In part 4 of this series, I get to the meat of cueing resistance in a way that encourages students to find the gear they need to meet the goals you set for that segment of your profile. You coach this by teaching them the most vital equation they’ll learn in your classes. Read more…
In parts 1 and 2, I discussed two approaches to avoid when cueing resistance. In this and the following article, I provide tips on how to teach the concept of resistance and inspire your riders to add enough so that they achieve the adaptations your profile is targeting. This article describes the warm-up and provides cues for establishing that first touch of the resistance knob or gear level so riders can prepare the body at the proper intensity.Read more…
In part 1, I described a popular but ineffective coaching method that fails to account for the difference in abilities and fitness of riders or the differences in the wear and tear on bikes. The second method of teaching resistance that instructors should steer clear of is to assign a 1–10 scale of resistance. This one is even worse than assigning a number of turns. It’s very confusing, it’s subjective, and it’s not anchored to anything. Read more…
Coaching resistance is one of the more challenging aspects of being an indoor cycling instructor. In this series, you will learn the two most common yet ineffective methods of teaching resistance. We will then provide you with a technique of encouraging your riders to add load in a way that will help them experience what your profile is calling for so they can be more successful. We will end with dozens of creative coaching cues for adding resistance. You will emerge a better, more informed instructor. Read more…
This is a challenging interval profile based on working just below and just above your functional threshold power. There are numerous beneficial physiological adaptations behind a structured workout like over/under intervals that will satisfy both your outdoor and indoor-only riders.Read more…
This 84 bpm trip-hop track from 1998 is incredibly versatile, working as either a flat or a climb at just about any intensity. At 6 minutes, it’s perfect for longer intervals or stepped intervals like the 3-2-1 efforts.Read more…
This profile is a 60-minute tempo ride with three sets of 15-minute intervals. It has an optional bonus interval at high cadence if you want to turn it into a 75-minute endurance ride. You keep riders’ attention with a progression through lower to higher cadences and a series of technical and mental drills. Read more…
Your warm-up song sets the tone for your class; your cool-down song closes the chapter on your ride. Both are every bit as important as your energetic and inspirational songs sandwiched between them. Here are some of the guidelines I use when selecting warm-up and cool-down songs and some of the exceptions. Included here are two ICA bucket playlists for warm-ups and cool-downs with over 700 songs to choose from.Read more…
The next supermoon is on April 7. We think you should throw these songs into your playlist. Read more…
One of the biggest frustrations instructors have is the music. Even if you feel confident about finding and using music, it can still be a time-consuming process for those who really care about a quality product. ICA to the rescue! Here are 10 bucket playlists with over 6,400 songs, broken down into cadence buckets: 55 to 69 rpm, 70 to 79 rpm, 80 to 89 rpm, 90 to 99 rpm, and 100+ rpm. They are further divided into two music genre categories: electronic and rock/pop/indie/alternative. You’re welcome—I’ve just saved you hundreds of hours! Read more…