What’s the Inspiration?

• Subjective

• Objective

• Outdoor Elements vs. Indoor Ride

What Does it Look Like?

• Ride Breakdown

How To Bring It To Life

• Schwinn Cycling Coach’s Pyramid

How It All Connects – Schwinn Cycling Coach’s Pyramid

How To Teach this Ride

1. Interval Ride

2. Choose ride before music

3. Choose music YOU love

Schwinn®(Cycling(Presents(Abbie(Appel’s(Favorite(Ride(“Gear(Up(to(Groove”(www.abbieappel.com Facebook:abbieappel Twitter: @abbieappel

www.SchwinnEducation.com Schwinn Indoor Cycling Official Site

@SCHWINNtraining

!

Stage/ Time

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

W/U!7:56!

!

Earth(Song((Hani’s(Extended(Radio(Experience)(

Michael!Jackson!(7:56)!!

809100! Seated!Flat!80!9!90! Combo!Flat!

!

Easy9Moderate! 0:00! 4:00!Moderate! 4:01! 7:56!

!

Establish!cadence,!resistance,!and!riding!technique!

Observation:(Notice!easy!and!moderate!wattage!numbers!over!5!

minutes(

Association:(Feel!intensity!change.(Commit!to!your!intensity.(INSPIRATION(Coaching(

“Set(your(Intentions(on(the(first(two(stages(being(the(toughest”!

1!12:55!

!

Latch(Disclosure!(4:16)!

(The(Walker((Cobra(Spaceship(

Remix)(Fitz!and!The!Tantrums!(4:26)!

(Dog(Days(Are(Over(

Florence!and!the!Machine!(4:13)!

70!9!80! Seated!Hill!! !! !

70!9!80! Combo!Hill!! !! !

70!9!80! Combo!Hill!! !! !

!

Moderate! 0:00! 1:15!! Hard! 1:16! 4:16!! ! !

Moderate! 0:00! 1:25!Hard! 1:26! 3:56!Easy! 3:56! 4:26!

Moderate! 0:00! 1:16!Hard!9!Anaerobic! 1:17! 4:04!

Easy! 4:05! 4:13!!

Observation:(What!is!your!distance!in!3:00!Hill?(

(Goal:(Meet!or!beat!distance!in!2.5!minutes!and!again!in!2!minutes(

!

Association(How!much!harder!(resistance!or!cadence)!do!you!need!to!work!to!

reach!the!same!distance?!

2!15:51!

!

Long(Way(Home(Fedde!le!Grand,!Sultan!&!Ned!

Shepherd!(6:51)!(

Under(Pressure(Queen!&!David!Bowie!(3:55)!

(Tragedy(

Bee!Gees!(5:05)!

80!9!110! Seated!Flat!! !! !! !

60!9!85! Combo!Hill!! !

80!9!110! Seated!Flat!! !

!

Easy!9!Moderate! 0:00! 2:09!Moderate!to!Anaerobic!

2:10! 6:00!

Easy! 6:01! 6:51!Moderate!to!Anaerobic!!

0:00! 3:55!

! ! !Moderate!to!Hard! 0:00! 5:05!

!

Can!you!repeat!intensity!with!each!breakaway?!

(Observation:(Notice!your!wattage!

when!you!work!hard!and!go!breathless(

(Goal:(Match!wattage!or!higher!for!each!sprint!w/positive!and!negative!

recoveries(!

Association:(Notice!what!the!body!is!feeling.(Are!you!able!to!control!

your!breathing!and!recover!within!1!minute!or!30!seconds?(

(Dissociation:(Think!about!how!

conquering!these!little!battles!can!help!you!conquer!little!battles!in!

your!life(!

INSPIRATION(Coaching(“Recover(longer(or(more(often(to(hit(the(same(watt(each(time(”(

3!11:13!

!

(Fire(Burning(Sean!Kingston!(4:03)!

(PYT(

Michael!Jackson!(3:59)!(

Shot(Me(Down(David!Guetta!(3:11)!

65!9!85! Combo!Hill!! !

65!9!75! Combo!Hill!! !

80!9!110! Seated!Flat!80!9!110! Seated!Flat!80!9!110! Seated!Flat!80!9!110! Seated!Flat!

!

Moderate!to!Hard! 0:00! 4:03!! ! !

Moderate!to!Hard! 0:00! 3:59!! ! !

Easy! 0:00! 0:41!Anaerobic!! 0:42! 1:27!

Easy!! 1:28! 1:59!Anaerobic! 2:00! 2:45!

!

Use!music!to!gradually!increase!intensity!over!first!4:00!

Observation:(What!is!your!cadence?((

Goal:(Maintain!constant!cadence!through!three!resistance!increases(

(Challenge:(Control!breathing!and!intensity!in!first!8:00!minutes!to!

beat!highest!wattage!in!the!last!3:00(

Association(Feel!the!rhythm!of!the!music!

helping!you!work!a!little!longer!and!harder!

(Dissociation:(Think!about!the!satisfaction!you!feel!when!you!finish!a!challenging!race!or!task(

4!9:56!

!

Willing(and(Able(Prince!(5:00)!

!This(Must(Be(The(Place(Talking!Heads!(4:56)(

!

80!9!100! Seated!Flat!! !

80!9!100! Seated!Flat!!

Easy! 0:00! 5:00!! ! !

Easy/Stretch! 0:00! 4:56!!

Recover! Revisit!Ride!