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In: Music Resources, Physiology, Heart Rate & RPE
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Here is the follow-up to my Facebook Live video on the importance of recovery within your interval-training sessions. This one comes with lots of great add-ons, including a 12-page guide on how to use music and coaching to keep riders engaged during the recoveries. It also comes with three Spotify playlists to help you choose both your high-intensity short interval songs of 1–3 minutes, and short songs that are good for your recoveries. You’ll never be lacking for recovery song options! Read more…

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In: Coaching and Cueing, Instructor Issues & growth, Physiology, Heart Rate & RPE
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How do you counter the mindset of riders who reject recoveries? How do you educate them so that they not only understand the importance of recovery, but they relish it? What intensity should your recovery be at? Is it always that way, or are there exceptions? How do you keep riders engaged during recoveries so they don’t get distracted or bored? I answer all that and more in this informative Facebook Live training session.Read more…

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In: Biomechanics, Cadence, Power, Physiology, Heart Rate & RPE
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We’ve all heard the phrase “Exercise is the best medicine.” However, no medicine is equally good at any dose; too little and the desired effects will not be achieved, too much and negative side effects result. Dosage in the context of exercise means training load: the intensity, duration, and frequency of a given activity. What are the best doses of each level of intensity and how will knowing this help us plan our classes?Read more…

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In: Physiology, Heart Rate & RPE
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In the last article on understanding lactate threshold, we discussed the three different energy systems of the body and how ATP, the energy currency of the body, was produced in all three systems concurrently. Each system provides different amounts of energy to the working muscles at varying rates for distinct intensity demands. To further shore up this concept, it would be helpful to be somewhat familiar with where our bodies derive the energy to power our movement and basic body functions.Read more…

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In: Physiology, Heart Rate & RPE
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For years, lactate threshold (LT) has been referred to by athletes and coaches as one of the most useful metrics to determine the upper limits of sustaining power, endurance, and, ultimately, performance. It is useful to think of the lactate threshold as a glass ceiling—an invisible barrier that once raised will increase performance potential. Understanding what LT is and how it fits within your training plan, and knowing how to describe it in the context of an indoor cycling studio, will go a long way in helping your riders conceptualize what their bodies are experiencing.Read more…

interval training

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Threshold training refers to exercise intensity designed to raise the lactate threshold (LT), a high, sustainable intensity. Even a student who never ventures outside will benefit from training to raise LT; working harder helps burn more calories during the class, as well as afterward. Learn how and why you should be doing threshold intervals in your classes. Read more…

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In: Free Articles, Instructor Issues & growth, Physiology, Heart Rate & RPE
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The Indoor Cycling Association is embarking on an interval education series that will highlight the fact that not all intervals are created equal. Written by Jennifer Sage, founder of ICA, and Jennifer Klau, Ph.D., we will start the series with a primer on exercise physiology, and then dive into intervals of every stripe. But first…take this important, short quiz to test your knowledge of intervals.Read more…

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In: Biomechanics, Cadence, Power, Physiology, Heart Rate & RPE
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Here is the analysis of the power files I posted a few weeks ago. I had two winners, Karyn and Bill, who posted their suggestions about what was going on with power output, heart rate, and cadence. Posts like these will serve to increase your knowledge, helping you create profiles with purpose. They should also be eye-openers to help expand your coaching, even if you don’t have power!Read more…