Currently Browsing: Biomechanics, Cadence, Power

Ask the Expert (Follow-Up): Healing the Pedal Stroke—Ankling

It is always great to see the response of our cycling instructor and coach community. A number of questions arose after I published the last Ask the Expert article on “Healing the Pedal Stroke.” The focus was solely on the practice of pushing down or dropping the heel below horizontal during the pedal stroke. In addition to my response to questions and feedback, I created a video using footage from the 2013 USA Cycling Pro Challenge to demonstrate the technique. Hey, pictures are worth a thousand words, right?

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Ask The Expert: Healing the Pedal Stroke

The Question: Should you push the heels down when pedaling?

The Short Answer: NO

Let’s talk about why…

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New Master Class and Quick Profiles: Three-Peat Intervals: Rock ’n’ Roll Style

I have provided two versions for coaching this high-intensity interval profile. One is with power (watts) and the other is with perceived exertion, for when you don’t have power meters. It’s perfect for those new to teaching with watts. It’s a very challenging profile and not for the faint-hearted. For that reason, I also include a fair amount of cueing suggestions on how to give permission for riders to back off or sit one (or two or three) of the intervals out.

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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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Facebook Live Mini Training: Why Cadence Matters, Part 1

This mini training provides a basic understanding of cadence and how it’s measured, and helps you understand the physiological factors of cadence that you should consider when designing your profiles. 

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I Took a Peloton Ride…and I Liked It. A Lot!

Last week, I took a Peloton ride, and I liked it…a lot. It wasn’t my first ride that I enjoyed, but this one was different. It was a 20-minute FTP test. Here is my review and what I did when I thought I would quit partway through.

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Video Profile: Tour of the Training Zones

The Tour of the Training Zones is one of the most important profiles in the ICA library. It’s a very educational profile that requires more talking than most profiles. For that reason, to help you teach it to your own classes, I’ve filmed myself teaching this ride so you can hear my cueing and how I deal with the intensity myself. I also have a summary of the profile cues that you can download and modify.

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Minimum Effective Dose (MED) and Power Zone Training in Indoor Cycling

We’ve all heard the phrase “Exercise is the best medicine.” However, no medicine is equally good at any dose; too little and the desired effects will not be achieved, too much and negative side effects result. Dosage in the context of exercise means training load: the intensity, duration, and frequency of a given activity. What are the best doses of each level of intensity and how will knowing this help us plan our classes?

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FTP Testing: Can You Teach One Without Knowing What It’s Like Yourself?

The benefits of utilizing FTP to create individualized training zones for indoor riders are increasingly becoming understood by instructors who teach with power. This, and the tests to determine FTP, have been discussed in other articles on ICA. But is just knowing “how to” put your riders through an FTP test enough? Is there really a need to perform one on yourself in order to teach it?

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New Bikes with Power Meters…Now Watt?!

Your facility has just gotten new bikes—this time with power meters—but your riders have no idea how to use them. What do you do? Pam Benchley, master trainer for Stages Cycling, gives some tips on how to brief your riders about the bikes and the new technology without blinding them with too much science. Keep it simple!

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