Quick Profile: UCI Women’s Road Race World Championship

This course/profile consists of early rolling hills, followed by a fast flat segment with a paceline. Then, riders greet a big climb—and that’s only the first half! The second half is three circuits over another big climb before you get to pull on the World Championship rainbow jersey.

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How to Incorporate Longer Intervals, Part 5: 9 Tips to Make Long Intervals More Interesting

By now, I am hoping you recognize the physical and mental benefit of incorporating longer intervals into your repertoire of classes, whether you plan on doing FTP testing or not. The question remains, how do I keep my riders interested? Won’t they be bored? What if I get bored? Here are 9 tips (linking to numerous drills and over a hundred cues) to make your long intervals more interesting so you can keep your riders engaged and happy.

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Wednesday Timeless Classics: Classic New Wave, Classic Spinning Track

A heavy climb at 60 rpm that all riders will recognize…well, at least the ones who love the 1980s!

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How to Incorporate Long Intervals, Part 4: Music for Longer Intervals

Longer intervals can present a musical challenge for instructors. We have the tips you need to succeed! Here are four playlists with 180 songs of all different genres to use in your longer intervals. I’ve broken them down by genre and tempo (bpm) and provided tips on how to use them. I also give advice on other resources for finding longer tracks.

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How to Incorporate Long Intervals, Part 3: Progressive Programming Over 6–8 Weeks

In this chapter, I provide a sample time table of 6–8 weeks with programming ideas for gradually increasing the length of the intervals and teaching riders to understand pacing. By the final week, your class should be ready for their first FTP test!

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Play “Sweet Home Alabama” This Week! RIP, Ed King, Guitarist for Lynyrd Skynyrd

Today we lost Ed King, the guitarist for the iconic southern rock group Lynyrd Skynyrd. He’s the one whose voice can be heard counting down at the very beginning of their most famous hit, “Sweet Home Alabama.” Here are a few tracks you can sprinkle into your playlists as a tribute to one of the more recognizable southern rock groups in the country.

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Wednesday Timeless Classics: Percussion Energy to Keep You Going

The energy of this song makes you feel like you are in a race—or at least a concerted effort to try to get to your destination more quickly. You can gear up, grab the beat of 81 bpm, and visualize trying to catch a group of riders ahead of you. The percussion will help you push through fatigue.

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How to Incorporate Long Intervals, Part 2: Preparing for a 20-Minute FTP Assessment

In part 1 of our continuing series on how to incorporate longer intervals, I discussed why these intervals are so important and gave six reasons you should teach your class to love these longer efforts, especially if they are used to high-intensity intervals of less than 3 minutes. In part 2 we’ll look at one of the prime reasons longer intervals are so crucial—preparing for FTP testing. I discuss the different kinds of FTP testing, who should and should not take part in the 20-minute test, and what to do instead.

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RIP, Aretha: R-E-S-P-E-C-T to the Queen of Soul

The Queen of Soul has left this world. Here is a Spotify playlist and a selection of some of our favorites and what to do to them in your Aretha tribute ride.

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Mainstream Music Monday: A Song with Swag

A 2007 hit from the 200 Greatest Songs by 21st Century Women.

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