Archive for the ‘Outdoor Cycling’ Category

What Are You Riding For? Awesome Video Everyone Should Watch!

By Jennifer Sage On May 3, 2014 No Comments

A video not to be missed…What are YOU riding for? Leave your answer in the comments!

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The Mental Benefits of Riding a Bike

By Jennifer Sage On April 21, 2014 No Comments

IMG_3848Riding my bike is one of the best medicines I can possibly take. I’m sure you would agree, and there are scientific studies that prove it, too. More on that in a moment…

This is medicine I could have used the past month…but I’m sad to say I only got on my bike for the first time this season yesterday. Even though I live in the high country, and the nearby ski station of Vail (30 miles away) only closed for the season yesterday, we’ve still had some warm days and clear roads and trails (at least in Eagle, where I live) for the past 3–4 weeks. I’ve been watching cyclists ride up my street from my office window for the past month.

What kept me off my bike?

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Attack Those Rollers

By Jennifer Sage On March 23, 2014 No Comments


The blog I Love Bicycling has a short article on how to attack rolling hills on a bike outside, but there is some good advice for your indoor climbs as well. The author, Lee Agur, gives these tips:

The key to rollers is maintaining your cadence and gearing!

Stay in the gear that you started the hill climb for as long as possible. Shift only when your cadence starts to slow below 75. A cadence between 70 to 90 [rpm] is ideal. If you shift too early you will lose valuable momentum; however, if you shift too late then you might stall out.

Attack the bottom of the roller and gradually increase effort as you climb the hill until you must shift. Short rollers are like mini intervals. Just remember

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Thinking About Getting a New Bike for 2014?

By Jennifer Sage On December 29, 2013 1 Comment

Bike with a BowAs indoor cycling instructors, many of us have students who become interested in cycling outside as a result of our inspirational and real-life coaching in our indoor classes. When this happens to me, I know I’ve done my job right! Some might think you are creating reasons for your students to NOT come to your class, but I disagree. They now have more reason than ever to continue coming for your coaching, although admittedly, when the weather is beautiful they may prefer to be outside. I don’t blame them one bit! Since most classes are smaller during the summer months, it doesn’t bother me at all; I know they’ll be back once the days get shorter and colder.

I’ve gotten e-mails from instructors who are making the transition to becoming outdoor

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How to Become a Better Climber in Your Spinning Classes

By Jennifer Sage On July 7, 2013 No Comments

Marcel SchroenI found this slideshow and I thought it could prove useful for Spinning & cycling instructors. Joe Friel shared a short slideshow on Climbing Like a Tour Rider on the Training Peaks website. While some of the information is more geared for outdoor cyclists than indoor, much can also be applied to your training in your indoor classes. Besides, as an indoor cycling instructor, it’s always good to expand your knowledge of what a cyclist should learn to become faster and more powerful. Ultimately, the basics of training and technique are the same outdoors and in. The rules don’t change from one to the other!


Here are some of the tips that are most applicable to coaching and riding indoors:

  • develop your aerobic base and your anaerobic (lactate) threshold
  • a way to do hill cruise intervals
  • seated or standing?
  • cadence and pedal stroke
  • change
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Practicing Mindfulness While Climbing

By Jennifer Sage On May 13, 2013 No Comments

Tina Centofante is an ICA member and cycling instructor from Burlington, Vermont. In addition to teaching cycling classes, she is an avid outdoor cyclist. The following article appeared in the Muscles not Motors blog this week, and I thought it would be perfect for indoor cycling instructors around the world to see an example of how what we teach in our indoor cycling classes can translate to improving our experiences outside.

The Muscles Not Motors Blog has as its mission:

Muscles Not Motors supports physically, intellectually, emotionally and ecologically-minded individuals who are committed to activities that build healthy lives, sustainable communities, and a reduced carbon footprint though Movement = Action.


Practicing Mindfulness While Climbing
By Tina Centofante

As a mountain biker, I live for the adrenaline rush of going

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My Thoughts on Lance Pre-Oprah

By Jennifer Sage On January 17, 2013 No Comments

Tomorrow evening will be a big deal for cycling fans and cancer survivors around the world. Even the casual observer may tune in as Lance Armstrong confesses to the empathetic Oprah Winfrey and the world about taking performance-enhancing drugs after a lifetime of lying and cheating.

This is a photo I took at the top of the Col de Croix Fry in the Alpes in 2004, where I had taken a group with my bicycle tour company, Viva Travels. Lance won the stage, although he tried to “gift” it to Floyd Landis, who was unable to chase down the leader at the time, Andreas Kloden of Team Telekom. Leading him up the col is Landis; over his right shoulder is Jan

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Is Your Saddle Set Up Correctly?

By Jennifer Sage On December 7, 2012 No Comments

Are you set up on your bike properly? Those of you who have known me for a while know I am always reiterating the importance of proper setup in an indoor cycling class. I have seen it over and over again during my 16 years of teaching and training instructors: too many instructors do not set their students up correctly—if at all! It’s astounding to me when I travel to another facility and I set someone up, and the rider says these words:

Wow, thanks! No instructor has ever done that for me before!

Really? How can that happen? Isn’t that one of the jobs of an indoor cycling instructor?

Anyway, I know it’s probably not the instructors who are reading my blog who neglect to check their participants’ setup, because my

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Validation is so…validating!

By Jennifer Sage On August 30, 2012 1 Comment

I’ve validated my threshold heart rate many times over the years, and as a result can usually verify within a beat or two when I am at my threshold. Nevertheless, every time I validate it again, I get a smile on my face and feel so…well, validated! It really works when you pay attention! I did that last week on a long eight-mile climb up Independence Pass in the Rocky Mountains, while riding to watch Stage 3 of the USA Pro Cycling Challenge. I took the photo on the right on the lower slopes, before we got into the steeper parts and the section of the climb that was lined with thousands of cycling fans. Before I describe what I was feeling as I rode, let me give you a little

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The Jensie roars to glory at Beaver Creek and I wimp out

By Jennifer Sage On August 24, 2012 No Comments

On Wednesday August 22, I spent the entire day at over 11,000 feet near the top of Independence Pass for stage 3 of the USA Pro Cycling Challenge. It was one of the most exciting stages I’ve ever seen, including all the Tour de Frances (lots) and one Giro d’Italia I’ve been to. I’ll be posting my videos and the few photos I took in the next day or two.

Then, today I was going to go to Stage 4, which ended at the ski area of Beaver Creek, only about 25 miles from my house. I was feeling stressed because the amount of work I have (I am admittedly behind on some writing), so when I heard the weather report with a 95% chance of heavy rain

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