Strategies for Strength: Activate Those Hip Flexors

This strategy for strength dips in the world of biomechanics—one of my favorite topics! We can sometimes spend hours working on our pedal stroke seated, but neglect full muscle usage when standing. When proper pedal stroke technique is not emphasized out of the saddle, riders usually resort to simply mashing down on the pedals. This only activates the quadriceps and reduces efficiency, endurance, and power. So let’s throw some hip in there.

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Strategies for Strength: A Sprinter’s Take on Climbing Strategies

Before I contribute a few of my favorite climbing strategies, I want to share my perspective on climbing. Because I’m mostly a sprinter, one might wonder what climbing strategies I have to offer. Well, if anyone has strategies for climbing, it would be a person who knows suffering is always involved.

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Friday Favorites: Recovery is Definitely Over…

Maybe you have been distracted. Maybe you needed some time to recover. Maybe it has just been too long since you have truly been out of your comfort zone. The second this song hits you, all those maybes will be a distant memory.

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Where Do We Go From Here?, Part 2

In part 1 we identified the wall we can hit when trying to keep things fun, exciting, and continually effective in our classes. No one really likes to be in maintenance mode. So how do we reinvigorate our classes so they stay clear of maintenance mode fitness?

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Where Do We Go From Here?, Part 1

We can find ourselves asking this question when we are lost, after we have achieved a goal, or when our limit has been reached. Regardless of how you arrive at the question, the situation is the same and there is a feeling of being stuck or stalled. This feeling is a common issue among indoor cycling instructors, but not for the reason one might think.

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RPE Chart

Here is a convenient rate of perceived exertion chart to print out and use in your classes.

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Mainstream Music Monday: Dance on the Pedals

If Jens Voigt and Phil Liggett crashed hard into each other (like those old Reese’s Peanut Butter Cup commercials), this song would be the result.

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Friday Favorites: Going Down…Fast!

After 10 minutes (or more) you finally reach the summit. Now it is time to receive payment for your efforts. Enter the downhill. Out on the road we seldom get the opportunity to pedal on fast descents; indoors we can tear it up and let our legs fly. Now, if we only had some downhill theme music….

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Mainstream Music Monday: You Just Gotta Love it

You know you want it. Whether it is an aggressive attack or an aggressive climb, the surge of endorphins flood your brain and your body responds.

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Friday Favorites: 1 Minute of Peace. 4.5 Minutes of Insanity!

Life is so peaceful as we dance among the lilies. Skies are blue and sweetness is in the air. Then torment, suffering, and insanity. Zone 5 hits you in the side of the head like a grandmother’s spatula. You better find Zone 4 quickly if you want any hopes of survival.

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