Currently Browsing: Coaching and Cueing

Profile: Things That Make Me Happy

In the midst of the craziness we currently find ourselves, why not an entire playlist about things that make you happy? I put some of my favorite happy songs into a profile of three rounds of fast flats to climbs. I also recorded a virtual version of this ride—enjoy!

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Mantras for Tempo and Endurance Rides

One of our more popular series on ICA is a set of articles with various strategies for inspiring your students up long climbs. The series was called Strategy for Strength, and is one of the favorites we’ve done on ICA. One of the strategies was to inspire students to come up with a mantra that they repeat over and over to themselves as they climb. Of course, mantras aren’t just for climbing. I was inspired recently to come up with some for sustained tempo pace.

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How to Coach Resistance in Your Indoor Cycling Class, Part 5

In part 4 of this series I gave you critical information about how to cue resistance so that students find the amount of load or gear they need to meet the goals you set for that segment of your profile. In part 5, we manipulate the variables of that vital equation. I also give you 7 drills that you can use to create your own awareness exercises, solidifying the concept in your riders’ minds.

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How to Coach Resistance in Your Indoor Cycling Class, Part 4

In part 4 of this series, I get to the meat of cueing resistance in a way that encourages students to find the gear they need to meet the goals you set for that segment of your profile. You coach this by teaching them the most vital equation they’ll learn in your classes.

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How to Coach Resistance in Your Indoor Cycling Class, Part 3

In parts 1 and 2, I discussed two approaches to avoid when cueing resistance. In this and the following article, I provide tips on how to teach the concept of resistance and inspire your riders to add enough so that they achieve the adaptations your profile is targeting. This article describes the warm-up and provides cues for establishing that first touch of the resistance knob or gear level so riders can prepare the body at the proper intensity.

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How to Coach Resistance in Your Indoor Cycling Class, Part 2

In part 1, I described a popular but ineffective coaching method that fails to account for the difference in abilities and fitness of riders or the differences in the wear and tear on bikes. The second method of teaching resistance that instructors should steer clear of is to assign a 1–10 scale of resistance. This one is even worse than assigning a number of turns. It’s very confusing, it’s subjective, and it’s not anchored to anything.

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How to Coach Resistance in Your Indoor Cycling Class, Part 1

Coaching resistance is one of the more challenging aspects of being an indoor cycling instructor. In this series, you will learn the two most common yet ineffective methods of teaching resistance. We will then provide you with a technique of encouraging your riders to add load in a way that will help them experience what your profile is calling for so they can be more successful. We will end with dozens of creative coaching cues for adding resistance. You will emerge a better, more informed instructor.

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Just Got Certified: Now What? Tips for New Instructors, Part 1

Some new instructors are more challenged than others with stage fright, especially if they do not come from a group fitness background. Most of these insecurities are easily quelled with practice, practice, practice. Allow yourself the time and space to make mistakes. Here are some tips for new instructors that will minimize your nervousness as you move beyond your certification.

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Give Your Class the Direction They Need

The purpose of each workout should be clear to both the instructor and the riders at the beginning of class. This is key to managing effort levels and expectations of participants, and leads to greater success.

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Creative Visualization and Imagery, Part 5: Breath, Connection, and Pedal Stroke

The next installment of our Creative Visualization and Imagery series focuses on coaching your riders to focus on their breath, how to connect their breath with their pedal strokes, and how to talk about pedal stroke dynamics. These are the tricks that help athletes ignore any possible negative thoughts such as doubt and fear, and lead them to success. While these are exceptional for sub-threshold intensity cueing (like endurance classes), they put your riders into the right mental space to take on higher intensities.

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