Extended! New Contest: Enter a Profile to Win
2018-11-27
We’ve got a new contest here at ICA. Submit a quick profile using any one of our theme ride playlists (or one of your own) and win a full-year membership at ICA! Read more…
Class Profile: Progressive Meritage Intervals
2018-11-18
This popular profile was first posted in 2014—it’s time to bring it back to the forefront! It is a fun progressive interval ride using a wide variety of terrain. The term “meritage” comes from the world of wine and means a “quality blend.” That’s exactly what these intervals are…a quality blend!Read more…
Establishing Training Zones Using a Maximal Aerobic Power (MAP) Ramp Test
2018-10-27
We’ve provide you with a detailed class profile for you to conduct your own MAP (maximal aerobic power) ramp test, including the protocol, the coaching, the music, and a downloadable spreadsheet which will estimate FTP and your riders’ power training zones. This is a viable alternative to the 20-minute FTP test, which requires a solid understanding and ability to pace one’s effort. Pacing isn’t an issue with this test.Read more…
You’ve Got Your FTP Number…Now What?
2018-10-21
You’ve coached your riders to understand the benefits of establishing a benchmark metric known as functional threshold power, or FTP, a number around which they can set their intensity. You’ve used one of the recommended methods to determine FTP. Now what do you do? How do you provide each rider with their zones?Read more…
Quick Profile: UCI Women’s Road Race World Championship
2018-09-16
This course/profile consists of early rolling hills, followed by a fast flat segment with a paceline. Then, riders greet a big climb—and that’s only the first half! The second half is three circuits over another big climb before you get to pull on the World Championship rainbow jersey.Read more…
Quick Profile: Pub Crawl
2018-08-31
Piggybacking off a recent theme ride playlist, Bottom’s Up—A Drinking Playlist, our newest profile is intended to be a fun and creative way of offering the benefits of long aerobic intervals all while on a pub crawl. Who isn’t willing to work long and hard for a drink?Read more…
Class Profile: Longer Cruise Intervals
2018-07-29
If you are teaching with power and either regularly conduct 20-minute FTP tests, or want to be able to bring your riders to the point of participating in a field test, it’s essential that you train them to tolerate longer intervals. Shorter HIT intervals are great, but longer intervals should also be a pillar of your training program. This “cruise” interval profile (i.e., longer aerobic intervals) is the perfect template for creating your own intervals of this nature. Read more…
Profile: Tears from the Moon—A Hill Repeat Lunar-Themed Ride
2018-07-22
The longest lunar eclipse of this century will take place next week on July 27. I’ve created a lunar-themed hill repeats profile with four climbs that get progressively longer. All the songs are moon- or eclipse-related, but you can use this profile for any lunar-theme ride to celebrate any full moon of the year.Read more…
Theme Ride Thursday: Burn, Baby, Burn—Profile and Playlist
2018-07-12
This week we deliver a fiery playlist and profile that will make your legs burn while torching calories. Are you ready for this?Read more…
Quick Profile: Intervals from Obstacles
2018-07-01
This Quick Profile “keeps it real”…real fun. Using the music as the road, it brings obstacles encountered outside into the cycle room to make your riders work harder to escape from them. Your class will have a blast with this uniquely memorable and creative profile.Read more…