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...New Contest! Enter a Profile to Win!
We’ve got a new contest here at ICA. Submit a quick profile using any one of our theme ride playlists (or one of your own) and win a full-year membership at ICA!
Read More...Need a Halloween Profile? ICA has 9 Halloween Profiles for Members
The trick-or-treat bag of ICA Halloween profiles is overflowing with nine different and exciting theme rides. Here they are all in one place to make it easier for you to locate them.
Read More...Quick Profile: Let’s Go! Five Loops of Hills to Fast Flats
This is an interval profile consisting of five loops. The songs use the chorus to dictate when you stand and push, so it will satisfy even the pickiest of participants who like to move in and out of the saddle! All of the songs have “Go!” in them; know the songs in advance so you can use the lyrics to motivate your riders.
Read More...Quick Profile: UCI Women’s Road Race World Championship
This course/profile consists of early rolling hills, followed by a fast flat segment with a paceline. Then, riders greet a big climb—and that’s only the first half! The second half is three circuits over another big climb before you get to pull on the World Championship rainbow jersey.
Read More...Quick Profile: Pub Crawl
Piggybacking off a recent theme ride playlist, Bottom’s Up—A Drinking Playlist, our newest profile is intended to be a fun and creative way of offering the benefits of long aerobic intervals all while on a pub crawl. Who isn’t willing to work long and hard for a drink?
Read More...Theme Ride Thursday: Are You Ready for Back to School?
It’s time for the kiddos to head back to school. While we’re all getting used to the new routine, we’ve pulled our favorite back-to-school profiles and updated our back-to-school playlist.
Read More...Class Profile: Longer Cruise Intervals
If you are teaching with power and either regularly conduct 20-minute FTP tests, or want to be able to bring your riders to the point of participating in a field test, it’s essential that you train them to tolerate longer intervals. Shorter HIT intervals are great, but longer intervals should also be a pillar of your training program. This “cruise” interval profile (i.e., longer aerobic intervals) is the perfect template for creating your own intervals of this nature.
Read More...Profile: Tears from the Moon—A Hill Repeat Lunar-Themed Ride
The longest lunar eclipse of this century will take place next week on July 27. I’ve created a lunar-themed hill repeats profile with four climbs that get progressively longer. All the songs are moon- or eclipse-related, but you can use this profile for any lunar-theme ride to celebrate any full moon of the year.
Read More...Theme Ride Thursday: Burn, Baby, Burn—Profile and Playlist
This week we deliver a fiery playlist and profile that will make your legs burn while torching calories. Are you ready for this?
Read More...Membership
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