Using a power to weight ratio is an easy and effective way to determine the amount of watts to target during various efforts. It is a very simple approach that is easy for instructors to use in classes where bikes with power meters are available. With any simple approach, there will be factors to consider for those who desire to be the exception.Read more…
“I have several triathletes and highly fit cyclists in some of my classes. A few of them seem to have really heavy, quad dominant downstrokes that results in what I “see” to be a highly inefficient circular pedal stroke. When in climbing position, these same “quad dominant” cyclists have a lot of hip rocking. (Not a ridiculous amount, but more than what a trained athlete should be doing if they are knowledgeable). I guess they are trying to really force the pedals down which, of course, leads to the inefficient stroke. My advice in class is to ”settle down” the hips. There should be some side to side, natural movement, but not overkill. If you settle down the hips a little, it forces a smoother stroke—especially the upward phase of pedal stroke. Am I right to say this?”Read more…
Are you or your riders ever tempted to ride in an aero position in your indoor cycling or Spinning class? This Bicycling magazine article will show you conclusively that it’s not really a good idea! Read more…
One of the gold standards of power is Functional Threshold Power (FTP): the maximum average power one can sustain, with or without puking, for 60 minutes. Sounds fun! If that is more excitement than you can handle in a single sitting, there are other methods or field tests that one can enjoy to determine FTP. However, I recommend first determining whether FTP is practical or applicable for your indoor cycling classes.Read more…
One of our ICA members shared his technique for keeping his riders who like to chat engaged. I thought it was a fun and creative way to add variety to your schedule of classes, whether your purpose is to let the talkers have their day or just to increase the fun level! Share with us your technique!Read more…
This fabulous song will set you and your riders free. At 125 bpm, it’s the perfect climb, matching the freeing message in the video. If you are able to project videos, make sure to add this one to your collection!Read more…
As instructors, we have all had one of these classes. New England has been hit with multiple snowstorms resulting in 96 inches of whiteout. Driving in downtown Boston is reminiscent of the maze scene from Harry Potter and the Goblet of Fire, except the 8- to 10-foot walls are not green shrubbery.Read more…
As more and more indoor bikes arrive equipped with power meters, the quest for ways to use this new tool can be frustrating. I’ve witnessed everything from a mega-complicated threshold drill with convoluted calculations to extremely simple and very wrong applications of watts, best described as WTF (not an acronym for watts per threshold test or anything remotely appropriate).
This series will present three simple methods for incorporating power into your classes so that everyone, from the weight-loss conscious fitness enthusiast to the outdoor cyclist, can participate and have fun.Read more…
Ceaseless. Pulsating. Driving. Escalating. Dramatic. Powerful. Waves of intensity. Suspense. Monumental. Painful.Read more…
Anyone planning on a Mardi Gras or Carnival theme ride? Put on a mask and some purple and gold beads, hand out beads to your students and play some Brazil or New Orleans inspired carnival tunes, and you’ve got yourself a party! I’ve done some searching for songs for your playlist and have come up with dozens of songs ranging from Brazilian Samba or Batacuda, New Orleans Jazz, Cajun and Zydeco, French Carnival, and other songs about New Orleans in general. Let us know in the comments if you have some more ideas. (FREE ARTICLE)Read more…