If you’ve followed me for any length of time, you know I’m a big proponent of doing field tests to estimate your lactate threshold. I’ve done numerous metabolic tests in the past, but I’ve never had a chance to do a lactate test. Here are my results from my recent lactate test (I NAILED my LTHR!) and an analysis of one of my student’s profound aerobic improvement.Read more…
I came up with a unique way to describe effort using a dog on a leash. I wouldn’t use this if you haven’t already set the stage for understanding perceived exertion at each level of intensity. It may confuse students. But once they already can identify the sensations of effort, fun and creative analogies like this add some humor and variety to your coaching.Read more…
Part 2 of Gene’s amazing Chapter 17, truly a pinnacle of tips for teaching with power. In this segment, you will learn whether “competitions” in classes are truly legitimate if power is so different from bike to bike, and what to do when bikes differ. Because this is so common with power bikes, you NEED this information! Read more…
Not that I want to encourage any of my riders to throw a tantrum, but bringing them close to the edge is fun. What is riding tempo? How does cadence affect my power output, sustainability, and efficiency? How are heart rate and power affected when that delicate and steady world of tempo is disturbed?
There is more action and variables in this ride than you can shake a stick at. Even though the target intensity is Zone 3, you may find many of your riders lying on the floor kicking and screaming when it’s over.Read more…
Richard Mullins is an ICA member from Ireland whose passion for teaching is contagious! Who better to create an Irish-themed profile than a blue-blooded Irishman with passion?! I know you’re going to enjoy this fun interval profile built around events that catapulted Ireland to the global stage, including many sporting references. Read more…
The term “Keep it Real” in regards to indoor cycling has gotten a bad rap lately. This subject has been talked about a lot lately on online forums and websites, so it’s time to put the stake in the ground and describe exactly what it means and what it does NOT mean. I wrote the e-book Keep it Real in 2008, and wrote the workshop for Spinning® in 2006 which was based on that concept, so I have skin in this game.Read more…
Two weeks ago Robin Robertson provided an idea for a mini periodization plan in your schedule. During the first week you focus on Form and Foundation drills. Of course, you can do these any time, it doesn’t necessarily have to be a part of a periodized program. Here are six great drills for all new and longtime students, since every one can benefit from reminders about skill improvement. These are also great for new instructors to implement.Read more…
Today is March 3rd, and parts of the eastern United States are in single digits and covered with snow, so there is still time to use this profile! This profile accompanies the article Educating Your Students, Part 4: Using Storytelling and Non-Cycling Examples in Your Profiles. It’s called “Storm-Stayed,” which is an adjective unique to maritime provinces and Ontario in Canada.Read more…
Group performance displays, such as the system created by Performance IQ, can be used to successfully market your program, increase engagement and attendance, inspire students to reach goals through greater opportunities for coaching, and to keep your students loyal. What’s not to love about a system like this? Now, you can receive an exclusive $250–$500 discount on your own system for your studio!Read more…
In all the heart rate training articles posted at ICA, we always stress the fact that heart rate, while an effective way to monitor your intensity, is subject to many external factors that have nothing to do with the work you are performing. These factors include over-reaching, over-training, lack of sleep, dehydration, caffeine, medications, heat, humidity, stress, and others. It is important to understand the limitations of heart rate training if one is to use it properly as a training tool. One of the factors we may ignore the most is stress. I share with you a personal example of the negative effects of stress on my own heart rate. Please share this article to help others understand the body’s response to stress.Read more…