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Riding the line. Riding the sustainable limit. Riding on the edge. Statements like these give me the warm fuzzies, like a pair of warm, fuzzy slippers for your heart. Just as important as knowing your limit is the ability to arrive at or ramp up to the intended intensity. If we step on the gas too hard too soon, we risk blowing up; if we take too long to build to the target intensity, we risk short-changing the effort. Welcome to The On-Ramp: A fun way to learn how to approach grueling, leg-grinding, lung-searing sustainable efforts.Read more…

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“Fartlek” is a Swedish term meaning “speed play”—and it’s a fantastic way to add unstructured, playful intervals into your ride. Fartleks sneak bursts of intensity into your class, creating the feel of an outdoor adventure where the landscape itself sets the pace. It’s a way to challenge your riders while keeping things unpredictable, boosting intensity in a way that feels natural and fun!Read more…

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In part 1, I provided six general tips for teaching switchbacks, including how many, how often, how long, and how to use the music. In part 2, you will find five different scenarios for designing and cueing your switchbacks to make your classes more exciting and engaging, increasing your coaching repertoire and improving your visualization and motivation skills.
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Riding rolling hills on a bicycle can be a thrill, especially when they are short and continuous. Because of this, they translate beautifully into indoor cycling classes. But teaching rolling hills is more than just alternating a climb with a “downhill.” To coach them in an authentic way, it’s important to understand how a cyclist would approach them, how gravity will affect your speed of ascent, and how cyclists take the descent. Then you need to know how to use the energy of the music to define your ups and downs. They are so much fun that your riders will be asking for them by name!Read more…