If you’ve ever hesitated to teach a steady-state tempo ride—one where there are no breaks, no intervals, and no high-intensity surges—you’re not alone. Many instructors (myself included) worry that riders might find it too monotonous. After all, we’re so accustomed to constantly cueing, changing positions, or pushing intensity. But what if I told you that many riders love this kind of workout and even request it by name?
That’s exactly what happened recently after a string of challenging holiday-themed rides. One of my regulars asked me, “Can we do that ride, the one where we just flow—no breaks, just smooth and steady?” His words reminded me how special and refreshing this profile is, and I knew it was time to bring it back.
So, this week I introduced Ebb and Flow 3.0, complete with a brand-new playlist that had my riders raving afterward. This third version stays true to its roots: a continuous Zone 3 effort that keeps you moving steadily at a moderate intensity for 50 minutes. No recoveries (aside from warm-up and cool-down), just one long, flowing ride.
Even with two new riders in class, I decided to trust the process. Before we began, I explained:
“This ride is a little different. We’ll stay mostly in the saddle, riding steady at a moderate level without the usual position changes or high-intensity surges. I hope you enjoy the journey.”
While I worried that these newcomers might think the ride was “too easy,” their smiles at the end said it all. In fact, the feedback I received was more enthusiastic than usual! Why? Because a steady-state ride like this is not only novel but also necessary. It allows participants to feel accomplished without the stress of pushing to their max—a workout that feels restorative yet rewarding.
Why Steady-State Tempo Rides Matter
This type of ride offers a blend of physical and mental benefits, making it a valuable addition to any training program:
- Aerobic Development: While a true endurance ride targets lower intensities in Zone 2 over extended durations, a Zone 3 steady-state “tempo” ride enhances aerobic conditioning and builds sustainable effort capacity.
- Mental Clarity and Focus: The rhythmic nature of a steady-state ride helps clear the mind, offering a meditative experience that leaves riders feeling mentally refreshed. It’s a workout for the body and a reset for the mind.
- Balanced Workout Sensation: Riders finish feeling accomplished without being drained. You’ll leave class energized, not exhausted, and without the soreness typically associated with high-intensity sessions.
- Sweat Factor: Without recovery periods, you’ll often sweat more than in an interval class. While sweat in and of itself doesn’t indicate effort intensity or additional physiological benefits, there’s no denying that sweating more creates a satisfying sense of achievement.
- Technique Mastery: These rides are ideal for honing skills like breath control, upper-body relaxation, and pedal-stroke efficiency—key components that improve form and performance across all ride formats.
Tips for Teaching Ebb and Flow
If you’re new to teaching a steady-state ride, here are strategies to help both you and your riders fully embrace the experience:
- Build Anticipation: Announce the profile a few weeks in advance. Frame it as a rare and valuable opportunity to experience something different from the usual high-intensity rides.
- Set Clear Expectations: Explain that the challenge lies in sustaining consistency and commitment, rather than pushing through intensity spikes or frequent position changes.
- Highlight the Benefits: Emphasize both the physical gains and the mental clarity that comes from this focused, steady effort. Point out how riders can carry these skills into other classes.
- Encourage Mindfulness: Help riders stay present by guiding them to focus on breath, form, and the rhythm of the ride. Remind them that resisting the urge to “do more” is part of the challenge.
- Celebrate Balance: Acknowledge that this ride offers a unique sense of accomplishment—leaving them feeling worked, yet refreshed and energized rather than depleted or sore.
- Embrace the Sweat: Mention that steady effort without breaks often brings a satisfying sweat, even without pushing into high-intensity zones.
By guiding your riders with these techniques, you’ll help them unlock the full potential of the “ebb and flow” experience—both physically and mentally.
Try Ebb and Flow 3.0
ICA members can download the full profile and playlist below. I’m confident your riders will love the experience as much as mine did. And I’d love to hear from you—are you teaching steady-state rides? Share your stories and favorite “ebb and flow” songs in the comments!
For additional tips, helpful coaching guidance, and deeper insights into how to get the most out of these rides, check out the original Ebb and Flow #1 and Ebb and Flow #2. Both profiles feature amazing playlists (so I’ve been told!)—feel free to mix and match your favorite songs across all three versions to craft your ideal ride experience.