Welcome to the Indoor Cycling Association
The Benefits of Cycling for Runners
I have been a runner for most of my adult life. I ran my first marathon in 1995 and have run numerous other marathons, half marathons, and 5Ks since. In that time, like most runners, I have sought out tools to improve my health and performance in the sport. What I have learned is that cycling is a fantastic cross-training option for runners. Whether you run or you have runners in your classes, knowing how indoor cycling can positively influence a running program will help you to design the right balance between the ride and the run.
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Tips for the Shy Instructor, Part 2: Stop Trying to be Perfect. Be Yourself but Bigger.
Are you the shy instructor? You can feel confident and energetic when teaching your indoor cycling class even if you are an introvert. Shy instructors can be terrific by simply unlearning a few misconceptions about performing in public. If this is you, it’s time to up your game by stopping the behaviors or beliefs that may be limiting your performance. In part 1 of this series, you learned to rechannel your anxiety and to stop thinking of public performance as a “gift.” In part 2, you will learn to stop doubting yourself.
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Analyze These Two Interval Profiles
Here are the power files from two different riders in an interval class. Can you tell me what the purpose of the class is by looking at the cadence, power, and heart rate? One file is how the effort should look; the other is someone who struggled a bit. Can you guess why? How might this impact your teaching?Read more…
Step Outside Your Musical Box: Motion Picture Soundtracks
In this month’s Step Outside Your Musical Box series, we showcase the soundtracks of our lives.Read more…
Tips for the Shy Instructor, Part 1: Make Your Anxiety Work For You, Not Against You
Are you the shy instructor? It is possible to feel confident and energetic when teaching your indoor cycling class even if you are an introvert. You don’t have to be an extrovert, a performer, to get up in front of a class. In part 1 of this series, you will learn to stop trying to calm your anxiety and to stop thinking of public performance as a “gift” you were not granted.
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Why Cueing “Base Plus” is Completely Off Base
The term “base plus” along with an absolute number of watts, turns, or gears is often confusing and may be unsafe for riders. Bill explains why you should avoid using it and offers suggestions for its replacement. Read more…
Wednesday Timeless Classics: Hypnotic Sounds from Spain Keep You Committed
While this track’s repetitive nature might seem monotonous, that very quality can become a powerful asset when tackling a challenging climb. Outdoor cyclists are familiar with the relentless rhythm of a long, steady ascent, and this song captures that perfectly. It helps riders embrace the repetitiveness of climbing as a strategy for staying committed to the effort. Read more…
The New Instructor: 10 Tips for Mastering the Class Intro, Part 3
And now the last four tips to complete a well-rounded class introduction: Safety, Form & Technique, Hand Positions, and Cadence.Read more…
The New Instructor: 10 Tips for Mastering the Class Intro, Part 2
Our next three tips to help you master the class intro: The Class Objective, Training Zones (RPE), and encouraging your riders to Work at Their Own Pace.Read more…
Putting High-Intensity Interval Training in Perspective
This article from our archives points out some of the misuse of high-intensity training in the indoor cycling world (and the fitness world in general) and gives some advice to keep the plethora of information being blasted to the masses in perspective. Remember: Real Training. Real Cycling. Real Results. All beautifully packaged in a fun wrapper.Read more…