Cycling Training Videos - HH4 The Islands of BC

Heart Health 4 – The Islands of B.C

5 out of 5 based on 4 customer ratings
(4 customer reviews)

Enjoy a 1 hour 25 minute cycling training video along the scenic country roads of Vancouver and Salt Springs Island. Watch the demonstration below!



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Product Description

Cycling Training Videos – HH4 The Islands of BC


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Cycling Training Videos

This video was captured in high definition and Dolby Digital 5.1 surround sound.

– Heart Health British Columbia, takes you on a mystical and magical journey along the rural roads of Vancouver and Salt Springs Island in British Columbia Canada. This cycling training video is a Heart Health workout designed specifically to introduce riders to the sport of cycling, or, for those athletes that need something to do on a recovery day. This workout focuses on body mechanics, technique, and efforts in zones 1,2 and 3.
Cycling through the islands just outside of Vancouver Canada, was about the most romantic adventure I’ve ever had while filming on my bike. The massive green trees, colorful flowers, thick dense forests, tall mountains all surrounded by the Pacific ocean and shrouded by the coastal clouds created a surreal yet cozy environment exclusive to this region of the world. There was an excitement to this journey as well, as we tooled our way along the narrow (and sometimes rough) Island roads making our way from Nanaimo down into Ladysmith and then to Crofton, where we caught the Ferry over to Salt Springs Island.

Our workout on this video is a little different. While maintaining the spirit of a heart healthy recovery ride, we introduce some drills, cadence, single leg, eccentric and concentric exercises along with some stretches. Then, we save the best part for last :)
I loved this ride and I hope you do too!
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The Stats

hh2_workout (1)

Video Details

Length 1:25:00 Training tools available
Format NTSC DVD Heart rate no
Audio Track 1 yes Gear ratio no
Audio Track 2 yes Resistance no
Audio Track 3 yes Cadence no
Region NA Hill profile no
Aspect 16×9 Heart rate profile no
Resolution NTSC Speed no
Date created 2/17/2014 Elevation no
Produced by BtBoP GPS map no
Published by Kunaki Timer no
Copyright copyright 2012 CVO Coaching narrative yes


Workout Notes

You just started riding and all of sudden you realize that there far more to this sport than just pedalling a bike and your freaking out because you have no idea what youve just gotten yourself into.

– chainring tatoos and scars
– looking stupid
-walking like a penguin
-stupid mistakes – accidents around clips
-saddle sore, impotency, numbing
-intimidation / options
-mechanichs / bike snobs
-flat tires / mechanical issues on the road
-people faster than you / slower than you
squirrly riding
know it alls
skinny cyclists
ugly clothes
shoes / cleats
unfamiliar tools
strange noises
dont want to be hated
self image
social status
can i make it
pain / fatigue
weather surprises
skinny slick tires
tan lines
shaved legs
pot holes / road cracks / debris
“on your left!”
balance and control
natural breaks
rude drivers
market changes
training supplies


10 minutes / 30 sec intervals
1. High cadence
2. single leg
3. eccentric contraction
4. concentric
5. stretch

You Can Kill Yourself Just Getting On (if You Do it Right)

– getting on and off the bike
-stopping and getting off

Your Feet are Stuck to the Goddamned Bike

-old school cleats
-clicking in clicking out
-why platform pedals are no good
-why tennis shoes are no good
– what to do when you get stuck, or, take out the wrong foot.
-unclicking, stopping and putting feet down
-walking in cleats – what are some of the options?

Embarrassing Ass Products

– narrow hard saddles
– ass pain
– genital discomfort
– lycra shorts and chamois – why you need these
-chamois butter



The Clothes Are Designed to Make You Look Stupid

4 reviews for Heart Health 4 – The Islands of B.C

  1. 5 out of 5


    This is probably my favorite workout of all of the videos, but, that might change depending on my mood :)
    The workout really is different from some of the other videos. You’ll do drills like single leg, high cadence and out of the saddle. After the workout, my body always feels really good and I feel like I accomplished something good for me.
    The scenery is pretty, but, I wish it were a clearer day. The clouds mess with the video resolution in parts. Other areas are really nice.

  2. 5 out of 5


    I was about to give this video fewer than 5 stars. Then, I realized my mistake: I’ve reviewed a number of Paul’s excellent videos, including many that really ratchet up the effort. Those assume a basic understanding of cycling as well as the use of these videos. This one is different.

    This one is an excellent starting point for both cycling and the use of these cycling videos. Paul goes through many basics, from gear to the biomechanics of riding. Assuming little knowledge on the user’s part, he methodically explains these matters in a friendly, non-condescending way. He takes us on a nice ride through BC, starting during rather overcast, even dreary, conditions. Pacific Northwest, you see. However, as the clouds part (somewhat), the instruction takes over to carry us through the ride successfully.

    That ride incorporates a number of drills, designed to improve technique and conditioning. Thus, introducing us to the importance of proper cadence, he launches into a variety of drills, such as single-leg pedaling and the like. (Even incorporates a stretching routine, while on the trainer bike.) Whereas this may be old hat for some, it may come as a revelation to less experienced riders. Representing the fundamentals of effective cycling, these skills prove useful for doing harder, more challenging rides.

    Finally, with about 10 minutes remaining, we board a ferry, heading to the mainland. There, he introduces the dash, a graphic that contains the various metrics used in all these videos. In all, the instructional value is high, as we pedal away indoors, perhaps training in winter gloom as we prepare for fair-weather centuries. Good luck!

  3. 5 out of 5


    This is an excellent video for cyclists who are either getting started, or who want to begin to improve their workouts. The video features an interesting and enjoyable narrative discussing various aspects of the sport of cycling from a beginner’s perspective: what equipment you’ll need, how to ride safely in traffic, how to get on and off the bike, etc. Even though I was familiar with most of the material, it was still fun to listen to and I did learn a few things.

    The video is the usual high quality, with footage recorded while riding through the countryside of British Columbia carefully smoothed to remove the bumps and shaking of the bike, with the occasional piece of footage taken from a vehicle driving past so you can see the rider (Paul) and his bike while out on the ride.

    The main highlight of this video is the series of “drills” or cycling-specific exercises that Paul guides you through. I had heard of cycling drills before, but wasn’t sure how to do them. Paul gives you excellent commentary and guides you through the drills step by step. There are high-cadence intervals, riding with only one leg at a time to make sure you are pedaling in circles, increasing the resistance of your trainer to build leg strength, and then standing up in first gear to help build good climbing technique. These drills will help make you a better cycling by improving your pedaling technique and developing the muscles you need to be able to pedal faster and smoother.

    For most of the video, your heart rate stays quite low, making this a great choice to use for a recovery ride. The video is broken into roughly three half-hour sessions. Combining cycling drills with a low-intensity workout makes for a great training video to use when recovering from higher-intensity rides, and you can choose whether to just do one half-hour session, or combine two or three sessions together for a longer recovery ride.

    You don’t need any special equipment to follow this video, apart from a bicycle and a trainer — while a Garmin with a cadence sensor and heart rate monitor is an advantage, it’s not required. A spinning circle shows you how fast to pedal if you haven’t got a cadence sensor, and simple indicators tell you which gear you should be using and what you need to be doing at each stage of the video.

    The last section of the video is slightly different to the others. After a final set of drills, Paul guides you through a series of stretches while still on the bike, and then the video finishes with a ten-minute section of higher-intensity riding, where you have to match the gear changes as we mimic the ride shown on the video. When the ride goes uphill or we’re accelerating, we are told to change to a harder gear so that we feel what it’s like to do the ride.

    This is the pattern used in most of the Cycling Videos Online videos, and we are also shown the on-screen dashboard with heart rate, elevation, and power graphs. This final section is somewhat harder than the previous sections, and I got a good sweat up, though it’s not too intense and still qualifies as a recovery ride — especially as you’ll be well warmed up by this stage. It’s also a wonderful introduction to the other videos in the Cycling Videos Online series.

    I had only one minor complaint about this video, and that was that Paul didn’t allow enough time to change up to the highest gear before starting the high-resistance pedaling drill. I found I missed the first few seconds of the drill as I was still changing gears and then getting my pedaling up to the required speed. A few extra seconds before the start of the drill would have been helpful.

    This is a fairly minor complaint, though, and probably an indication that I’m too slow in changing gears. Overall, this is a wonderful training tool, and a great introduction to cycle training videos.

    Even though I’ve been cycling for most of my life, I still found the drills very helpful, and I’ll be using this video as a regular recovery ride on days when weather or time prevent me from getting out onto the road. This is an excellent video for any cyclist who is just starting out with indoor training, as well as any cyclist who is not familiar with cycling drills — they really will make you a more efficient cyclist by improving your pedaling technique. Highly recommended.

  4. 5 out of 5


    This is a great ride for those who are new to cycling, or for someone needing a recovery ride. Our host Paul Gallas takes us on a tour of scenic Islands of British Columbia, starting in Nanaimo, on to Crofton Ferry Terminal, across the ferry to Salt Springs Island.

    I do not belong to a riding club and usually ride alone, so Paul’s comments are very helpful to me. Its like riding with a personal coach.

    In this video he covered some questions that I always wondered but have never had the opportunity to ask. For example, he discusses various equipment like heart rate monitors, power meters, and clipless pedals. He also talks about why cycling outfits are so stupid looking but necessary, and how to stretch on a bike. There is also a helpful discussion of how the body burns fat at lower heart rates, and burns sugar with more intensity.

    The first 75 minutes are a recovery ride, but the intensity picks up the last 10 minutes on Salt Springs Island. During the first part he demonstrates drills to help our technique for real world cycling. He also covers some of the basics of riding. If you want just the background music or the sounds from the ride, there are alternate audio tracks to choose from.

    Once we get across the ferry we see the full dashboard which tells us things like perceived resistance, % of max heart rate, cadence, etc. It seems like Part 2 (not included in this video) will pick up from where this ride leaves off, and has a lot of anaerobic workouts.

    I like Paul’s videos, and recommend getting some from each category (endurance, intervals, anaerobic, heart health, etc). This is a great one for a low intensity recovery ride, and has helpful tips.

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