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ICA’s Favorite Indoor Cycling Holiday Profiles

The holidays are quickly approaching and we wanted to share our favorite holiday profiles with you now, so you have ample time to enjoy them with your students.

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Winter Solstice Profile

This is a different twist to our typical December profiles, and one that you will find useful throughout a cold winter. Shari Miranda brings you her Winter Solstice Profile, with all songs pertaining to “light” and “sunshine.” This profile is perfect for those who prefer not to do a holiday-themed ride. You and your students will enjoy this journey to the light!

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New Profile: Tour of the Training Zones

This profile is a guided tour of power training zones, from the lowest to the highest. It is one that I hope will become a foundational ride in your quiver. The objective of this profile is to spend time in each zone, allowing riders to become acquainted with what that intensity feels like and to be more in tune with their bodies. It is a great way to introduce them to the concept that you can achieve the same wattage at a wide variety of cadences. Don’t teach with power? I’ve got another profile suggestion for you.

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Quick Profile: That Sweet Spot

The “sweet spot” in cycling is between 88% and 93% of functional threshold power. This profile is a relatively steady-state profile where riders aim to ride in their sweet spot. Riders will sustain a high Zone 3/low Zone 4 effort with a perceived exertion that lies somewhere between 6 (moderately hard) and 7 (hard) on a 1–10 scale.

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Extended! 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!

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Class Profile: Progressive Meritage Intervals

This popular profile was first posted in 2014—it’s time to bring it back to the forefront! It is a fun progressive interval ride using a wide variety of terrain. The term “meritage” comes from the world of wine and means a “quality blend.” That’s exactly what these intervals are…a quality blend!

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Theme Ride Thursday: Shop ‘Til You Drop Profile

Guest instructor Christine Nielsen loves to play interactive games with her students. She came up with this creative profile for Black Friday, but given that you’ve got a few more shopping weeks before Christmas, there is still plenty of time to have a lot of fun with this profile. In fact, it is possible to use it year-round just for fun!

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Need a Thanksgiving Profile? ICA has 4 Thanksgiving Profiles for Members

The cornucopia of ICA Thanksgiving profiles is overflowing with four different and exciting rides—you should be able to teach a different one in the days leading up to Thanksgiving. Here they are all in one place to make it easier for you to locate them.

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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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Theme Ride Thursday: Election Day Playlist and Profile

With the midterm elections drawing near, we’ve compiled a playlist and quick profile to get your riders in the mood to go out there and vote! Warning: May elicit some laughter!

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