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Ask the Expert
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A new instructor posed this excellent question, and because it depends on so many caveats, I am creating a series out of this topic. Part 1 provides the most basic, short-term way to assess how hard or easy your class is for your riders. But instructors, get ready to do a little self-analysis—I’ve got some homework for you. This series may very well pave the path to tremendous personal growth! READ MORE…
Tom, do you have a litmus test to tell if recoveries are too short for the efforts you are asking? For example, if you are asking for a 5-minute, 4-minute, 2-minute, and 1-minute best effort, one right after the other in that order, how much recovery would you give in between each? Thanks.
– Julie Zweck-Bronner READ MORE…
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“I brought my heart rate up to Zones 2, 3, and 4 and then changed cadence from 88 to 75, 70, and 60, adding resistance each time to keep the power the same. I stayed at each cadence for several minutes. My heart rate dropped considerably each time I lowered my cadence while maintaining the same power output. Did my heart rate drop because we use muscle more than cardio at lower cadences or is this an issue with the bike?” READ MORE…
After I posted my most recent profile, EDM Muscle Madness, a number of instructors said their riders found it difficult to push into Zone 5 during the strength intervals, even though they were riding as hard as they could. Are these riders doing something wrong because they are not able to hit Zone 5? READ MORE…
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What else can be done for a rider to improve their cadence range? I’ve got a rider who has been working with me for about a year and half. She is in her 50s and very fit. She runs, strength trains, and cycles about 2 times per week. She’s still unable to increase into the 90s. Her form and control are good and she can put out the watts, but just not at a high cadence. I know cadence ranges are individual and trainable, but is the 80s it for her? READ MORE…
This is a question from a fairly new instructor about understanding rpm and its relationship to bpm. I originally posted this in 2012, but I am reposting it with an updated response. This question came up recently in the ICA Member Facebook group, so I thought I’d resurrect this post. READ MORE…
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“I have several triathletes and highly fit cyclists in some of my classes. A few of them seem to have really heavy, quad dominant downstrokes that results in what I “see” to be a highly inefficient circular pedal stroke. When in climbing position, these same “quad dominant” cyclists have a lot of hip rocking. (Not a ridiculous amount, but more than what a trained athlete should be doing if they are knowledgeable). I guess they are trying to really force the pedals down which, of course, leads to the inefficient stroke. My advice in class is to ”settle down” the hips. There should be some side to side, natural movement, but not overkill. If you settle down the hips a little, it forces a smoother stroke—especially the upward phase of pedal stroke. Am I right to say this?” READ MORE…
ICA member Dana asked a question about coaching 20-minute field tests in the comments section of the ICA master profile for field testing. Because it’s a question I get a lot, and I believe all instructors can benefit from the reply, I am posting it here as an Ask the Expert: Is teaching this profile once a month too much?READ MORE…
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The question of when a interval effort really starts has been posed a number of times. Short intervals of less than a minute leave little room for question. However, the confusion often surrounds the longer 3- to 10-minute threshold intervals. READ MORE…
This is a great question for new instructors about how often to repeat music and profiles. I give my advice, but I’d love it if some of you longtime instructors can share what your experience with this is. It may partially depend on the market and culture of your facility, but mostly it depends on your style and tolerance. READ MORE…