Mainstream Music Monday: Make the Girls Go Crazy

Pitchfork called this song an “ecstatic, endlessly replayable tribute to the depths of (her) dating pool.”

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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.

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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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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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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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The Art of the Warm-up, Part 5: Sample Warm-ups for Workouts at Threshold

Part 5 gives you four more warm-ups, this time for profiles that include threshold intervals of varying lengths, field tests, and time trials. Not all warm-ups are created equal—what you do to warm up depends on the intensity and makeup of your workout.

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Facebook Live Mini Training: Why Cadence Matters, Part 2

In part 2 of my Facebook Live training series on “Why Cadence Matters,” I discuss whether rpm is a valid method of determining intensity. I then provide the pros and cons of dictating a specific cadence in your classes, providing many examples on both sides. I then get on the bike to demonstrate some cadence drills and coaching cues to go along with them.

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