Welcome to the Indoor Cycling Association
How to Incorporate Long Intervals, Part 4: Progressive Programming Over 6–8 Weeks
In this chapter, I provide a sample time table of six to eight weeks with programming ideas for gradually increasing the length of the intervals and teaching riders to understand pacing. By the final week, your class should be ready for their first FTP test!Read more…
Play “Sweet Home Alabama” This Week! RIP, Ed King, Guitarist for Lynyrd Skynyrd
Today we lost Ed King, the guitarist for the iconic southern rock group Lynyrd Skynyrd. He’s the one whose voice can be heard counting down at the very beginning of their most famous hit, “Sweet Home Alabama.” Here are a few tracks you can sprinkle into your playlists as a tribute to one of the more recognizable southern rock groups in the country.Read more…
Theme Ride Thursday: It’s Time To Wake Up
I’m a morning person, which is why I teach the 5:45 a.m cycle class at the Y. But don’t be fooled—there are days when I secretly wish I could call out and stay under the covers…and I know I’m not alone. We’ve compiled some songs about waking up and starting the morning off on the right foot. We’ve also sprinkled in a few songs about sunrises, clocks, and beautiful days in our newest theme playlist.Read more…
RIP, Aretha: R-E-S-P-E-C-T to the Queen of Soul
The Queen of Soul has left this world. Here is a Spotify playlist and a selection of some of our favorites and what to do to them in your Aretha tribute ride. Read more…
Theme Ride Thursday: A Birthday Playlist for a Special Student
“They say it’s your birthday. It’s my birthday too, yeah. They say it’s your birthday. We’re gonna have a good time.” As soon as you hear these lyrics you know it’s the Beatles’ classic, “Birthday.” And while this is a favorite loved by many, you might be left wondering, “What other songs are there to choose from if you’re creating a birthday playlist?” Well, we’re glad you asked!Read more…
Theme Ride Thursday: Sexy and I Know It!
Summer is the time of year where many of us get to show off those legs we’ve been developing all winter long. It’s time to feel “sexy” or, at the very least, marginally happy with the rewards of our hard work—ha! If you feel like “heating things up,” give this “sexy” playlist a listen and find what that appeals to you.Read more…
Performing Under (No!) Pressure
As instructors, we become accustomed to being the center of attention. Even if we’re never totally comfortable with it, it becomes routine. We implicitly agree when we take the mic that we will be evaluated by our participants. But what goes through your head (and your heart) when you’re REALLY being evaluated on your ability to lead? Are you open to constructive feedback?Read more…
Class Profile: Longer Cruise Intervals
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…
Theme Ride Thursday: A Playlist That Will Have You Jumping!
Spring into some new music with today’s themed playlist, which features songs with the word “jump” in them. Read more…
Profile: Tears from the Moon—A Hill Repeat Lunar-Themed Ride
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…