Currently Browsing: Biomechanics, Cadence, Power

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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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.

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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.

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How to Coach Resistance in Your Indoor Cycling Class, Part 5

In part 4 of this series I gave you critical information about how to cue resistance so that students find the amount of load or gear they need to meet the goals you set for that segment of your profile. In part 5, we manipulate the variables of that vital equation. I also give you 7 drills that you can use to create your own awareness exercises, solidifying the concept in your riders’ minds.

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How to Coach Resistance in Your Indoor Cycling Class, Part 4

In part 4 of this series, I get to the meat of cueing resistance in a way that encourages students to find the gear they need to meet the goals you set for that segment of your profile. You coach this by teaching them the most vital equation they’ll learn in your classes.

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Can You Guess This Profile Objective?

While putting the finishing touches on a power profile for ICA, I put myself through the workout so I can experience the entire training session at the desired intensity. The two times I’ve taught it I obviously couldn’t be at that effort and teach it effectively, and I can attest that it’s a good one! I uploaded the training file here and challenge everyone to analyze—or guess—the training objective.

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