The cornucopia of ICA Thanksgiving profiles is overflowing with four different and exciting rides—you should be able to teach a different one in the days leading up to Thanksgiving. Here they are all in one place to make it easier for you to locate them. Read more…
In Part 5 of our cadence series, Jennifer shares three final high-cadence tips on video—including a technique borrowed from skiing that may unlock higher leg speed, a reminder about neuromuscular adaptation, and guidance on when (and if) you should stand at fast cadences. This short video will help you troubleshoot the most common barriers to pedaling quickly and smoothly.Read more…
Cadence isn’t just a drill—it’s a core cycling skill. In part 4 of our series, Jennifer shows how to coach cadence in every ride, not only in drill-focused classes. You’ll get longer teaching cues explaining the physiology behind different leg speeds, plus short, punchy cues to sprinkle throughout any ride to help riders stay smooth, efficient, and in control. Making cadence a consistent focus turns occasional skill work into lasting performance gains.Read more…
This short, upbeat synthpop track is perfect for warming up or taking a smooth recovery. Easygoing and catchy, it has enough energy to keep momentum on a flat road or during a moderate-effort endurance segment.Read more…
A rock anthem from the early ’70s sets the stage for a joyful, free-spirited ride full of rolling hills, sing-along moments, and pure energy. This week’s Timeless Classic celebrates the kind of music that makes you forget you’re working hard and lets you just feel the road. Read more…
Ready to help your riders spin their legs faster with control and intention? 🚴♀️ Part 3 of our cadence series dives into drills like ladders, pyramids, spin-ups, and accelerations. Learn how to build smooth, powerful leg speed, adapt coaching for different riders, and put it all into practice with seven ICA profiles and a live workshop.Read more…
This track builds slowly but surely, layering resistance over 8.5 minutes to create a climb that’s both hypnotic and electrifying. Riders feel every pulse of the guitar as they push through six gradual stages, making it a climb to remember.Read more…
If you’re ready to bring a fresh kind of high-energy drive to your indoor cycling classes, drum and bass (D&B) might be your new secret weapon. With fast, rolling rhythms and deep, pulsing basslines, this genre works beautifully for endurance flats, FTP tests, VO2 max efforts, and even short anaerobic pushes. We’ve also included numerous song suggestions and a dozen cue ideas to help you match the unique flow and intensity of D&B tracks—keeping cadence high and energy steady from start to finish.Read more…
In Part 2, we dive into the foundation for raising your personal cadence threshold: form, technique, and pedal stroke. Learn four essential considerations—bike fit and posture, pedaling mechanics, relaxation, and focus—that help riders spin their legs more efficiently, expand their cadence range, and build power and endurance.Read more…
National Cat Day is coming, why not throw in a few feline tracks to celebrate our whiskered companions? While I haven’t (yet!) dedicated an entire profile to my cats, I’ve occasionally spiced up my playlists with a song or two from a purr-fectly curated cat-themed playlist that I’ve been nurturing for years. It’s got 150 tracks, some serious and some whimsical and fun. Here are a few of my favorites for you fellow crazy cat lovers to consider.Read more…