Currently Browsing: Biomechanics, Cadence, Power

Moving From Apprehensive to Inspirational

This is a story about a woman who had no idea what she could accomplish. A woman who reluctantly attended her very first cycling class with me six months ago on the advice of her personal trainer. A woman who feared the bike and was one of the most hesitant riders I’ve ever seen. She is now one of the strongest female riders I have ever had the pleasure to work with.

Read More...

Establishing Training Zones Using a Maximal Aerobic Power (MAP) Ramp Test

We’ve provide you with a detailed class profile for you to conduct your own MAP (maximal aerobic power) ramp test, including the protocol, the coaching, the music, and a downloadable spreadsheet which will estimate FTP and your riders’ power training zones. This is a viable alternative to the 20-minute FTP test, which requires a solid understanding and ability to pace one’s effort. Pacing isn’t an issue with this test.

Read More...

You’ve Got Your FTP Number…Now What?

You’ve coached your riders to understand the benefits of establishing a benchmark metric known as functional threshold power, or FTP, a number around which they can set their intensity. You’ve used one of the recommended methods to determine FTP. Now what do you do? How do you provide each rider with their zones?

Read More...

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!

Read More...

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.

Read More...

How to Develop a Faster Cadence, Part 4: 3 Video Tips for Quicker Pedaling

I filmed a video to highlight three important tips when training a higher cadence: a technique that may address what’s preventing your riders from pedaling quickly, neuromuscular adaptations, and how to stand at higher cadences.

Read More...

How to Develop a Faster Cadence, Part 3: More Drills and 6 Profiles to Improve Cadence

In part 2 of our series on developing a faster cadence, we covered four foundational considerations that should be addressed before attempting to pedal more quickly. In this chapter, we provide even more specific drills to improve cadence and give you six different profiles that have cadence as an objective.

Read More...

Stop the Glorification of Workouts That Almost Kill People!

“I sure hope my cycling class today is EFFECTIVE!”…said no participant, ever. Time to ask yourself this question: how effective are your classes?

Read More...

How to Develop a Faster Cadence, Part 2: Four Considerations for Training Leg Speed

In part 1 of this cadence series, we discussed why cadence matters so much in indoor cycling classes. In this chapter, you’ll see how form and technique—and ultimately pedal stroke—are at the foundation of being able to pedal more quickly. Numerous drills are provided to help you reach this goal.

Read More...

How to Develop a Faster Cadence, Part 1: Why Cadence Matters

Developing a faster cadence requires purposeful, focused training and should be an essential part of your indoor cycling class objectives. But pedaling quickly is not as easy as it sounds. This series will guide you through the reasons why cadence matters and the physiology of cadence, as well as provide you with technique tips, ample drills, cueing, and even full profiles on how to teach your riders about cadence.

Read More...

« Previous Entries