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338

Heart Zones and Power Tones

Heart Zones and Power Tones

Gino Nacey

60

Minutes

time

m

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.

Everyone's All In

Everyone's All In

Gino Nacey

64

Minutes

time

m

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.

Fall Riding - Brisk & Brilliant

Fall Riding - Brisk & Brilliant

Gino Nacey

63

Minutes

time

m

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 season is almost over so it's time to embrace every last mile. Let's go get our last licks in outside!

Getting Back To Single Track

Getting Back To Single Track

Gino Nacey

62

Minutes

time

m

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.

Hill Repeats Indoors-masked

Hill Repeats Indoors-masked

Gino Nacey

62

Minutes

time

m

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.

Inspiration Thru Perspiration

Inspiration Thru Perspiration

Gino Nacey

60

Minutes

time

m

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.

It's All About The Climbing

It's All About The Climbing

Gino Nacey

77

Minutes

time

m

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.

It's OK To Not Crush It AGAIN

It's OK To Not Crush It AGAIN

Gino Nacey

47

Minutes

time

m

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.

Keep It Real - An Outside Ride -45

Keep It Real - An Outside Ride -45

Gino Nacey

48

Minutes

time

m

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.

Make Me A Good Rider - 45

Make Me A Good Rider - 45

Gino Nacey

46

Minutes

time

m

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.

Marvelous Muscular Endurance from Home

Marvelous Muscular Endurance from Home

Gino Nacey

66

Minutes

time

m

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.

Momentum Climbs & Power Stands

Momentum Climbs & Power Stands

Gino Nacey

72

Minutes

time

m

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.

No Black Holes

No Black Holes

Gino Nacey

73

Minutes

time

m

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.

No Regrets

No Regrets

Gino Nacey

46

Minutes

time

m

It has been 10 years since I opened my own Spin Studio, and this class is a bit of a tribute to those days with a little story line and a big positive message baked in. Small fitness clubs across the country are born out of love, sustained with determination and high energy, and often finish with plenty of blood, sweat and tears.

Power Fun and Exploration

Power Fun and Exploration

Gino Nacey

61

Minutes

time

m

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.

Rainy Day - Heart Zones Class

Rainy Day - Heart Zones Class

Gino Nacey

56

Minutes

time

m

Written by Heart Zones master trainers and delivered in class by Coach Gino. 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.

Shredding The Winter Blues

Shredding The Winter Blues

Gino Nacey

71

Minutes

time

m

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.

The Basics of Base Building from Home

The Basics of Base Building from Home

Gino Nacey

68

Minutes

time

m

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.

Three Ways Home

Three Ways Home

Gino Nacey

61

Minutes

time

m

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.

Tootie Fruity n' Kick Your Booty - Heart Zones - 4

Tootie Fruity n' Kick Your Booty - Heart Zones - 4

Gino Nacey

43

Minutes

time

m

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.

No Train No Gain

No Train No Gain

Gino Nacey

63

Minutes

time

m

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.

Momentum Climbs - Power Stands

Momentum Climbs - Power Stands

Gino Nacey

59

Minutes

time

m

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.

No Regrets - Masked

No Regrets - Masked

Gino Nacey

60

Minutes

time

m

It has been 10 years since I opened my own Spin Studio, and this class is a bit of a tribute to those days with a little story line and a big positive message baked in. Small fitness clubs across the country are born out of love, sustained with determination and high energy, and often finish with plenty of blood, sweat and tears.

Raising The Cadence Bar from Home

Raising The Cadence Bar from Home

Gino Nacey

66

Minutes

time

m

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.

Race Training - Short & Steep - 45

Race Training - Short & Steep - 45

Gino Nacey

48

Minutes

time

m

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.

Ready To Climb AGAIN

Ready To Climb AGAIN

Gino Nacey

62

Minutes

time

m

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.

Raising The Cadence Bar

Raising The Cadence Bar

Gino Nacey

63

Minutes

time

m

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.

Race Day MTB Style

Race Day MTB Style

Gino Nacey

61

Minutes

time

m

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.

Ready To Climb

Ready To Climb

Gino Nacey

63

Minutes

time

m

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.

Time To Trance To Triumph

Time To Trance To Triumph

Gino Nacey

61

Minutes

time

m

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.

The Club Ride - 45

The Club Ride - 45

Gino Nacey

47

Minutes

time

m

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.

Tour de Training from Home

Tour de Training from Home

Gino Nacey

71

Minutes

time

m

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.

The Pittsburgh Dirty Dozen

The Pittsburgh Dirty Dozen

Gino Nacey

72

Minutes

time

m

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.

The Summer Feels So Good

The Summer Feels So Good

Gino Nacey

58

Minutes

time

m

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!

Tour de Training

Tour de Training

Gino Nacey

63

Minutes

time

m

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.

You’re 10X Stronger Than You Think

You’re 10X Stronger Than You Think

Gino Nacey

62

Minutes

time

m

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.

Worth Fighting For

Worth Fighting For

Gino Nacey

75

Minutes

time

m

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.

Working Smarter & Harder - 45

Working Smarter & Harder - 45

Gino Nacey

46

Minutes

time

m

When I learned about heart rate training, and endurance riding I adopted the "Work smarter, not harder" mantra. Having 10 more years of experience 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.

Winter Training Works

Winter Training Works

Gino Nacey

58

Minutes

time

m

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.

Zig Zags & The Chase - Heart Zones Class

Zig Zags & The Chase - Heart Zones Class

Gino Nacey

70

Minutes

time

m

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.

Ying & Yang of Indoor Cycling

Ying & Yang of Indoor Cycling

Gino Nacey

60

Minutes

time

m

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.

Unbreakable - Heart Zones Class

Unbreakable - Heart Zones Class

Gino Nacey

62

Minutes

time

m

Two big sets of work, with intervals of all kinds, and a playlist that will fire you up and keep you working hard! Mixture of different intensities and intervals.

Winter Training Works - 45

Winter Training Works - 45

Gino Nacey

49

Minutes

time

m

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.

United We Stand & Sit

United We Stand & Sit

Gino Nacey

59

Minutes

time

m

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.

Worth Fighting For

Worth Fighting For

Gino Nacey

62

Minutes

time

m

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.

Spinning In The Club!

Spinning In The Club!

Gino Nacey

69

Minutes

time

m

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.

Strong & Steady - Heart Zones Class

Strong & Steady - Heart Zones Class

Gino Nacey

61

Minutes

time

m

An all around workout with a bit of everything: fast flats, power stands, breakaways, climbing intervals, and steady climbs. With long intervals, cue on biomechanics. Active recovery means to drop heart rate while pedaling lowering RPM and resistance

Stage 9, 2017 TDF - 45

Stage 9, 2017 TDF - 45

Gino Nacey

46

Minutes

time

m

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.

Swing Jazz Fusion Cycling Style - 45m

Swing Jazz Fusion Cycling Style - 45m

Gino Nacey

47

Minutes

time

m

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.

Sunday Morning Spin

Sunday Morning Spin

Gino Nacey

60

Minutes

time

m

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.

Summer Tester

Summer Tester

Gino Nacey

120

Minutes

time

m

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.

Spinning Valentines To My Friends

Spinning Valentines To My Friends

Gino Nacey

63

Minutes

time

m

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.

Single Speed - Heart Zones Class

Single Speed - Heart Zones Class

Gino Nacey

61

Minutes

time

m

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.

Spring Riding

Spring Riding

Gino Nacey

61

Minutes

time

m

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.

Summer Tester - 45

Summer Tester - 45

Gino Nacey

45

Minutes

time

m

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.

Steady State is Great

Steady State is Great

Gino Nacey

59

Minutes

time

m

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.

Stage 9, 2017 TDF - 60

Stage 9, 2017 TDF - 60

Gino Nacey

61

Minutes

time

m

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.

Stay The Course

Stay The Course

Gino Nacey

62

Minutes

time

m

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.

The Ying & Yang of Indoor Cycling from Home

The Ying & Yang of Indoor Cycling from Home

Gino Nacey

71

Minutes

time

m

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.

The Summer Feels So Good - 45

The Summer Feels So Good - 45

Gino Nacey

42

Minutes

time

m

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!

Hold On You're Nearly There - Heart Zones

Hold On You're Nearly There - Heart Zones

Gino Nacey

58

Minutes

time

m

Written by Heart Zones master trainers and delivered in class by Coach Gino. Finishing each work set with a strong effort trains your body to finish strong on race day! There are two long endurance segment. This class teaches the relationship between stimulus of gear and the response -heart rate.

Hill Repeats Indoors

Hill Repeats Indoors

Gino Nacey

62

Minutes

time

m

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.

Getting Our Lives Back

Getting Our Lives Back

Gino Nacey

61

Minutes

time

m

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.

Inspiration Through Perspiration from Home

Inspiration Through Perspiration from Home

Gino Nacey

62

Minutes

time

m

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.

Indian Summer Is Here - 45

Indian Summer Is Here - 45

Gino Nacey

46

Minutes

time

m

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.

If I Was Your Birthday & I Was Your DJ

If I Was Your Birthday & I Was Your DJ

Gino Nacey

69

Minutes

time

m

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!

It's Your UN-Birthday! - 45

It's Your UN-Birthday! - 45

Gino Nacey

109

Minutes

time

m

Shorter version with the title reminding everyone that it is their UN-birthday 364 days per year. 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!

It's OK To Not Crush It

It's OK To Not Crush It

Gino Nacey

46

Minutes

time

m

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.

Working Into It

Working Into It

Amy Macgowan

32

Minutes

time

m

Amy takes her time with this Foundations course. Even though it's short, she allows a nice warmup before the real work begins

Let's Get Rolling

Let's Get Rolling

Amy Macgowan

32

Minutes

time

m

This class finds amy ready to bring her students to the next level.

Laying a Foundation

Laying a Foundation

Amy Macgowan

46

Minutes

time

m

Amy has put together a class here to help those who are wanting just a bit more. This 45 minute class will be a real tester for those used to foundation courses, but will lay the needed foundation if you feel ready to take on longer efforts

Leg Speed & Pedal Stroke

Leg Speed & Pedal Stroke

Tom Scotto

45

Minutes

time

m

Tom focuses on technique in this class. We work on leg speed and the mechanics of our pedal stroke. Good mechanics will lead to both better performance, and less pain.

Building Climbing Strength

Building Climbing Strength

Tom Scotto

30

Minutes

time

m

If you live in the North East, even beginners must learn how to climb. Tom takes a group of newbies along for a challenging ride as they learn the fundamentals of climbing.

Club Ride in France (GeneTom Coaching, Music)

Club Ride in France (GeneTom Coaching, Music)

Gino Nacey, Tom Scotto

59

Minutes

time

m

Ideally suited for all-round cycling work, this DVD has a great combination of flats and mild climbs. Warmup with a mild initial climb to help everyone “find their legs” followed by some beautiful flat paceline work. You’ll then encounter the tough climb of the day that lures out the two hammer heads of the group, who ultimately spend the rest of the ride trying to establish who keeps the lead.

This video includes both music and a coaching track by Gene Nacey and Tom Scotto.

Heart Zones Revisited

Heart Zones Revisited

Gino Nacey

46

Minutes

time

m

Heart rate is the window into how the body is responding to the stress of each effort, each ride, and our overall training and adaptation. This time on the bike will take us through all 5 heart zones, in a progressive and measured fashion - each increase helping us focus the feeling of working in that zone, as well as discovering how power can be affected in the process.

The Kid Who Wants To Ride

The Kid Who Wants To Ride

Gino Nacey

32

Minutes

time

m

The Kid Who Wants To Ride

Early Season Strength & Endurance

Early Season Strength & Endurance

Gino Nacey

61

Minutes

time

m

Early Season Strength & Endurance combines Muscular Endurance work as the Endurance component to this ride. Between a couple long ME drills are more traditional strength work of high resistance and low cadence.

Exploring Aerobic Fitness

Exploring Aerobic Fitness

Tom Scotto

31

Minutes

time

m

Exploring Aerobic Fitness

Muscular Endurance

Muscular Endurance

Tom Scotto

45

Minutes

time

m

Muscular Endurance Indoor cycling class. 45 minutes for the intermediate rider. 3 climbs that are designed to condition connective tissues such as tendons and ligaments to prepare the legs for hard climbs and strength work. Instructed by Tom Scotto of stage 5 /cycling fusion from Boston.

Cause and Effect

Cause and Effect

Jennifer Sage

47

Minutes

time

m

Jennifer has her Live Streaming Broadcast debut with this class. Despite a lack of video, the imagery is clear and the cues are timed to perfection

Work It & Spend It

Work It & Spend It

Amy Macgowan

61

Minutes

time

m

Amy Macgowan: Work It & Spend It. This is an advanced class that focuses on strength and climbing.

Steel City Showdown (M)

Steel City Showdown (M)

61

Minutes

time

m

This race is a truly unique criterium bicycle race through the city of Pittsburgh. This DVD follows three different races: Men's Cat 4 & 5, Women's Cat 1, 2, & 3, and Men's Cat 1, 2, & 3. The rides are ideally suited for steady state and interval work and it provides plenty of variety and different race simulations. Global Ride provides a menu system that allows the viewer to watch with or without music, and iwth or without coaching. The DVD itself is 60 minutes long, including 10 minutes of warm up and cool down.

This video includes only music, there is no coaching track.

Steel City Showdown (C, M)

Steel City Showdown (C, M)

60

Minutes

time

m

This race is a truly unique criterium bicycle race through the city of Pittsburgh. This DVD follows three different races: Men's Cat 4 & 5, Women's Cat 1, 2, & 3, and Men's Cat 1, 2, & 3. The rides are ideally suited for steady state and interval work and it provides plenty of variety and different race simulations. Global Ride provides a menu system that allows the viewer to watch with or without music, and iwth or without coaching. The DVD itself is 60 minutes long, including 10 minutes of warm up and cool down.

This video includes both music and a coaching track by Chris Mayhew.

Steel City Showdown (G, M)

Steel City Showdown (G, M)

60

Minutes

time

m

This race is a truly unique criterium bicycle race through the city of Pittsburgh. This DVD follows three different races: Men's Cat 4 & 5, Women's Cat 1, 2, & 3, and Men's Cat 1, 2, & 3. The rides are ideally suited for steady state and interval work and it provides plenty of variety and different race simulations. Global Ride provides a menu system that allows the viewer to watch with or without music, and iwth or without coaching. The DVD itself is 60 minutes long, including 10 minutes of warm up and cool down.

This video includes both music and a coaching track by Gene Nacey.

Speed & Power in Italy (Music Only)

Speed & Power in Italy (Music Only)

64

Minutes

time

m

Warm up to a video montage of the architecture, canals, and little shops of Venice. After you find your legs on a gradual climb, you’ll get your speed fix by riding along a quiet highway overlooking the Ligurian coast near Bracco. These two sections lead to a brisk riverside run in Valstagna along the River Brenta. The fast pace of these flat to rolling sections will be the perfect setup for the killer climb that awaits you below the mountain village of Rocco. Finally, cool down to a photo montage of the behind the scenes activities of the film and riding crew, and the places where they stayed.

This video only includes music, there is no coaching track.

Paceline Cycling in France (Music Only)

Paceline Cycling in France (Music Only)

55

Minutes

time

m

Treat yourself to a perfect ride at the base of the French alps. Two steady 20 minute efforts separated by a 5 minute recovery will provide lots of training scenarios and objectives with this DVD. Did we mention you were at the base of the FRENCH ALPS? Stay focused on your training, not just the beautiful scenery.

This video includes only music, there is no coaching track.

TDF Climbing in France (GeneTom, Music)

TDF Climbing in France (GeneTom, Music)

Tom Scotto

62

Minutes

time

m

TDF Climbing in France features two of the most climbed mountain passes of the Tour de France - the Col de la Columbiere (20x) and the Col des Aravis (39x). Come and ride the culmination of 3 days of training in the French alps by knocking down a climbers dream. Four distinct climbs, with the two finishers on the exact road ridden by the Tour de France just 2 days after we finished filming on the Columbiere. This DVD is not for the weak, you need to be clicked in and ready to take this challenge head on. The scenery is always better when your looking at it from the top.

This video includes both a music track and a coaching track by Gene Nacey and Tom Scotto

Triple Bypass

Triple Bypass

Jennifer Sage

57

Minutes

time

m

Jennifer Sage at Cycling Fusion

Urban Assault in Italy (Fiona and Music)

Urban Assault in Italy (Fiona and Music)

Fiona Ford

61

Minutes

time

m

This DVD offers both flexibility and challenge to any cyclists, at any level. The entire workout is 1 hour long. The warm up and cool down are each only 3 minutes, so there’s not a lot of time for chit chatting. After an 8 minute set of flats and slight grades over looking the Ligurian coast, you are faced with the first of 2 twenty minute climbs that can be approached as either a 2 X 20 Power workout, or as a dual Steady State or Tempo ride with a 6 minute recover section between them. You set the agenda, and let the cities of Sori, Rapallo, Portofino and Camogli set the scenes. Unlike previous Global Ride DVDs shot in predominantly quiet rural areas, this DVD is shot right in the heart of these beautiful coastal cities, showing off both their architecture as well as their unique footprint along the coastlines they define.

Ideally suited for power training, this DVD takes you high above some of the most beautiful coastlines of Italy.

This video includes both music and a coaching track by Fiona Ford.

Ramp It Up

Ramp It Up

Jennifer Sage

56

Minutes

time

m

Ramp It Up - Jennifer Sage

Club Ride in France (Music Only)

Club Ride in France (Music Only)

58

Minutes

time

m

Ideally suited for all-round cycling work, this DVD has a great combination of flats and mild climbs. Warmup with a mild initial climb to help everyone “find their legs” followed by some beautiful flat paceline work. You’ll then encounter the tough climb of the day that lures out the two hammer heads of the group, who ultimately spend the rest of the ride trying to establish who keeps the lead.

This video includes only music, there is no coaching track.

Crossing the Threshold

Crossing the Threshold

Jennifer Sage

60

Minutes

time

m

Crossing the Threshold with Jennifer Sage.

Paceline Cycling in France (GeneTom, Music)

Paceline Cycling in France (GeneTom, Music)

Gino Nacey, Tom Scotto

55

Minutes

time

m

Treat yourself to a perfect ride at the base of the French alps. Two steady 20 minute efforts separated by a 5 minute recovery will provide lots of training scenarios and objectives with this DVD. Did we mention you were at the base of the FRENCH ALPS? Stay focused on your training, not just the beautiful scenery.

This video includes music and a coaching track by Gene Nacey and Tom Scotto.

Wine Country

Wine Country

0

Minutes

time

m

Epic Wine Country takes you on a virtual training ride in the gorgeous Napa Valley wine country with cyclists from Sojourn Bicycle Tours.

Pedal Stroke Drills

Pedal Stroke Drills

Jennifer Sage

50

Minutes

time

m

Jennifer Sage with her Pedal Stroke Drills class.

It Starts at the Beginning

It Starts at the Beginning

Gino Nacey

31

Minutes

time

m

Cycling Fusion's Grand Opening ride with Gene Nacey. A great beginner class.

Ramp, Attack, Sustain

Ramp, Attack, Sustain

Tom Scotto

60

Minutes

time

m

An advanced class concentrating on anaerobic endurance from Tom Scotto on Cycling Fusion's Grand Opening.

Dirty Dozen (G, M)

Dirty Dozen (G, M)

101

Minutes

time

m

Some of the steepest hills in the USA can be found n Pittsburgh. to showcase them, a race of the 13 hardest, steepest, most grueling hills was started 27 years ago. Each year it gets bigger, and attracts more of the area's strongest riders, even though it is completely unsanctioned, unapproved, uninsured and well... unbelievable.

This video includes both music and a coaching track by Gene Nacey.

Climbing Sufferage in Italy (Music Only)

Climbing Sufferage in Italy (Music Only)

62

Minutes

time

m

Enjoy short video clips of magnificent cathedrals and artistry of Italy. Follow that with an extended warm up climb on the Time Trial route of the 2009 Giro d’Italia. The middle climb represents the longest climb in Global Ride DVD history – 30 solid mountain minutes. Finally top off those legs in Switchback hell. Steep and relentless. The cool-down to behind the scenes pics will give an easy finish to one kick a** ride.

Climb on the same road as the 2009 Tour of Italy, Stage 12, that Lance Armstrong called "Epic and Breathtaking".

This Virtual Ride only has music. There are no coaching tracks.

Negative Split - ICI PRO

Negative Split - ICI PRO

Leslie Mueller

81

Minutes

time

m

The term “Negative Split” has been used for decades to describe an endurance event in which the second half is completed faster than the first half. Virtually all of the world’s long distance running records have been set with a 51/49 ratio of time. Learn why this way of training and racing is beneficial and some fun ways to incorporate this into your indoor cycling classes. Leslie Mueller taught this class at the 2011 ICI PRO Conference.

ICI Pro Kickoff Ride in Boston 2011

ICI Pro Kickoff Ride in Boston 2011

Tom Scotto

71

Minutes

time

m

The opening ride of the ICI Pro Conference in Boston in 2001. Cycling Fusion sponsored the kick-off ride with a live rock band and professional lighting! This was a demonstration of the POWER of Indoor Cycling 2.0 as we experienced a room full of Indoor Cycles with POWER from Keiser and FreeMotion.

Biomechanics Builds Better Bodies Lecture

Biomechanics Builds Better Bodies Lecture

Tom Scotto

39

Minutes

time

m

This is the Biomechanics Builds Better Bodies lecture before the ride with Tom Scotto.
Shot at the ICI Pro 2011 Conference in Boston.

Power Games

Power Games

Gino Nacey

60

Minutes

time

m

The games we play while cycling. This ride was shot live at the ICI Pro 2011 Conference.

Mastering the Music

Mastering the Music

Tom Scotto

33

Minutes

time

m

Music can be the most challenging part of designing your workout. The rhythms, tempo and emotion needs to be right to allow your riders to get the most from your class. Learn how to use tempo and cuing techniques to enhance your drills and manipulate intensity. Stop getting boxed in by your music. Experience (easy-to-do) advanced music editing techniques that allow you to take control. Includes an overview of popular music editing software, finding music and organizing your library so you can build profiles quickly. This playlist includes both the lecture and the ride portions of this workshop.

Pod Group Ride at ICI Pro Conference

Pod Group Ride at ICI Pro Conference

Cameron Chinatti, Pam Benchley

65

Minutes

time

m

Big Group Ride featuring Cameron Chinatti and Pam Benchley from Stages Indoor Cycling.

Explosive Training Ride - From Basic to Ballistic

Explosive Training Ride - From Basic to Ballistic

Tom Scotto

54

Minutes

time

m

Training with Power on Indoor bikes has arrived. It is useful at every level of rider and class objective, it is only a function of how you put it to use, and how you coach to it that changes. We will explore using power with beginner students as well as those who have progressed to Sprinting and Power Testing.

Speed & Power in Italy (Gene and Music)

Speed & Power in Italy (Gene and Music)

60

Minutes

time

m

Warm up to a video montage of the architecture, canals, and little shops of Venice. After you find your legs on a gradual climb, you’ll get your speed fix by riding along a quiet highway overlooking the Ligurian coast near Bracco. These two sections lead to a brisk riverside run in Valstagna along the River Brenta. The fast pace of these flat to rolling sections will be the perfect setup for the killer climb that awaits you below the mountain village of Rocco. Finally, cool down to a photo montage of the behind the scenes activities of the film and riding crew, and the places where they stayed.

This video includes both music and a coaching track by Gene Nacey.

Heart Rate Pyramid

Heart Rate Pyramid

Gino Nacey, Tom Scotto, Jennifer Sage

45

Minutes

time

m

This is a 45min intermediate class taught by Jen Sage at Cycling Fusion Grand Opening. She is also riding with Tom Scotto and Gene Nacey.

Oceanside Ride (Music Only)

Oceanside Ride (Music Only)

47

Minutes

time

m

Three heart pounding segments intergrated to create on fantastic ride across Hawaii.

Oceanside Ride - Hawaii DVD2 - Music Only

Oceanside Ride - Hawaii DVD2 - Music Only

41

Minutes

time

m

Three heart pounding segments intergrated to create on fantastic ride across Hawaii.

Baselining: Week 1

Baselining: Week 1

Tom Scotto

63

Minutes

time

m

Tom Scotto kicks off Winter Training 2012 with a class in Baselining. This hour-long ride will focus on intervals and threshold management.

Cadence & Efficiency: Week 2

Cadence & Efficiency: Week 2

Gino Nacey

60

Minutes

time

m

This week, Gene rides an hour class focusing on getting the most out of your full pedal stroke. Hang out below T1 and get a ton of Zone 2 points!

Proper Form & Technique: Week 3

Proper Form & Technique: Week 3

Leslie Mueller, Tom Scotto

61

Minutes

time

m

Leslie and Tom are nothing short of experts when it comes to proper form and technique on the bike. Learn from the best in this week's edition of Winter Training.

Zone 3 - The Gateway Drug: Week 4

Zone 3 - The Gateway Drug: Week 4

Gino Nacey

86

Minutes

time

m

Gene goes through all of the benefits of Zone 3 while doing some muscular endurance and zone stability training.

Strength Training by Fit FX: W1

Strength Training by Fit FX: W1

Josh Berthold

55

Minutes

time

m

Strength Training by Fit FX: W1
Winter Training 2012 Week 1

Introduction to Yoga: W2

Introduction to Yoga: W2

Lindsay Heilman

64

Minutes

time

m

Introduction to Yoga - WT2012-W2
Winter Training 2012

Optimal Performance: W3

Optimal Performance: W3

Leslie Mueller

61

Minutes

time

m

Optimal Performance: W3
Winter Training 2012 Week 3

Yoga: W4

Yoga: W4

Lindsay Heilman

86

Minutes

time

m

Yoga: W4
Winter Training 2012 Week 4

Final Climbing Baselines

Final Climbing Baselines

Gino Nacey

82

Minutes

time

m

Final Climbing Baselines: W5
Winter Training 2012 Week 5

Yoga: W5

Yoga: W5

Lindsay Heilman

83

Minutes

time

m

Yoga: W5
Winter Training 2012 Week 5

Progressive Meritage

Progressive Meritage

Jennifer Sage

60

Minutes

time

m

This is a creative, high intensity interval class done in four sets. The first three sets are each a different position, the fourth set is a blend of all three – a meritage if you will! Within each set, the intervals get progressively longer. A great class for when your students have a hard time staying focused!

Cruise Intervals

Cruise Intervals

Jennifer Sage

62

Minutes

time

m

Cruise Intervals - Jennifer Sage

Riding with Sally Edwards

Riding with Sally Edwards

Chuck Cali

89

Minutes

time

m

Riding with Sally Edwards: W6
Winter Training 2012: Week 6

Explosive Training Ride

Explosive Training Ride

Tom Scotto

54

Minutes

time

m

Training with Power on Indoor bikes has arrived. It is useful at every level of rider and class objective, it is only a function of how you put it to use, and how you coach to it that changes. We will explore using power with beginner students as well as those who have progressed to Sprinting and Power Testing.

Introduction to Pilates: W6

Introduction to Pilates: W6

Laura Greeley

62

Minutes

time

m

Introduction to Pilates: W6
Winter Training 2012: Week 6

Finding Our Climbing Legs & Building Strength

Finding Our Climbing Legs & Building Strength

Gino Nacey

101

Minutes

time

m

Finding Our Climbing Legs & Building Strength: W7
Winter Training 2012 Week 7

Pilates: W7

Pilates: W7

Laura Greeley

60

Minutes

time

m

Pilates: W7
Winter Training 2012 Week 7

Power & Tempo - Who's Been Training: W8

Power & Tempo - Who's Been Training: W8

Gino Nacey

101

Minutes

time

m

Power & Tempo - Who's Been Training: W8
Winter Training 2012 Week 8

Pilates: W8

Pilates: W8

Laura Greeley

59

Minutes

time

m

Pilates: W8
Winter Training 2012 Week 8

Load and Hold

Load and Hold

Jennifer Sage

30

Minutes

time

m

Jennifer Sage leads a 30 minute class.

Zone 3: Transition Training: W9

Zone 3: Transition Training: W9

Gino Nacey

101

Minutes

time

m

Zone 3: Transition Training: W9
Winter Training 2012: Week 9

Speed & Power in Italy (Gene Only)

Speed & Power in Italy (Gene Only)

Gino Nacey

60

Minutes

time

m

Warm up to a video montage of the architecture, canals, and little shops of Venice. After you find your legs on a gradual climb, you'll get your speed fix by riding along a quiet highway overlooking the Ligurian coast near Bracco. Finally, cool down to a photo montage of the behind the scenes activities of the film and riding crew, and the places where they stayed.

Speed and Power in Italy (German Only)

Speed and Power in Italy (German Only)

60

Minutes

time

m

Warm up to a video montage of the architecture, canals, and little shops of Venice. After you find your legs on a gradual climb, you'll get your speed fix by riding along a quiet highway overlooking the Ligurian coast near Bracco. Finally, cool down to a photo montage of the behind the scenes activities of the film and riding crew, and the places where they stayed.

Speed and Power in Italy (German+Music)

Speed and Power in Italy (German+Music)

60

Minutes

time

m

Warm up to a video montage of the architecture, canals, and little shops of Venice. After you find your legs on a gradual climb, you'll get your speed fix by riding along a quiet highway overlooking the Ligurian coast near Bracco. Finally, cool down to a photo montage of the behind the scenes activities of the film and riding crew, and the places where they stayed.

Climbing Sufferage in Italy (Sally, Music)

Climbing Sufferage in Italy (Sally, Music)

62

Minutes

time

m

Enjoy short video clips of magnificent cathedrals and artistry of Italy. Follow that with an extended warm up climb on the Time Trial route of the 2009 Giro d’Italia. The middle climb represents the longest climb in Global Ride DVD history – 30 solid mountain minutes. Finally top off those legs in Switchback hell. Steep and relentless. The cool-down to behind the scenes pics will give an easy finish to one kick a** ride.

Climbing Sufferage in Italy (Sally Only)

Climbing Sufferage in Italy (Sally Only)

62

Minutes

time

m

Enjoy short video clips of magnificent cathedrals and artistry of Italy. Follow that with an extended warm up climb on the Time Trial route of the 2009 Giro d’Italia. The middle climb represents the longest climb in Global Ride DVD history – 30 solid mountain minutes. Finally top off those legs in Switchback hell. Steep and relentless. The cool-down to behind the scenes pics will give an easy finish to one kick a** ride.

Climbing Sufferage in Italy (UK, Music)

Climbing Sufferage in Italy (UK, Music)

62

Minutes

time

m

Enjoy short video clips of magnificent cathedrals and artistry of Italy. Follow that with an extended warm up climb on the Time Trial route of the 2009 Giro d’Italia. The middle climb represents the longest climb in Global Ride DVD history – 30 solid mountain minutes. Finally top off those legs in Switchback hell. Steep and relentless. The cool-down to behind the scenes pics will give an easy finish to one kick a** ride.

Climbing Sufferage in Italy (UK Only)

Climbing Sufferage in Italy (UK Only)

62

Minutes

time

m

Enjoy short video clips of magnificent cathedrals and artistry of Italy. Follow that with an extended warm up climb on the Time Trial route of the 2009 Giro d’Italia. The middle climb represents the longest climb in Global Ride DVD history – 30 solid mountain minutes. Finally top off those legs in Switchback hell. Steep and relentless. The cool-down to behind the scenes pics will give an easy finish to one kick a** ride.

Urban Assault in Italy (Fiona Only)

Urban Assault in Italy (Fiona Only)

61

Minutes

time

m

This DVD offers both flexibility and challenge to any cyclists, at any level. The entire workout is 1 hour long. The warm up and cool down are each only 3 minutes, so there’s not a lot of time for chit chatting. After an 8 minute set of flats and slight grades over looking the Ligurian coast, you are faced with the first of 2 twenty minute climbs that can be approached as either a 2 X 20 Power workout, or as a dual Steady State or Tempo ride with a 6 minute recover section between them. You set the agenda, and let the cities of Sori, Rapallo, Portofino and Camogli set the scenes. Unlike previous Global Ride DVDs shot in predominantly quiet rural areas, this DVD is shot right in the heart of these beautiful coastal cities, showing off both their architecture as well as their unique footprint along the coastlines they define.

Urban Assault in Italy (Phil and Music)

Urban Assault in Italy (Phil and Music)

61

Minutes

time

m

Enjoy short video clips of some of the magnificent churches and statues of Italy. The sense of reverence and awe seem to come through in the architecture and passion of both the buildings as well as the sculptures.

Urban Assault in Italy (Phil Only)

Urban Assault in Italy (Phil Only)

61

Minutes

time

m

Enjoy short video clips of some of the magnificent churches and statues of Italy. The sense of reverence and awe seem to come through in the architecture and passion of both the buildings as well as the sculptures.

Urban Assault in Italy (Music Only)

Urban Assault in Italy (Music Only)

62

Minutes

time

m

Enjoy short video clips of some of the magnificent churches and statues of Italy. The sense of reverence and awe seem to come through in the architecture and passion of both the buildings as well as the sculptures.

Club Ride in France (GeneTom Coaching)

Club Ride in France (GeneTom Coaching)

Tom Scotto

58

Minutes

time

m

Warm up with a mild initial climb to help everyone "find their legs" followed by some beautiful flat paceline work. You'll then encounter the tough climb of the day that lures out the two hammer-heads of the group, who ultimately spend the rest of the ride trying to establish who keeps the lead.

Club Ride in France (Fiona and Music)

Club Ride in France (Fiona and Music)

58

Minutes

time

m

Warm up with a mild initial climb to help everyone "find their legs" followed by some beautiful flat paceline work. You'll then encounter the tough climb of the day that lures out the two hammer-heads of the group, who ultimately spend the rest of the ride trying to establish who keeps the lead.

Club Ride in France (Fiona Coaching)

Club Ride in France (Fiona Coaching)

58

Minutes

time

m

Warm up with a mild initial climb to help everyone "find their legs" followed by some beautiful flat paceline work. You'll then encounter the tough climb of the day that lures out the two hammer-heads of the group, who ultimately spend the rest of the ride trying to establish who keeps the lead.

Paceline Cycling in France (GeneTom Only)

Paceline Cycling in France (GeneTom Only)

Gino Nacey, Tom Scotto

55

Minutes

time

m

A five minute warm up and cool down provide bookends to this perfect ride at the base of the French alps. Two steady 20 minute efforts separated by a 5-minute recovery will provide many training scenarios and objectives with this DVD.

Paceline Cycling in France (Fiona and Music)

Paceline Cycling in France (Fiona and Music)

Fiona Ford

55

Minutes

time

m

A five minute warm up and cool down provide bookends to this perfect ride at the base of the French alps. Two steady 20 minute efforts separated by a 5 minute recovery will provide many training scenarios and objectives with this DVD.

Paceline Cycling in France (Fiona Only)

Paceline Cycling in France (Fiona Only)

Fiona Ford

55

Minutes

time

m

A five minute warm up and cool down provide bookends to this perfect ride at the base of the French alps. Two steady 20 minute efforts separated by a 5 minute recovery will provide many training scenarios and objectives with this DVD.

TDF Climbing in France (GeneTom Only)

TDF Climbing in France (GeneTom Only)

Tom Scotto

62

Minutes

time

m

Come and ride the culmination of 3 days of a climbers dream. Four distinct climbs, with the two finishers on the exact road ridden by the Tour de France just 2 days after we finished filming on the Columbiere.

TDF Climbing in France (Fiona and Music)

TDF Climbing in France (Fiona and Music)

Fiona Ford

62

Minutes

time

m

Come and ride the culmination of 3 days of a climbers dream. Four distinct climbs, with the two finishers on the exact road ridden by the Tour de France just 2 days after we finished filming on the Columbiere.

TDF Climbing in France (Fiona Only)

TDF Climbing in France (Fiona Only)

Fiona Ford

62

Minutes

time

m

Come and ride the culmination of 3 days of a climbers dream. Four distinct climbs, with the two finishers on the exact road ridden by the Tour de France just 2 days after we finished filming on the Columbiere.

TDF Climbing in France (Music Only)

TDF Climbing in France (Music Only)

62

Minutes

time

m

Come and ride the culmination of 3 days of a climbers dream. Four distinct climbs, with the two finishers on the exact road ridden by the Tour de France just 2 days after we finished filming on the Columbiere.

Power & Endurance in Spain (90m) (Road, Music)

Power & Endurance in Spain (90m) (Road, Music)

Tom Scotto

90

Minutes

time

m

The 2x20 structured power segments are ideally suited for advanced riders, while providing intermediate riders the challenge and desire to explore their power capabilities.

Power & Endurance in Spain (90m) (Music Only)

Power & Endurance in Spain (90m) (Music Only)

90

Minutes

time

m

The 2x20 structured power segments are ideally suited for advanced riders, while providing intermediate riders the challenge and desire to explore their power capabilities.

Power & Endurance in Spain (Road Coach Only)

Power & Endurance in Spain (Road Coach Only)

Tom Scotto

0

Minutes

time

m

The 2x20 structured power segments are ideally suited for advanced riders, while providing intermediate riders the challenge and desire to explore their power capabilities.

Cycle & Core

Cycle & Core

Krista Popowych

30

Minutes

time

m

Keiser master fitness instructor Krista Popowych leads a 30 minute class focused on strengthening the core muscles both on and off the bike.

Cycle Experience

Cycle Experience

Buddy Macuha

90

Minutes

time

m

Join Keiser instructor Buddy Macuha as he takes you on what he calls "The Cycle Experience".

Cycle & Strength

Cycle & Strength

Krista Popowych

30

Minutes

time

m

Krista Popowych, a Keiser master level trainer, leads a 30-minute class focusing on cycling and, for the last 10 minutes, strength exercises that can be done on or with a chair.

Climbing and Cruising in Spain (Music Only)

Climbing and Cruising in Spain (Music Only)

60

Minutes

time

m

This DVD hits the sweet spot for the intermediate riders. The climbs are long but not steep and the terrain encourages cruising at tempo or applying a variety of pedal stroke drills.

Climbing and Cruising in Spain (Coaching, Music)

Climbing and Cruising in Spain (Coaching, Music)

Tom Scotto

60

Minutes

time

m

This DVD hits the sweet spot for the intermediate riders. The climbs are long but not steep and t