Currently Browsing: Class Profiles

ICA Workshop: How to Conduct a Ramp Test and a 20-Minute Assessment to Estimate FTP

Here is everything you need to perform two FTP tests with confidence: the ramp (MAP) test and the 20-minute test, including how to coach and motivate your riders to stay committed and how to add the most motivating and energetic music possible. You’ll learn not just the theory but also the practical skills to leading these two important functional assessments. If you have a bike, you can ride along with the two videos and test your own FTP. If you don’t have a bike, that’s OK; just imagine yourself at a conference session and view them with pen and paper in hand.

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Master Class Profile: Negative-Split Threshold Intervals

This profile uses the concept of negative-split training to assist riders in developing aerobic and muscular endurance while targeting threshold training. The structure of this ride also gives fitness enthusiasts an opportunity to master body awareness skills and practice managing their efforts. It is an excellent way to teach new riders and those used to short intervals the concept of pacing. It also prepares riders for FTP testing in the future.

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Quick Profile: Sweet Spot/Threshold Ladder

This profile by Bill Pierce is an excellent way to begin building endurance, either as part of the base-building phase in a periodized training program or as a challenging workout for people returning to exercise after taking some time off. At the time of this posting in May 2020, this is going to be one of the profiles instructors will want to turn to as they resume teaching following global gym closures and cancellation of classes. 

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Quick Profile: Over/Under Intervals 5 X 6 Minutes

This is a challenging interval profile based on working just below and just above your functional threshold power. There are numerous beneficial physiological adaptations behind a structured workout like over/under intervals that will satisfy both your outdoor and indoor-only riders.

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Quick Profile: A Tribute to Mom

This fun yet powerful theme ride is a special profile that honors all the mothers and mother figures in our lives. The objective of building muscular endurance and strength will be achieved by scaling two challenging mountains that are straddled by fast flats.

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Take Your Class on a Journey

The concept elevates the ride above a normal workout by turning it into an adventure. The concept of a journey ride elevates a cycling class above a normal workout by turning it into an adventure.

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Quick Profile: Derby Days

Put on your fancy hats, grab your mint juleps (well, not really!), and ride to this new profile by Suzy Stelmaszek.

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Profile: Aerobic Intervals 3 X 15 Minutes at Tempo (Zone 3)

This profile is a 60-minute tempo ride with three sets of 15-minute intervals. It has an optional bonus interval at high cadence if you want to turn it into a 75-minute endurance ride. You keep riders’ attention with a progression through lower to higher cadences and a series of technical and mental drills. 

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Just Got Certified, Now What? Part 2: Profile Design Tips

Part 1 of our new instructor series focused on providing numerous coaching tips to ease you into your first couple of classes. This article will focus on profile creation tips, one of the biggest hurdles for new instructors. We provide you with the four rules of profile design and include dozens of ideas for profile objectives.

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Progressive Meritage (Redux)—9-Minute Interval Sets

This is an updated version of the very popular ICA profile consisting of four sets of 9-minute intervals that get progressively longer. I’ve added a practice round at the beginning and changed up the music—I have a feeling you’ll be pulling this one out frequently!

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