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In: Ask the Expert, Coaching and Cueing, Form and Technique
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I received a great question recently in the ICA Facebook group from Sarah asking what the difference between a “spin-up” and a “surge” is. We had an Ask the Expert post from 2013 with a similar question from Angela asking, “How exactly do you teach a spin-up? Is it different from a sprint?”  So, I have edited the previous article below and updated it with Sarah’s question to help you fully understand what a spin-up is and how to teach one, including referencing a full profile on these drills.Read more…

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In: Form and Technique, Free Articles, Training Videos
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Two months ago, I wrote a post about the wisdom (or lack of it) of standing for very long periods out of the saddle. I challenged anyone in the indoor cycling world to perform my standing climb challenge. I still think it’s worth trying, but I recognize it’s not a very effective workout, so I have a much more attainable challenge; one which will also be eye-opening as you compare power, heart rate, and cadence with standing versus seated efforts. Will you do this challenge?Read more…

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In: Form and Technique, Free Articles
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Have you ever heard of a class conducted entirely out of the saddle? Would you ever consider it, or take part if you were a student in that class? Here is a synopsis of a discussion that happened in an online forum on the subject, with my input, plus an excellent article on the science of standing versus seated riding. I hereby challenge all instructors to take part in the STANDING CLIMB CHALLENGE so we can gather data as well as personal anecdotes. Read more…

protect your knees

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In: Form and Technique, General Advice, Medical & Health, Safety and Contraindications
With: 3 Comments

Our knees are particularly vulnerable to injury when we don’t use some common sense in our indoor classes. Fortunately, most cycling injuries are preventable. Dr Peter Donaldson, of Michigan Orthopedic Institute in Southeast Michigan, helps us understand how to protect your knees from pain and injury.Read more…

jump

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In: Ask the Expert, Form and Technique, General Coaching, Training
With: 22 Comments

Jumps can be controversial. They are a big part of the curriculum of some indoor cycling programs; others avoid them or list them as contraindicated. What’s my take? I say “it depends!” Let’s look at three ways jumps should NOT be taught and four different ways to teach them in the most effective manner, from most to least cycling specific. Read more…

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In: Form and Technique
With: 4 Comments

Throwback Thursday: Have you ever had a rider pedal way too slowly with too much resistance, yet she didn’t respond to your cues? It may be time to offer a little physiology lesson. You have to be careful not to go over their heads and have their eyes glaze over, so here is a short, interesting, and easy-to-understand way to explain why they might want to increase their cadence. Read more…