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As indoor cycling instructors, we know just how transformative music can be in a class. It drives every pedal stroke, sets the rhythm, and inspires riders to push harder while staying in the flow. World Techno Day (December 9) is the perfect moment to celebrate electronic music in all its forms—techno, melodic techno, trance, club, and house—tracks with rhythms and tempos that naturally support seated or standing climbs, helping riders settle into the ride and find their flow.Read more…

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In: Biomechanics, Cadence, Power
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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…

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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…

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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…

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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…

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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…