In part 2 of my Facebook Live training series on “Why Cadence Matters,” I discuss whether rpm is a valid method of determining intensity. I then provide the pros and cons of dictating a specific cadence in your classes, providing many examples on both sides. I then get on the bike to demonstrate some cadence drills and coaching cues to go along with them.Read more…
In part 4 of this series on warming up, you’ll get the first four of eleven sample warm-ups to go with thirteen completely different profiles. This segment covers warm-ups for endurance profiles of varying lengths, cruise intervals, and epic climbs.Read more…
Share your excitement of the Tour de France with your students using this quick profile of stage 19. There is an early breakaway but the “heads of state” will let them go because there is no one of importance in the break. But rest assured—that doesn’t mean the peloton won’t hunt them down in the second half—get ready for some drama! The playlist should knock your polka-dot socks off!Read more…
Here are some suggested songs for a tribute profile to the Women’s World Cup. We are proud of our Team USA but, of course, these songs are there for you to support any of your favorite women’s teams and sports. I also posted links to three new Spotify playlists for Women’s Empowerment, Victory and Champions, and Pushing It to the Limit. Read more…
Some instructors and students believe that a “warm-up” always means an easy intensity, and is thus a waste of time. But remember that a body that is ill-prepared for the intensity of the workout will not deliver what is asked of it. In part 3 of this series on warming up, you will learn how perceived exertion does not follow heart rate in the early stages of a workout and why you should avoid heart rate cues during the warm-up. I also give you six factors to keep in mind as you design your profiles and deliver your class that may affect how quickly someone warms up.Read more…
The announcement showed up in my Twitter feed: Apple doing away with iTunes. My first reaction was a sinking feeling, a mild panic…what will happen to all my music and, most importantly, my many hundreds of playlists?
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How important is the warm-up in a 60-minute indoor cycling class? Far more than you might imagine! Too often instructors don’t give the warm-up the attention it deserves. In part 2 of this series, you will learn the physiology behind warming up. I give you an analogy that I think will greatly enhance your understanding of why having “all hands on deck” is so important to functioning properly during your event or training session!Read more…
I used to race mountain bikes years ago, but if I knew then what I know now about proper warm-ups I would have been much better prepared and probably would have performed better! This article is part 1 of a 6-part series on effective warm-ups for cycling classes. The purpose of this first article is to get you to pose the question to yourself, “Are you warming up properly in your classes? What can you be doing better?” (Originally posted in 2016, this series has been updated with new information and tips) Read more…
This mini training provides a basic understanding of cadence and how it’s measured, and helps you understand the physiological factors of cadence that you should consider when designing your profiles. Read more…
Best known for the song “Woke Up This Morning” which became the theme song for the HBO series The Sopranos, Alabama 3 has a number of tracks that should be in your indoor cycling repertoire. Jake Black was a clever song writer; the music industry has lost a great soul.Read more…