Welcome To The Indoor Cycling Association


Master Class: The Paris Roubaix, the “Hell of the North”

You are going to LOVE this profile! We looked to someone who is a fanatic about the Spring Classics bicycle races who is also an exceptional indoor cycling instructor, Matt Scheffer. Put the two together and you have an emotional, challenging yet very fun profile to offer your students, even those who might never have heard of the Paris Roubaix. This race is so full of history and drama, you can’t help but have a great time as you visualize the pavé (the rugged cobbled sections of the brutal 160 mile race).

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Mainstream Music Monday: Stand for Fun

As instructors, we can force our riders to stand (sort of) during different drills, but it is always more effective when the music is fun and standing is the only option.

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Get on Your Bike!

Are you a cycling instructor that hasn’t yet discovered the incredible joys of riding outside? Or perhaps you want to convince your students to consider riding outside. Robert gives you some tips on making the decision to become an outdoor rider. Don’t worry about cannibalizing your class numbers; in a sense, you are creating an even more committed client when you introduce them to outdoor cycling!

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Magic Coaching Minute: Cheek to Cheek

Many of us see riders who struggle to stand. They come out of the saddle but try to resist the natural side-to-side movement. This video demonstrates “Cheek to Cheek,” a fun drill you can use to help riders move their body properly when standing. You can even make it into a cheeky game. ;-)

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Friday Favorites: Two Climbing Songs From a Favorite Group

These two songs are from one of my favorite house groups. One of them especially breaks the mold of typical house music. I used it for years at WSSC, and still turn to it when I want an energetic boost to my hill.

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Power Training for Indoor Cycling Chapter 18 Part 2: Improving Your Power

As a way of establishing a sort of profile or fingerprint of your metabolic efficiency and rate of decoupling, you can establish what power you are able to generate at the top of each zone. The reason we look to the top of each zone is that in at least two of the five zones, this represents the point right before you ‘cross over’ into an area of more costly power generation. In other words, you are likely to get the most ‘bang for your buck’ if you can keep the effort just short of the threshold crossovers.

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Power Training for Indoor Cycling Chapter 18 Part 1: Improving Your Power

This chapter discusses how you can raise your limiters (what is holding you back…VO2? LT?), how your body responds to power generation (metabolic load) and proposes which zones you should work in. It’s all starting to come together in this amazing e-book on power!

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