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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!

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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.

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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!

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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!”

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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.

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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!

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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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Introduction to Body Alignment Concepts

As we begin to understand how posture and mechanics have on overall health and injury prevention, body alignment is becoming a more discussed topic in fitness. There are several different approaches to alignment so let’s begin by defining what proper alignment looks like. Later, we will explore deviations and ultimately expand on some things you, as the instructor, can do to help your riders.

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Friday Favorites: Come Alive with This Track

This song will cause you to come alive. It’s peppy, enthralling, invigorating. Perfect for a 97 rpm leg-speed segment.

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Wednesday Timeless Classics: Two Tracks from 1998 That You Need to Play Right About Now

These two tracks by this artist topped the 1999 UK Singles Chart at #2 and #6. Both have been popular in Spinning and indoor cycling classes and events around the world for the past two decades.

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