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Friday Favorite: Awesome Grand Finale Punk Classic!

When you need an intense finale that rocks!

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Mainstream Music Monday: You’re Gonna Feel This One

Wanna hear what has kept me dancing around my house all quarantine long?

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How to Develop a Faster Cadence, Part 4: Three Video Tips for Quicker Pedaling

I filmed a video to highlight three important tips when training a higher cadence: a technique that may address what’s preventing your riders from pedaling quickly, neuromuscular adaptations, and how to stand at higher cadences.

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Friday Favorites: A Long-Distance Dedication to Riders

Use this song to maximize the opportunity for thoughtful contemplation during a recovery or cool-down.

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Theme Ride Thursday: ICA’s Bike Playlist

World Bicycle Day is on June 3! ICA is here to help you with the perfect bike-themed music for your classes!

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How to Develop a Faster Cadence, Part 3: More Drills and 6 Profiles to Improve Cadence

In part 2 of our series on developing a faster cadence, we covered four foundational considerations that should be addressed before attempting to pedal more quickly. In this chapter, we provide even more specific drills to improve cadence and give you six different profiles that have cadence as an objective.

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Mainstream Music Monday: Just Try to Keep Up!

A pop-rock anthem with a suggestive title that will have riders taking the lead right out of the gate and perhaps even singing along at the chorus.

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ICA Workshop: How to Conduct a Ramp Test and a 20-Minute Assessment to Estimate FTP

Here is everything you need to perform two FTP tests with confidence: the ramp (MAP) test and the 20-minute test, including how to coach and motivate your riders to stay committed and how to add the most motivating and energetic music possible. You’ll learn not just the theory but also the practical skills to leading these two important functional assessments. If you have a bike, you can ride along with the two videos and test your own FTP. If you don’t have a bike, that’s OK; just imagine yourself at a conference session and view them with pen and paper in hand.

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How to Develop a Faster Cadence, Part 2: Four Considerations for Training Leg Speed

In part 1 of this cadence series, we discussed why cadence matters so much in indoor cycling classes. In this chapter, you’ll see how form and technique—and ultimately pedal stroke—are at the foundation of being able to pedal more quickly. Numerous drills are provided to help you reach this goal.

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Friday Favorites: Throw Down This Throwback Sound

The song is all about the 80s. Although recorded in 2019, it sounds like something straight out of the 1980s. It drives a cadence in the 80s. And the energy puts the RPE in the high 80s on a 100-point scale.

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