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In: Free Articles, Marketing Ideas
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Face it, we all want more people in our classes. More and more studios incentivize instructors by paying a per-rider fee, so it’s a good idea to learn how to promote your own classes. I’m learning myself and want to take you on my journey of becoming a social media expert. Here are some tips and tools to get your started, and some of the Instagram posts I’ve created recently since I’ve started teaching at a brand-new studio. Read more…

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In: Class Profiles
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“Sweet spot” is the name given to the intensity that overlaps upper Zone 3 and lower Zone 4, just below threshold. It’s called “sweet spot” because this intensity is an ideal balance of high intensity and the ability to cause some adaptations without needing a lot of recovery. Just for fun, this profile uses sweet-themed songs to enhance the concept of sweet-spot training! Read more…

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Well, this is upsetting. Two tribute posts in two days, and both from the same era. We’ve lost another rock legend, this time Ric Ocasek. If you don’t know the name, you for sure know his music—The Cars, one of the most essential new wave rock bands of the late 1970s and early 1980s.Read more…

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In this profile you will set the stage with four intervals that reach into the VO2 max range. The final three intervals will be selected through audience interaction and a cruel twist of fate, what I call the “Matrix choice.” Be ready to ask your riders to make the choice of remaining in the blissful ignorance of illusion or embracing the painful truth of reality.Read more…

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Bill Pierce’s challenging profile “Strong Start or Fast Finish” is a series of intervals that either start off “very hard” and slightly back off to “hard,” or start off “hard” and build to “very hard.” We got a great question asking whether this was too much time spent in Zone 5. This article should clarify how much time a rider should be able to spend above threshold. Hint: The answer is it depends!Read more…

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In: Class Profiles, Physiology, Heart Rate & RPE
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Here are three more sample warm-ups for five more profiles. Two of the warm-ups can be used for challenging high-intensity VO2 max or anaerobic capacity training sessions. One is an example of how you might design your warm-up for a loop profile consisting of repeated laps of the same terrain. Read more…

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As we begin to understand how posture and mechanics have on overall health and injury prevention, body alignment is becoming a more discussed topic in fitness. There are several different approaches to alignment so let’s begin by defining what proper alignment looks like. Later, we will explore deviations and ultimately expand on some things you, as the instructor, can do to help your riders.Read more…