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In: Biomechanics, Cadence, Power, Free Articles, Instructor Issues & growth, Physiology, Heart Rate & RPE
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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. Read more…

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In: Physiology, Heart Rate & RPE
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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.Read more…

3-2-1

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In: New Instructors, Physiology, Heart Rate & RPE
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Have you ever taken a class in which the instructor said you were going to do a high-intensity interval effort, but didn’t tell you how long it would be? As a result, you didn’t know how hard you should push for fear that you wouldn’t last the whole time? What was the result? Here are the basic rules for teaching interval sets and reps. Great tips for new instructors or as a brushup for seasoned instructors.Read more…

sweating bike

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In: Ask the Expert, Physiology, Heart Rate & RPE
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Josephine has a rider who loves to sit right in front of the fan, but she never sweats. Is this good or bad? She also wonders if sweating plays a role in weight loss. We turn to the ultimate expert, Dr. Jennifer Klau, who did her master’s thesis on sweat. Dr. Klau’s answer goes way beyond this question and will help you understand the physiology of sweating at a much deeper level so you can inform your riders correctly about what it means…and even more importantly, what it doesn’t mean. Read more…

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In: Ask the Expert, Free Articles, Physiology, Heart Rate & RPE, Programming and Management, Safety and Contraindications
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As temperatures rise, the topic of AC and fans in the studio heats up too. Learn the guidelines for temperature and ventilation in an indoor cycling room, the physiology of how the body regulates temperature, and the potential dangers of excessive heat.Read more…

Short Anaerobic Efforts Less Than One Minute

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In: Coaching and Cueing, Physiology, Heart Rate & RPE
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In part 3 of this series, you’ll get the perceived exertion descriptions and creative cues to help your riders push themselves extra hard for up to 1 minute. But…these are not sprints! Sprints require their own set of cues because they rely on a completely different energy system. Stay tuned for part 4! Read more…

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In: Biomechanics, Cadence, Power, General Fitness, Physiology, Heart Rate & RPE
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With the New Year upon us, you will be getting a LOT of questions about calories burned in your cycling class. How much do you know about the calorie estimates you see on your heart rate monitor, computer console, or power meter? Are these estimates accurate? Here is everything you need to understand how the wrong information—or faulty understanding of the data—can lead you or your riders to believe they did more work than they actually did. Read more…

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In: Free Articles, Instructor Issues & growth, Physiology, Heart Rate & RPE
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In the cycling world, the concept of base training is being turned on its head. If this is being questioned for outdoor cyclists, how on earth would it apply to indoor cyclists to spend hours at low intensities? If you’ve ever questioned whether you should be teaching your 45- or 60-minute classes in Zone 2 (65%–75% MHR), you may want to read this post.Read more…

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In: New Instructors, Physiology, Heart Rate & RPE
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Last week we shared an article comparing the benefits of HIIT and steady-state training. This week we follow up with a look at some of the hype surrounding HIIT, especially the concept of EPOC. As fitness professionals, it’s important for us to understand the science behind the hype, and to use that science to help our customers and clients safely and effectively reach their goals. Here are some tips for effectively incorporating interval sets into your ride profiles. Read more…