Welcome to the Indoor Cycling Association
Profile: Progressive High-Cadence Tempo Intervals
This high-end aerobic profile is both physically and mentally challenging. Who says you have to go breathless to make it hard? If you are in need of aerobic interval profiles or you periodize your classes (and especially if you have a lot of outdoor cyclists in your classes), then this profile is for you!Read more…
226 Fun and Festive Songs for Your Holiday Profiles
It’s holiday playlist time and the 2015 list is edited and better than ever!Read more…
Steady-State Cardio vs. High-Intensity Interval Training
Jennifer Snow Ashbrook has a skill of uncovering very relevant articles that can help indoor cycling instructors in their quest for knowledge, so they can better teach their own students. This article that Jennifer found helps you understand the importance of both steady-state and HIIT workouts. Read more…
Four Holiday Profiles from the ICA Archives
To save you from having to search through the ICA archives, here are four fun holiday profiles to choose from: Christine’s interactive Shop Till You Drop profile, Jennifer’s Holiday Calorie Burner, Shari’s Winter Solstice profile, and Bill’s Ridin’ for Rudolph profile.Read more…
Ask the Expert: How Do You Address a Rider Who Starts Doing Push-ups?
Suppose one of your riders began doing push-ups or picked up some weights in your class; what would you do? ICA member Melody asked this question in our Facebook group and several of us responded with advice. Next week I will give you some specific ways to address riders face-to-face.Read more…
Indoor Cycling Masters’ Words of Wisdom For Instructors
We asked a handful of master instructors from a variety of programs a very important question: If you could tell a new instructor what one thing to master, what would it be? We got so many great responses, we are dividing them into two posts. Read more…
Teaching a 90-Minute Class
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…
Can Cycling Help Your Brain?
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…
(TBT) Student Handout: What Cadence Should You Be Riding At and Why?
Do you know why we have the generally accepted cadence ranges that we do? Do you know how to teach your students to stay within these ranges? This handout will help you immensely!Read more…
Profile: RPMx!
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…