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!Read more…

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…

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…

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…

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. Read more…

If you love proving that indoor cycling is not just for cardio bunnies, this is the profile for you. The overall goal is to place as much force on the leg muscles as possible for the duration of each muscular strength interval. Consider this profile the equivalent of performing single-leg squats or lunges—800 of them!

The intervals are short, but they are intense. If done correctly, each interval will bring a rider close to failure in the last seconds.Read more…