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In: Class Profiles, Physiology, Heart Rate & RPE
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Several people have asked me how to structure a 90-minute profile, and at what intensity it should be taught. Here is the outline of my 90-minute sub-threshold endurance class this week. I also give you a modified version that allows for some high-intensity intervals above threshold. The balance of intensity is extremely important to consider as your duration exceeds one hour.Read more…

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In: Free Articles, General Fitness
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There’s even more great news about the benefits of exercise—this time it’s been discovered that it will help our brain health. But not just ANY ole’ exercise. To reap these benefits, you need to have developed powerful legs, and cycling is the perfect place to build that strength and power. But heed this warning…it probably won’t happen if you prefer non-traditional methods of indoor cycling. Even more reason to #keepitreal and #rideright!Read more…

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In: Biomechanics, Cadence, Power, Class Profiles
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After almost six years from its creation, this profile is still being requested by riders. It includes five original songs by Tom Scotto specifically created to challenge leg speed like never before. Download the PDF for this profile AND the five original tracks and let the fun begin!

RPMx is designed to help riders adapt to higher legs speeds and promote a higher average cadence. The adaptation to higher cadences is developed through neuromuscular training, muscle activation, and relaxation.Read more…

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In: Free Articles, Instructor & Club Spotlight
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This week, ICA is proud to highlight one of our longtime supporters and educational contributors, Bill Roach. After retirement, he launched a second career helping people through fitness and Spinning®. Bill serves as the lead instructor at his YMCA, mentors new instructors, and has helped develop a program for Parkinson’s patients at the YMCA Healthy Living Center in Iowa. We celebrate your second career, Coach Bill Roach.Read more…

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In: Form and Technique
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Throwback Thursday: Have you ever had a rider pedal way too slowly with too much resistance, yet she didn’t respond to your cues? It may be time to offer a little physiology lesson. You have to be careful not to go over their heads and have their eyes glaze over, so here is a short, interesting, and easy-to-understand way to explain why they might want to increase their cadence. Read more…

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In: Coaching and Cueing
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Fear can be a powerful motivator, especially in the short term. In fitness, this manifests itself as working out because of a doctor’s warning, or fear of gaining weight. In the long term, we are always better when we can live our lives—and pursue a fit lifestyle—in love. There are steps cycling coaches can take to help riders make the transition, thus improving their chances of a lifetime commitment to fitness.Read more…