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.
Read More...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.
Read More...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.
Read More...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.
Read More...Cycling Class Communication: It’s a Four-Lane Highway, Not a One-Way Street!
Our goal as instructors is to foster an environment of connection, motivation, and success. But it isn’t just a one-way street; there is actually much more going on. Let’s take a look at four pathways of communication and discuss some tools and strategies to foster clear and effective communication that keeps participants engaged and coming back for more.
Read More...Mainstream Music Monday: A Remix with Two Sprints
Release your potential with a new spin on a soulful classic. Get set to explode out of the saddle with a big gear. Go to your limit with power and lose your mind!
Read More...Membership
Gain immediate access to the secrets of being a top indoor cycling instructor!
ICA Members, welcome back! Log in now and get full access to Member Content:
Register to receive a list of 265 80's cycling songs and six 80's-themed profiles FREE!
Connect With Us
