Welcome to the Indoor Cycling Association
Friday Favorites: Breathe in the Warm-Up
This “otherworldly” song is perfect for a warm-up, giving you time to talk about your profile and prepare your riders for the challenges ahead. Let them pedal, breathe, connect, and “dial it in.” Let’s get ready to ride!Read more…
Ask The Expert: What is a Surge vs an Attack?
Laura asks the difference between a surge and an attack. This is an important distinction that all instructors should know. Included are some cues to help you describe them to your riders.Read more…
Quick Profile: Strength Endurance Hill Repeats
Pedaling at lower cadences with higher resistance develops leg strength the same way lifting a heavier weight in the gym increases muscular strength. Today’s profile consists of hill repeats that focus on developing leg strength through strength endurance training. l often use recovery songs that are from one artist and album—I think you’ll enjoy the ones used in this profile.Read more…
Join Jennifer Sage in DC for a Workshop on Successful Theme Rides!
Come join me at OffRoad DC cycling studio in Washington DC on Friday, April 6th, for a workshop from 6–8 pm on how to make your theme rides more successful and fun. You’ll leave with loads of exciting new tips for creating theme rides that your riders will be clamoring to get into! You can also take on the challenge of the Quest for Knighthood on Sunday. Read more…
What is Adrenal Fatigue Syndrome?
The effects of stress do not simply impact one’s mental health. It is well documented that stress also has an influence on physical well-being. Considering the causes of adrenal fatigue syndrome it is easy to imagine how busy indoor cycling instructors could be at risk for developing this condition. Read more…
Managers Wondered Why I Always Had a Full Cycle Class…and Others Didn’t
Last week one of the club managers came to take my class to do some reconnaissance in order to figure out my secret for filling my classes. Here are 15 things I do for every class that few of the other instructors do—these are likely the reasons why I have a waiting list and they don’t.Read more…
Quick Profile: Two Pyramids Plus Two Inverse Pyramids
Bill Pierce does it again with another creative, fun, and challenging profile. This ride consists of climbing two pyramids and two inverse pyramids, each one slightly different. The goal is to develop the attributes used in climbing, and muscular endurance at sub-threshold and threshold levels of power.Read more…
Quick Profile: Lather, Rinse, Repeat, Take 2 (4-Minute Intervals)
Did you like our “Lather, Rinse, Repeat” Quick Profile? In this version, we increase to 4-minute intervals in Zone 5, the VO2 max zone.Read more…
Teaching Intimidating Students
Many instructors can be paralyzed by the presence of an intimidating student—that student who seems to own the gym or has an air about them that makes them seem unapproachable. You can learn how to better understand and teach them.
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Quick Profile: Lather, Rinse, Repeat (3-Minute Intervals)
At first glance, this profile may seem “basic,” but it’s anything but “easy.” When intervals are distilled down to their basic format of hard followed by easy, they are simple to create, (fairly) simple to put music to, and simple to coach. Bonus: They may end up being some of the physically hardest classes you teach!Read more…