Quick Profile: Loop de Loop
This is a fun profile that has always been a big hit whenever I’ve used it. It is predominantly aerobic but brings riders to threshold on the second loop and briefly over threshold on the final loop.
Read More...Friday Favorites: Easy Beat with Versatility in Intensities
This is from a well-known DJ and although the track is from 2014, it still vibes really well today. Use it for recovery or work—you can’t lose either way!
Read More...Theme Ride Thursday: There’s WORK to Do—A Labor Day Playlist
Are you working for the weekend? Well then, let the countdown begin!
Read More...Wednesday Timeless Classics: The Greatest Drum Buildup Ever
I first used this powerful song from a movie soundtrack in 2008 for a session at WSSC called “The Triple Threat.” In 2013 I created a fun interval ride with this song based on the theme of that movie. In this profile, you let your riders select what you are going to do for the final intervals. This is one you’re going to want to resurrect if you haven’t used it in a long time!
Read More...Mainstream Music Monday: A Tribute to Workers for Labor Day
Whether riders have a 9–5 office job or they work from home, everyone will be able to relate to this throwback song from 1982 that pays homage to the working stiff.
Read More...Ask the Expert: How Much Time Should You Spend in the Red Zone?
Bill Pierce’s challenging profile “Strong Start or Fast Finish” is a series of intervals that either start off “very hard” and slightly back off to “hard,” or start off “hard” and build to “very hard.” We got a great question asking whether this was too much time spent in Zone 5. This article should clarify how much time a rider should be able to spend above threshold. Hint: The answer is it depends!
Read More...Friday Favorites: Addictive Song for a Fun, Fast Climb
Let’s take your riders back to 2006 with this catchy cover song! One hill, a quick pace at tempo, and a chorus that’s guaranteed to become the earworm of your ride! Fun! Or as this Swedish pop star would say, “Roligt!”
Read More...Theme Ride Thursday: Are You Ready for Back to School?
It’s time for the kiddos to head back to school. While we’re all getting used to the new routine, we’ve pulled our favorite back-to-school profiles and updated our back-to-school playlist.
Read More...Mainstream Music Monday: Feel-Good Climb or Flat Road!
This song is perfect for that mid-class slump where you and your riders start feeling the fatigue of the workout. Play this song in that moment and let it re-energize you to get through the rest of your class!
Read More...The Art of the Warm-up, Part 6: Sample Warm-ups for High-Intensity and Loop Profiles
Here are three more sample warm-ups for five more profiles. Two of the warm-ups can be used for challenging high-intensity VO2 max or anaerobic capacity training sessions. One is an example of how you might design your warm-up for a loop profile consisting of repeated laps of the same terrain.
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