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Ask The Expert: Heavy Quad-Dominant Pedal Stroke

“I have several triathletes and highly fit cyclists in some of my classes. A few of them seem to have really heavy, quad dominant downstrokes that results in what I “see” to be a highly inefficient circular pedal stroke. When in climbing position, these same “quad dominant” cyclists have a lot of hip rocking. (Not a ridiculous amount, but more than what a trained athlete should be doing if they are knowledgeable). I guess they are trying to really force the pedals down which, of course, leads to the inefficient stroke. My advice in class is to ”settle down” the hips. There should be some side to side, natural movement, but not overkill. If you settle down the hips a little, it forces a smoother stroke—especially the upward phase of pedal stroke. Am I right to say this?”

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Friday Favorites: Breathe

A powerful rush in the legs and in the head. Knock down the walls you’ve built in your head and replace them with some mental muscle. Get it!

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Another Reason NOT to Ride Aero In a Spinning Class

Are you or your riders ever tempted to ride in an aero position in your indoor cycling or Spinning class? This Bicycling magazine article will show you conclusively that it’s not really a good idea!

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Power to the Masses, Part 2

One of the gold standards of power is Functional Threshold Power (FTP): the maximum average power one can sustain, with or without puking, for 60 minutes. Sounds fun! If that is more excitement than you can handle in a single sitting, there are other methods or field tests that one can enjoy to determine FTP. However, I recommend first determining whether FTP is practical or applicable for your indoor cycling classes.

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Great Idea From an ICA Member On Keeping Your “Chatty Cathys” Happy

One of our ICA members shared his technique for keeping his riders who like to chat engaged. I thought it was a fun and creative way to add variety to your schedule of classes, whether your purpose is to let the talkers have their day or just to increase the fun level! Share with us your technique!

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Friday Favorites: Valentine’s Day 2016 is Only 51 Weeks Away

Ethereal, dreamlike track perfect for your next love-themed ride!

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Fabulous Song You Are Going to LOVE!

This fabulous song will set you and your riders free. At 125 bpm, it’s the perfect climb, matching the freeing message in the video. If you are able to project videos, make sure to add this one to your collection!

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Wednesday Timeless Classics: Submersion in Oneself—the Perfect Introspection

First released in 1999, this song captured my heart from the first day I heard it. I first used it in my Moving Mountains session at WSSC (World Spinning and Sports Conference) back in 2004. This song almost begs to have you close your eyes to it as you ride.

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All’s Well That Ends Well

As instructors, we have all had one of these classes. New England has been hit with multiple snowstorms resulting in 96 inches of whiteout. Driving in downtown Boston is reminiscent of the maze scene from Harry Potter and the Goblet of Fire, except the 8- to 10-foot walls are not green shrubbery.

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Mainstream Music Mondays: A Road to Remember

This is a perfect song for driving your riders to find their true steady-state flat road.

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