Currently Browsing: Biomechanics, Cadence, Power

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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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.

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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.

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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?

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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!

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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.

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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.

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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.

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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?

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