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Quick Profile: Progressive Dueling Intervals Redux—Pop vs. Rock

One of the foundational profiles in the ICA archives is Jennifer’s Progressive Dueling Intervals. Bill Pierce has taken this profile and added one more “dueling” element to it—pop versus rock songs.

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Profile: Red Pill, Blue Pill—Intervals from The Matrix

In this profile you will set the stage with four intervals that reach into the VO2 max range. The final three intervals will be selected through audience interaction and a cruel twist of fate, what I call the “Matrix choice.” Be ready to ask your riders to make the choice of remaining in the blissful ignorance of illusion or embracing the painful truth of reality.

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Quick Profile: Descending Track Intervals

This ride is patterned after a running workout on a track. It illustrates to the riders how duration and intensity are inversely related and shows how the body is able to produce more energy over a shorter period of time. 

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Quick Profile: Loop de Loop

This is a fun profile that has always been a big hit whenever I’ve used it. It is predominantly aerobic but brings riders to threshold on the second loop and briefly over threshold on the final loop.

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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.

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The Art of the Warm-up, Part 6: Sample Warm-ups for High-Intensity and Loop Profiles

Here are three more sample warm-ups for five more profiles. Two of the warm-ups can be used for challenging high-intensity VO2 max or anaerobic capacity training sessions. One is an example of how you might design your warm-up for a loop profile consisting of repeated laps of the same terrain.

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The Art of the Warm-up, Part 5: Sample Warm-ups for Workouts at Threshold

Part 5 gives you four more warm-ups, this time for profiles that include threshold intervals of varying lengths, field tests, and time trials. Not all warm-ups are created equal—what you do to warm up depends on the intensity and makeup of your workout.

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Quick Profile: Strong Start or Fast Finish

On June 22, as the rain poured down and my outdoor ride was thwarted, I decided to take Bill Pierce’s most recent profile for a whirl on my bike at home. Let me tell you, it’s a winner!

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Quick Profile: The Eagle Has Landed! The Lunar Landing 50th Anniversary

That’s one small step for man, one giant leap for mankind. ~Neil Armstrong

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The Art of the Warm-up, Part 4: Sample Warm-ups for Endurance and Climbing Profiles

In part 4 of this series on warming up, you’ll get the first four of eleven sample warm-ups to go with thirteen completely different profiles. This segment covers warm-ups for endurance profiles of varying lengths, cruise intervals, and epic climbs.

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