The traditional way of doing VO2 max intervals was through excruciatingly long and hard efforts, but we’ve got really good news for you based on the latest science. While they are still HARD…you don’t have to go as long to get the benefits! That makes VO2 max training (and its benefits) more accessible to everyone.
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You and your riders are going to love this versatile profile…I bet you’ll use it again and again! It’s also easily modified for all abilities if necessary. Your riders will feel very successful when they are done and will be singing your praises!Read more…
Threshold training refers to exercise intensity designed to raise the lactate threshold (LT), a high, sustainable intensity. Even a student who never ventures outside will benefit from training to raise LT; working harder helps burn more calories during the class, as well as afterward. Learn how and why you should be doing threshold intervals in your classes. Read more…
The Indoor Cycling Association is embarking on an interval education series that will highlight the fact that not all intervals are created equal. Written by Jennifer Sage, founder of ICA, and Jennifer Klau, Ph.D., we will start the series with a primer on exercise physiology, and then dive into intervals of every stripe. But first…take this important, short quiz to test your knowledge of intervals.Read more…
I discovered this track in 1997, and it quickly became a staple in my cycling classes. Its evolving energy is perfect for crafting a story, culminating in a powerful finale as your legs transition from 65 rpm to 80 rpm, driving you over the summit.Read more…
These threshold hill repeats are an excellent way to improve power at threshold and improve oxygen delivery. They will leave your riders begging for more profiles just like this!Read more…
I received a great question recently in the ICA Facebook group from Sarah asking what the difference between a “spin-up” and a “surge” is. We had an Ask the Expert post from 2013 with a similar question from Angela asking, “How exactly do you teach a spin-up? Is it different from a sprint?” So, I have edited the previous article below and updated it with Sarah’s question to help you fully understand what a spin-up is and how to teach one, including referencing a full profile on these drills.Read more…
Part 2 of this series outlines the six steps to help you as you pursue your journey to develop your style as an instructor. When you become an authentic and inspirational coach, your students will remember your words any time they encounter challenges in their lives, physical or mental. I guarantee that when you do, you will hear comments such as, “because of you, I didn’t give up!”Read more…
Press release: World’s premier group exercise programming company teams up with leading indoor cycling company.Read more…
Whether you are a recently certified new instructor or you have a few years under your belt, developing your style as a cycling coach is an important component of being your best. This two-part series will help you discover and develop your most authentic coaching style and to become the inspirational mentor you aspire to be.Read more…