Welcome to the Indoor Cycling Association
Ask the Expert: What’s the Benefit of Holding the Arms Out to the Side?
I was asked about riding with one arm held out to the side to ostensibly work the core. This, and all versions of one-arm riding, is one of those techniques I call #FakeMoves. Yup, that’s a new hashtag I want you all to start using when the technique is nothing but fluff and has no benefit! Read more…
FTP Field Testing Music Tips and Seven Bucket Playlists with Over 900 Hard-Driving Songs
Without question, music is an essential component of what makes indoor cycling so successful and fun. FTP field tests have a unique requirement and require high-energy, rhythmic tempos that help you turn the pedals in the range of the mid-80s to mid-90s rpm. We’ve got two Spotify playlists with over 200 songs—one with electronic genres and the other with rock, alternative, indie, and hip-hop tracks. There is a playlist with high-energy songs for shorter 3-minute FTP tests. Plus, we provide three full Spotify playlists for your FTP tests. We’ve got you covered!Read more…
Theme Ride Thursday: National Family Health & Fitness Day
Did you know that National Family Health & Fitness Day is coming up this month? To help you get moving we’ve compiled this playlist of fitness-related songs.Read more…
Wednesday Timeless Classics: Hypnotic Electronica Climb
A hypnotic, rhythmic climb built for steady, focused work, ideal for building sustained muscular endurance. No dramatic lifts or choruses—just a pulsing drive that draws you in and holds you there. The same track was performed live in front of the pyramids of Gizeh for a millennium celebration, a moment where ancient history met futuristic sound in an unforgettable spectacle.Read more…
20-Minute FTP Test: Coaching Play by Play
Training with power is the best way to set benchmarks, determine workout intensities, and measure improvement. When you are ready to start leading 20-minute FTP tests, we’ve got everything you need in this Coaching Play by Play. It contains information on how to prepare your riders for FTP tests, what elements you should control during the test so it is reliably repeatable, the protocol to follow, and minute-by-minute motivational cues to coach your riders through this challenging event. Read more…
Quick Profile: UCI Women’s Road Race World Championship
This course/profile consists of early rolling hills, followed by a fast flat segment with a paceline. Then, riders greet a big climb—and that’s only the first half! The second half is three circuits over another big climb before you get to pull on the World Championship rainbow jersey.Read more…
Theme Ride Thursday: Days of the Week
Long before Rebecca Black made the song “Friday,” artists have been writing about the days of the week. If you’re wondering about other songs that reference days of the week so you can add them to your next profile, then download the playlist at the end of this post. Read more…
Wednesday Timeless Classics: Hypnotic New Wave Climb
A brooding 1982 new wave hit that became one of the first staples of early MTV—and early Spinning classes. At 60 rpm, this nearly eight-minute track delivers a sustained, muscular climb with a hypnotic groove that makes it perfect for focused threshold work.Read more…
Quick Profile: Pub Crawl
Piggybacking off a recent theme ride playlist, Bottom’s Up—A Drinking Playlist, our newest profile is intended to be a fun and creative way of offering the benefits of long aerobic intervals all while on a pub crawl. Who isn’t willing to work long and hard for a drink?Read more…
Creating Moments That Matter
In their book, “The Power of Moments: Why Certain Experiences Have Extraordinary Impact,” the Heath Brothers describe how certain experiences leave a lasting impact and change us. These can happen anywhere. Have you encountered such a moment as an instructor; an experience that changed you? How might you create these, either for yourself or for others?
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