Currently Browsing: Physiology, Heart Rate & RPE

Facebook Live Video: Cadence and Music Choices During Recovery

Here is the follow-up to my Facebook Live video on the importance of recovery within your interval-training sessions. This one comes with lots of great add-ons, including a 12-page guide on how to use music and coaching to keep riders engaged during the recoveries. It also comes with three Spotify playlists to help you choose both your high-intensity short interval songs of 1–3 minutes, and short songs that are good for your recoveries. You’ll never be lacking for recovery song options!

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Facebook Live Video: The Importance of Recovery Within a Training Session

How do you counter the mindset of riders who reject recoveries? How do you educate them so that they not only understand the importance of recovery, but they relish it? What intensity should your recovery be at? Is it always that way, or are there exceptions? How do you keep riders engaged during recoveries so they don’t get distracted or bored? I answer all that and more in this informative Facebook Live training session.

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Minimum Effective Dose (MED) and Power Zone Training in Indoor Cycling

We’ve all heard the phrase “Exercise is the best medicine.” However, no medicine is equally good at any dose; too little and the desired effects will not be achieved, too much and negative side effects result. Dosage in the context of exercise means training load: the intensity, duration, and frequency of a given activity. What are the best doses of each level of intensity and how will knowing this help us plan our classes?

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Understanding and Raising the Lactate Threshold, Part 2

In the last article on understanding lactate threshold, we discussed the three different energy systems of the body and how ATP, the energy currency of the body, was produced in all three systems concurrently. Each system provides different amounts of energy to the working muscles at varying rates for distinct intensity demands. To further shore up this concept, it would be helpful to be somewhat familiar with where our bodies derive the energy to power our movement and basic body functions.

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Understanding and Raising the Lactate Threshold, Part 1

For years, lactate threshold (LT) has been referred to by athletes and coaches as one of the most useful metrics to determine the upper limits of sustaining power, endurance, and, ultimately, performance. It is useful to think of the lactate threshold as a glass ceiling—an invisible barrier that once raised will increase performance potential. Understanding what LT is and how it fits within your training plan, and knowing how to describe it in the context of an indoor cycling studio, will go a long way in helping your riders conceptualize what their bodies are experiencing.

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How to Incorporate Long Intervals, Part 3: Progressive Programming Over 6–8 Weeks

In this chapter, I provide a sample time table of 6–8 weeks with programming ideas for gradually increasing the length of the intervals and teaching riders to understand pacing. By the final week, your class should be ready for their first FTP test!

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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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