Currently Browsing: Physiology, Heart Rate & RPE

Learn About Lactate Threshold from I Love Lucy

The I Love Lucy show can help you explain lactate threshold to your students. Use this analogy of the chocolate factory and help your riders laugh their way to understanding.

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Interval Training: VO2 Max Intervals

The traditional way of doing VO2 max intervals was through excruciatingly long and hard efforts, but we’ve got really good news for you based on the latest science. While they are still HARD…you don’t have to go as long to get the benefits! That makes VO2 max training (and its benefits) more accessible to everyone.

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Interval Training: Lactate Threshold Intervals

Threshold training refers to exercise intensity designed to raise the lactate threshold (LT), a high, sustainable intensity. Even a student who never ventures outside will benefit from training to raise LT; working harder helps burn more calories during the class, as well as afterward. Learn how and why you should be doing threshold intervals in your classes.

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How Much Do You Know About Intervals?

The Indoor Cycling Association is embarking on an interval education series that will highlight the fact that not all intervals are created equal. Written by Jennifer Sage, founder of ICA, and Jennifer Klau, Ph.D., we will start the series with a primer on exercise physiology, and then dive into intervals of every stripe. But first…take this important, short quiz to test your knowledge of intervals.

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The Benefits of Training at Lactate Threshold

This is the first part of an educational series on lactate threshold training. I’ve covered it in the past via field test profiles, but realized those missed out on a step-by-step discussion of lactate threshold. This series will define LT, discuss the benefits of training at LT for athletes, and then translate that to how it benefits our typical non-athlete students. I will give you an updated audio profile on how to conduct the most effective type of field test in your indoor cycling classes, for both lactate threshold as well as functional threshold power (FTP). Finally, I’ll conclude with the best ways to actually train to improve LT/FTP. This ICA series will be equivalent to an expensive CED workshop!

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Power File Analysis Results

Here is the analysis of the power files I posted a few weeks ago. I had two winners, Karyn and Bill, who posted their suggestions about what was going on with power output, heart rate, and cadence. Posts like these will serve to increase your knowledge, helping you create profiles with purpose. They should also be eye-openers to help expand your coaching, even if you don’t have power!

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Analyze These Two Interval Profiles

Here are the power files from two different riders in an interval class. Can you tell me what the purpose of the class is by looking at the cadence, power, and heart rate? One file is how the effort should look; the other is someone who struggled a bit. Can you guess why? How might this impact your teaching?

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I’m Not a Cyclist…So Why Do I Do I Need to Know My FTP?

Whether you currently teach with power or not, chances are you’ve heard of FTP. Maybe you even know it’s important information for the more serious outdoor riders in class…but should your everyday, non-cyclist students bother with it? After all, they aren’t coming to improve outdoor cycling performance, they just want to lose weight and get fit! Read on to explore what knowing FTP can do for the non-cyclists!

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An Incredible Way to Learn About the Effects of Your Profiles and Coaching

When you learn how to read and interpret a workout file it is an amazing tool to aid in putting together profiles. You will better understand the possible impact your choices (cadence, resistance, power, etc.) will have on your riders. By looking at a file from a less fit rider who suffered in the class or was unable to do the prescribed workout, you will understand why some might struggle with your coaching. Or, maybe you might discover that some things you are doing might not be as effective as you thought.

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The Easiest Way to Assess Intensity and Determine Heart Rate Training Zones for Cycling Students

Heart rate training has been a source of confusion for a long time in the indoor cycling world. The good news is that there IS an easy way to create meaningful training zones by performing an assessment known as a talk test. This detailed PDF will teach you the physiology of this assessment and provide everything you need to know to conduct a talk test in total confidence. This test should be done as a precursor to every FTP field test, as it also is an excellent means of reinforcing riders’ understanding of perceived exertion.

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