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364

Week 1 - Understanding Your Bike Console

Week 1 - Understanding Your Bike Console

Gino Nacey

32

Minutes

time

m

Week 1 - The Bike

This video, focused on the basics of the indoor bike, is the first of a new series entitled Intro to Indoor Cycling. This weekly series is geared toward teaching absolute beginners about the bike, and how to optimize your workouts while riding. This class was originally filmed as a supplementary Physical Education class for high school students.

Week 2 - The Heart Monitor

Week 2 - The Heart Monitor

Gino Nacey

31

Minutes

time

m

In this week's edition of Intro to Indoor Cycling, Coach Gino teaches us about heart monitors, and the benefits to our training they yield.

Week 3 - Stress and Adaptation

Week 3 - Stress and Adaptation

Gino Nacey

31

Minutes

time

m

On this week's edition of Intro to Indoor Cycling, we focus on stress and adaptation of the muscles; specifically, how different workouts affect different muscles, and what the benefits are to working those muscles.

Week 4 - Heart Zones

Week 4 - Heart Zones

Gino Nacey

29

Minutes

time

m

Week 4 of Intro to Indoor Cycling teaches us about the patented Heart Zones Training System, as Coach Gino takes us on a ride through the different zones, lecturing about the benefits and challenges of each zone during the ride.

Week 5 - Power Principals

Week 5 - Power Principals

Gino Nacey

31

Minutes

time

m

Power Principals are the focus of this week's Intro to Indoor Cycling. Coach Gino teaches about the importance of power, how it's measured, and how it can be used to measure your progress and fitness.

Week 6 - Training Load

Week 6 - Training Load

Gino Nacey

31

Minutes

time

m

Coach Gino teaches us about Training Load in this week's edition of Intro to Indoor Cycling.

Week 7 - Periodization

Week 7 - Periodization

Gino Nacey

30

Minutes

time

m

Periodization is this week's topic of Intro to Indoor Cycling, as Coach Gino stresses the importance of controlling your training, and maintaining a healthy training habit by varying your workouts.

Week 8 - Strength, Stamina, & Endurance

Week 8 - Strength, Stamina, & Endurance

Gino Nacey

32

Minutes

time

m

This class will both define as well as demonstrate the differences between Strength, Stamina & Endurance. Each of these training concepts need to be understood in order to put them to good use; training smarter and not just harder. The key to not wasting ones time and energy on workouts that don't bring us closer to our goals is knowledge - knowing what you are doing, and why you are doing it.

Week 9 - Muscular Endurance

Week 9 - Muscular Endurance

Gino Nacey

31

Minutes

time

m

In this week's edition of Intro to Indoor Cycling, Coach Gino focuses on "muscular endurance" - what that means, and what it requires. Get ready for a great workout this week!

Week 10 - Muscular Strength Training

Week 10 - Muscular Strength Training

Gino Nacey

32

Minutes

time

m

Muscular Strength Training is the name of the game for this week's Intro to Indoor Cycling.

Week 11 - Using a Training Log

Week 11 - Using a Training Log

Gino Nacey

31

Minutes

time

m

Coach Gino goes over the importance of training logs and recording data in this week's Intro to Indoor Cycling.

Week 12 - Performance Testing

Week 12 - Performance Testing

Gino Nacey

32

Minutes

time

m

In our final installment of Intro to Indoor Cycling, Coach Gino stresses the importance of periodic performance testing, and sees how far you've come in these last 12 weeks!

Endurance Climbing - 45

Endurance Climbing - 45

Gino Nacey

46

Minutes

time

m

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.

Getting Our Lives Back

Getting Our Lives Back

Gino Nacey

62

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.

But I Still Need Zone 5

But I Still Need Zone 5

Gino Nacey

62

Minutes

time

m

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.

Love It or Hate It - Valentine's Day!

Love It or Hate It - Valentine's Day!

Gino Nacey

63

Minutes

time

m

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

The Performing Parts

The Performing Parts

Gino Nacey

60

Minutes

time

m

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.

Finding Fun Again

Finding Fun Again

Gino Nacey

62

Minutes

time

m

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.

Tour de Training 2022

Tour de Training 2022

Gino Nacey

60

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.

It's Gino's Birthday!

It's Gino's Birthday!

Gino Nacey

62

Minutes

time

m

The "It's Your Birthday" class was upgraded and modified by 3 or 4 songs and drills for MY birthday along with some class participation shenanigans in the middle of class. Maybe one of the most fun and crazy classes I've ever done.

Best of the Best #1 2022

Best of the Best #1 2022

Gino Nacey

61

Minutes

time

m

Some old pre-covid regulars return to class and deserves a replay with new energy to our first Best of the Best class.

It's Your Birthday Martissimo!

It's Your Birthday Martissimo!

Gino Nacey

61

Minutes

time

m

Everyone has been having so much fun with our birthday classes, we have made a policy to allow the birthday person to pick 3 - 5 songs for the class - provided they dress in costume, sit up front and lead the congo line during recovery. The fun in this class exceeded even my own Bday class!

2014 Tour de France Stage 2 - 45

2014 Tour de France Stage 2 - 45

Gino Nacey

108

Minutes

time

m

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.

2014 Stage 2 TDF - 45 Min Again

2014 Stage 2 TDF - 45 Min Again

Gino Nacey

45

Minutes

time

m

This 45 min class is the "Cliff notes" version of the entire 201 Km (125 miles) race on Stage 2 of the Tour De France, 2014 where the 3 week stage race started in England for the first time. This is also the FREE class provided for our iClass Builder Player app. Currently only available for Apple iOS devices via iTunes or the App Store for the iPhone native, but it runs perfectly in all iPads as we'll in 2X mode.

3 Levels of Muscular Endurance

3 Levels of Muscular Endurance

Gino Nacey

67

Minutes

time

m

While we can break down muscular endurance into 5 distinct levels of resistance and cadence, it’s often easiest to feel and understand the differences by experiencing the bottom, the top and squarely in the middle. This class does just that only in the low to high progressive fashion, with emphasis on learning how to master all of the “little things” that can make a big difference in our performance but we seldom slow down or focus consistently enough to do so.

Building It Back

Building It Back

Gino Nacey

58

Minutes

time

m

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.

A Fresh Start

A Fresh Start

Gino Nacey

62

Minutes

time

m

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.

A Fresh Start - 45

A Fresh Start - 45

Gino Nacey

46

Minutes

time

m

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 endurance work opportunities from the seated high cadence stuff to the steady stands - great winter type work.

A Progressive Dirty Dozen Minus 3

A Progressive Dirty Dozen Minus 3

Gino Nacey

55

Minutes

time

m

This class is designed to provide a lot of different drills - each of which could be repeated in sets for more focused training. However, the purpose here is just to demonstrate what kind of training can be done on an indoor bike with some short explanations as to why as well.

Aerobic Development

Aerobic Development

Gino Nacey

69

Minutes

time

m

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.

Andiamo Allo Spinning

Andiamo Allo Spinning

Gino Nacey

57

Minutes

time

m

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!

Back To Basics

Back To Basics

Gino Nacey

56

Minutes

time

m

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.

Beach Bums On Bikes

Beach Bums On Bikes

Gino Nacey

45

Minutes

time

m

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

BOOMBAYAH!  Celebrate Variety!

BOOMBAYAH! Celebrate Variety!

Gino Nacey

62

Minutes

time

m

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!

BOOMBAYAH! Celebrate Variety! from home

BOOMBAYAH! Celebrate Variety! from home

Gino Nacey

69

Minutes

time

m

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!

Best Of The Best #1

Best Of The Best #1

Gino Nacey

62

Minutes

time

m

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

Burning Orange - Heart Zones Sally Edwards

Burning Orange - Heart Zones Sally Edwards

Gino Nacey

61

Minutes

time

m

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

But I Still Need Zone 5 Masked

But I Still Need Zone 5 Masked

Gino Nacey

61

Minutes

time

m

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.

Cadence Without Resistance Is Futile 2

Cadence Without Resistance Is Futile 2

Gino Nacey

62

Minutes

time

m

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.

Cadence Without Resistance Is Futile

Cadence Without Resistance Is Futile

Gino Nacey

60

Minutes

time

m

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.

Climbing and Cadence - Masked

Climbing and Cadence - Masked

Gino Nacey

60

Minutes

time

m

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.

Climbing and Cadence - 45

Climbing and Cadence - 45

Gino Nacey

45

Minutes

time

m

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.

Climbing and Cadence

Climbing and Cadence

Gino Nacey

60

Minutes

time

m

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.

Climbing To The Castle

Climbing To The Castle

Gino Nacey

69

Minutes

time

m

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.

Climb On - Heart Zones Sally Edwards Ride

Climb On - Heart Zones Sally Edwards Ride

Gino Nacey

55

Minutes

time

m

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

Commuting is not Diluting from Home

Commuting is not Diluting from Home

Gino Nacey

72

Minutes

time

m

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.

Commuting Is Not Diluting

Commuting Is Not Diluting

Gino Nacey

61

Minutes

time

m

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.

Crushing Covid

Crushing Covid

Gino Nacey

62

Minutes

time

m

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!!

Crushing Covid AGAIN

Crushing Covid AGAIN

Gino Nacey

62

Minutes

time

m

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!!

Cycling Specific Indoor Cycling

Cycling Specific Indoor Cycling

Gino Nacey

80

Minutes

time

m

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.

Demo-First Class In A Mask

Demo-First Class In A Mask

Gino Nacey

54

Minutes

time

m

This class was put together from other classes just to see if I could teach with a mask on. I started with the mask not on properly but fixed it before long and eventually realized I could do it.

Don't Let The Summer End - 45

Don't Let The Summer End - 45

Gino Nacey

46

Minutes

time

m

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.

Double Trouble - Heart Zones Sally Edwards Class

Double Trouble - Heart Zones Sally Edwards Class

Gino Nacey

62

Minutes

time

m

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

Endurance Training

Endurance Training

Gino Nacey

66

Minutes

time

m

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.

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!

Fast, Furious & Fantastic Cadence

Fast, Furious & Fantastic Cadence

Gino Nacey

75

Minutes

time

m

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.

Finding Your Metabolic & Power Fingerprint

Finding Your Metabolic & Power Fingerprint

Gino Nacey

61

Minutes

time

m

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.

For All The Dreamers

For All The Dreamers

Gino Nacey

73

Minutes

time

m

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!

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.

Getting Our Lives Back Masked

Getting Our Lives Back Masked

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.

Going Up To Cripple Creek - Heart Zones

Going Up To Cripple Creek - Heart Zones

Gino Nacey

61

Minutes

time

m

Written by Heart Zones master trainers and delivered in class by Coach Gino. Build cardio endurance with a series of hills and fast climbs. This combination ride intersperses hill climbs and fast flat intervals. Both are challenging as you earn over 200 FIT Points = Frequency x Intensity x Time (minutes).

Heart Zones & Power Tones - 45

Heart Zones & Power Tones - 45

Gino Nacey

48

Minutes

time

m

First half of this class explores the Heart Zones up to zone four with the class staying together as a function of effort. The second interval portion 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.

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.

Hey! Wait Up!

Hey! Wait Up!

Gino Nacey

75

Minutes

time

m

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!

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.

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.

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.

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!

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.

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.

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 from Home

It's All About The Climbing from Home

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 All About The Climbing

It's All About The Climbing

Gino Nacey

61

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

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.

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.

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!

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 and Power Stands from Home

Momentum Climbs and Power Stands from Home

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.

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 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 - 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Spring Riding Masked

Spring Riding Masked

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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 - 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!

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Worth Fighting For from Home

Worth Fighting For from Home

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.

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.

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.

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.

Training in the ZONES - Lecture #1

Training in the ZONES - Lecture #1

Carl Foster, Ph.D.

32

Minutes

time

m

Training in the ZONES

Riding to the Beat of Heart & Music - Workout #2

Riding to the Beat of Heart & Music - Workout #2

Gino Nacey

57

Minutes

time

m

Riding to the Beat of the Heart and the Music

The Crazy Ones who TRAIN DIFFERENT. - Workout #3

The Crazy Ones who TRAIN DIFFERENT. - Workout #3

Gino Nacey

47

Minutes

time

m

Here's to the Crazy Ones who TRAIN DIFFERENT.

Getting Your Zones Right - Workout #1

Getting Your Zones Right - Workout #1

Gino Nacey, Sally Edwards

51

Minutes

time

m

Getting Your Zones Right

WT2013 - Week 1 - Cross Training

WT2013 - Week 1 - Cross Training

Lindsay Heilman

35

Minutes

time

m

Week 1 Cross Training

Pilates: W9

Pilates: W9

Leslie Mueller

66

Minutes

time

m

Week 9 Pilates

Climbing Mt. Washington

Climbing Mt. Washington

Tom Scotto

116

Minutes

time

m

Climbing Mt. Washington

Introduction to Plyometrics: W10

Introduction to Plyometrics: W10

Tom Scotto

34

Minutes

time

m

Introduction to Plyometrics: W10

Cross Training: W11

Cross Training: W11

Gino Nacey

27

Minutes

time

m

Cross Training: W11

Cross Training: W12

Cross Training: W12

Leslie Mueller

56

Minutes

time

m

Leslie Mueller takes us through a course of post-ride alignment and stretches specifically for cyclists.

Week 2 - Cross Training

Week 2 - Cross Training

Lindsay Heilman

60

Minutes

time

m

Week 2 Cross Training

Week 3 - Cross Training

Week 3 - Cross Training

Lindsay Heilman

60

Minutes

time

m

Week 3 Cross Training

Week 4 - Cross Training

Week 4 - Cross Training

Lindsay Heilman

60

Minutes

time

m

Week 4 Cross Training

Week 5 - Cross Training

Week 5 - Cross Training

Amy Macgowan

60

Minutes

time

m

Week 5 Cross Training

Sensational Cycling in Kauai (Music Only)

Sensational Cycling in Kauai (Music Only)

60

Minutes

time

m

We start at the world famous Princeville Hotel and warm up while cruising through the home town of Puff the Magic Dragon, Hanalei. That little sleepy town leads us to an intermediate section of flat roads and mild climbs overlooking one beautiful beach after another. The final 10 minutes give us a strong finish to the end of the island and the trail head to the Na Pali Coast.

South West Cycling in Kauai (Music Only)

South West Cycling in Kauai (Music Only)

60

Minutes

time

m

After finishing at the Kalalau lookout, we rode the southwestern coastline of this amazing island - nicknamed the "Garden Isle". To call Kauai "lush" just doesn't quite touch it. We got our speed on through the Tree Tunnel, enjoyed lunch in Old Kaloa Town and cruised the coastline to and from Spouting Horn.

Killer Climb in Kauai (♫)

Killer Climb in Kauai (♫)

60

Minutes

time

m

If you've survived our Dirty Dozen DVD, you're going to love this one. The locals refer to this side of Waimea Canyon as the "Mean Side". Yes, we are talking both steep and relentless. If you have some serious climbing adventures ahead of you, this will prepare you perfectly. Your prize is the amazing views that this climb offers -- it provides the motivation for the monumental efforts.

Sensational Cycling in Kauai (On the Road Coach)

Sensational Cycling in Kauai (On the Road Coach)

Gino Nacey, Tom Scotto

60

Minutes

time

m

We start at the world famous Princeville Hotel and warm up while cruising through the home town of Puff the Magic Dragon, Hanalei. That little sleepy town leads us to an intermediate section of flat roads and mild climbs overlooking one beautiful beach after another. The final 10 minutes give us a strong finish to the end of the island and the trail head to the Na Pali Coast.

South West Cycling in Kauai (Road, ♫)

South West Cycling in Kauai (Road, ♫)

Gino Nacey, Tom Scotto

60

Minutes

time

m

After finishing at the Kalalau lookout, we rode the southwestern coastline of this amazing island - nicknamed the "Garden Isle". To call Kauai "lush" just doesn't quite touch it. We got our speed on through the Tree Tunnel, enjoyed lunch in Old Kaloa Town and cruised the coastline to and from Spouting Horn.

Killer Climb in Kauai (Road, ♫)

Killer Climb in Kauai (Road, ♫)

Gino Nacey, Tom Scotto

60

Minutes

time

m

If you've survived our Dirty Dozen DVD, you're going to love this one. The locals refer to this side of Waimea Canyon as the "Mean Side". Yes, we are talking both steep and relentless. If you have some serious climbing adventures ahead of you, this will prepare you perfectly. Your prize is the amazing views that this climb offers -- it provides the motivation for the monumental efforts.

Big Island, Big Ocean View in Hawaii (OTR, ♫)

Big Island, Big Ocean View in Hawaii (OTR, ♫)

Gino Nacey, Tom Scotto

61

Minutes

time

m

A significant upgrade from our original Oceanside Ride, this ride features the most contiguous ocean view on the island of Hawaii (commonly referred to as "The Big Island"). The entire ride is part of the annual Iron Man cycling route.

Big Island, Big Ocean View in Hawaii (Studio, ♫)

Big Island, Big Ocean View in Hawaii (Studio, ♫)

Gino Nacey

60

Minutes

time

m

A significant upgrade from our original Oceanside Ride, this ride features the most contiguous ocean view on the island of Hawaii (commonly referred to as "The Big Island"). The entire ride is part of the annual Iron Man cycling route.

WT2013 - Week 2 - Yoga

WT2013 - Week 2 - Yoga

Lindsay Heilman

35

Minutes

time

m

Week 2 - Yoga

WT2013 - Week 3 - Yoga

WT2013 - Week 3 - Yoga

Lindsay Heilman

49

Minutes

time

m

Week 3 Yoga

WT2013 - Week 4 - Yoga

WT2013 - Week 4 - Yoga

Lindsay Heilman

46

Minutes

time

m

Week 4 Yoga

WT2013 - Week 5 - Strength Training

WT2013 - Week 5 - Strength Training

Gino Nacey

32

Minutes

time

m

Week 5 Strength Training

WT2013 - Week 6 - Pilates

WT2013 - Week 6 - Pilates

Leslie Mueller

30

Minutes

time

m

Week 6 Pilates

WT2013 - Week 7 - Pilates

WT2013 - Week 7 - Pilates

Leslie Mueller

60

Minutes

time

m

Week 7 - Pilates

WT2013 - Week 8 - Pilates

WT2013 - Week 8 - Pilates

Lindsay Heilman

29

Minutes

time

m

Week 8 - Yoga

WT2013 - Week 10 - Pilates

WT2013 - Week 10 - Pilates

Leslie Mueller

32

Minutes

time

m

Week 10 - Pilates

WT2013 - Week 11 - Strength Training

WT2013 - Week 11 - Strength Training

Gino Nacey

29

Minutes

time

m

Week 11 - Strength Training

WT2013 - Week 9 - Strength Training

WT2013 - Week 9 - Strength Training

Gino Nacey

29

Minutes

time

m

Week 9 - Strength Training

WT2013 - Week 12 - Strength Training

WT2013 - Week 12 - Strength Training

Gino Nacey

29

Minutes

time

m

Week 12 - Strength Training

Free Class 1

Free Class 1

Gino Nacey

62

Minutes

time

m

Week 1 of Winter Training is always good for one thing: a field test. This year is no different. Settle in and get ready to find your Heart Zone thresholds.

The Lunchtime Rides - Interval Heaven

The Lunchtime Rides - Interval Heaven

Gino Nacey

45

Minutes

time

m

Welcome to the Lunchtime Rides! This week, Coach Gino takes us through what he likes to call "interval heaven". With 2 sets of aerobic (one mainly focusing on RPM), one 1:1, and one set of anaerobic intervals, he's certainly not wrong! So clip in, get your heart rate monitor going, and get ready for a great ride!

Power Ride

Power Ride

Krista Popowych

30

Minutes

time

m

Krysta Popowych of Keiser leads a beginner class focused on power principals.

Escape to the Lake - Week 1

Escape to the Lake - Week 1

Gino Nacey

55

Minutes

time

m

In this inaugural episode, Gene begins training for the MS150: Escape to the Lake, a ride that spans 2 days and roughly 150 miles from Zelienople, PA to the coast of Lake Erie in Conneaut, Ohio. This week we complete a Foster talk test and a T1 steady state confirmation to prepare for the intense training ahead. This series airs live Sunday mornings immediately before our 6 Weeks to 1200 Points series.

You can find out more about the Escape to the Lake here: http://bikepax.nationalmssociety.org/site/TR?pg=entry&fr_id=22539

The Lunchtime Rides - Finding Our Way Back

The Lunchtime Rides - Finding Our Way Back

Gino Nacey

46

Minutes

time

m

Enjoy a 45-minute class from Coach Gino called "Finding Our Way Back".

The Lunchtime Rides - Sampling Power Tests

The Lunchtime Rides - Sampling Power Tests

Gino Nacey

45

Minutes

time

m

There are many different power tests out there, and Coach Gino is never one to discriminate when it comes to confirming power. Join us for an intermediate ride focused on different ways to confirm your power.

The Lunchtime Rides - Getting Our Speed On

The Lunchtime Rides - Getting Our Speed On

Gino Nacey

45

Minutes

time

m

In this week's Lunchtime Ride, Gino takes us on a mental ride with a group of similarly-skilled riders through different landscapes. Make sure you keep with the pack!

Confirming T1 & T2 in Italy

Confirming T1 & T2 in Italy

Gino Nacey

60

Minutes

time

m

As a substitute to our normal Sunday ride with Gino, Coach Joey was nice enough to fill in for him this week. Joey guides us through the class Gino intended us to take: a T1 and T2 confirmation ride. Enjoy the sights of Italy as you learn to love your thresholds.

Zone 3 - The Golden Zone

Zone 3 - The Golden Zone

Gino Nacey

60

Minutes

time

m

This class focuses on the benefits and beauty of Zone 3. We will explore the two dominant training effects we can pursue in Zone 3; Aerobic Fitness (Tempo Riding) & Muscular Endurance (Steady State). Aside from these specific training benefits, Zone 3 is the main precursor to more intense training, and it's an ideal way to add variety and multi-tasking type training during the long Base Building period of Periodized Training.

HIIT the Zones Workout 1 - The Redline

HIIT the Zones Workout 1 - The Redline

Sally Edwards

51

Minutes

time

m

There's no real point in training if you don't know where you're starting from. Sally Edwards leads us in a Foster talk test during a training lecture in this workout, designed to establish our zones for the training ahead.

Weight Loss Workout 2 - The Golden Zone

Weight Loss Workout 2 - The Golden Zone