Many folks mistake speed and pedal-stroke work as only beneficial for those who ride actual bikes outdoors. This is not the case. Although it is a popular understanding that higher leg speeds produce greater power (force X velocity = power), there are also mechanical and neuromuscular benefits for everyone.Read more…
In order to prepare for the lung-burning intervals our riders know and love, some conditioning is needed. In addition to aerobic conditioning, the muscles of the legs need to be ever ready and everlasting. Here is the first of two profile outlines on leg muscle conditioning—muscular endurance.Read more…
I hope you enjoyed the video of how I present the reset to my classes (I use the last example, of course). What I realize is I have the benefit of knowing exactly what this reset actually looks like in terms of profiles. In order to give you this benefit and resulting confidence, I’m going to provide an outline of five profiles I use during the first three months of the year. Here is the first profile outline: Aerobic Conditioning.Read more…
This particular ride is written to be performed as much as it is to be coached. The instructor takes the position as a guide on a Haunted Bike Tour past a graveyard, through Halloween Town, into the woods, past a second graveyard, and concludes with a steep ascent to Dracula’s castle. The more theatrical—the better! Might I suggest ridiculous glasses or a witch/mad hatter hat…and a fog machine?Read more…
If you’ve ever been frustrated about riders who seem to cheat about the amount of work they are doing, or how to coach your riders to add enough resistance to do appreciable work (and get the results they want)…then this is your profile! The audio for this profile is a veritable continuing education session, so get ready to learn a lot!Read more…
Introducing our next Audio Master Class, this time with guest instructor Bill Pierce. I’ve known Bill for over a decade and have seen that his profiles are based on sound training principles, yet they always have a thread of fun, humor, and/or adventure. This one is no different, as he takes you on an epic trip through Europe and the Middle East, with music to match each country.Read more…
This weekend marks the 45th anniversary of Woodstock. To celebrate this generation-defining event, I’ve put together a profile using songs performed. This should bring some smiles to your students on the north side of 50, or those with a penchant for classic rock! Read more…
This profile is inspired by the movie Gladiator (2000) where Maximus (Gladiator), Commander of the Armies of the North, addresses his men before battle, “…Stay with me. If you find yourself alone, riding in green fields with the sun on your face, do not be troubled; for you are in Elysium…”
Take your riders on a journey up a 31-minute climb to their own personal Elysium.Read more…
In late May of this year, the world lost a very special woman: Maya Angelou. Billy Coburn, a Star 3 Spinning® instructor and longtime ICA member, posted on Facebook about doing a special journey ride devoted to her motivational writing. I asked Billy to send me the ride and I would consider posting it on ICA. I figured that it could potentially be a very inspirational profile…but I was blown away when I read it. I think you will be as well. Get ready to change some lives—maybe even your own!Read more…
This ride is a very fun simulation of an out-and-back ride and highlights the beauty of using outdoor simulations to enhance your indoor experience. This profile includes wonderful visualization cues of the scenery and the outdoor riding experience. I call it The Canyon Ride because the middle section descends into and overlooks a beautiful canyon with desert topography. Read more…