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In: Teaching with Power
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Over the past three weeks, we have provided three alternative methods of introducing and using power in your indoor cycling classes—Power CTW. We look forward to feedback on the methods you tried and how your riders responded. To keep track of all of those powerful efforts, we have created a form that your riders can use. Download it here. Two versions of the form are included: one using power-to-weight in pounds, and the other in kilograms.Read more…

Saint Paddy's Day Profile

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In: Class Profiles
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Here is a simple rolling hills profile set to Irish music. You’re either going up or down on this ride through the bonny green hills of Eire, on narrow roads lined with low stone fences through green pastures dotted with sheep, on your way to meet friends at the Mystic Celt Pub. How’s that for a visual as you ride? Ride responsibly!Read more…

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From the archives…
Richard Mullins is an ICA member from Ireland whose passion for teaching is contagious! Who better to create an Irish-themed profile than a blue-blooded Irishman with passion? I know you’re going to enjoy this fun interval profile built around events that catapulted Ireland to the global stage, including many sporting references. Read more…

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In: Biomechanics, Cadence, Power
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Using a power to weight ratio is an easy and effective way to determine the amount of watts to target during various efforts. It is a very simple approach that is easy for instructors to use in classes where bikes with power meters are available. With any simple approach, there will be factors to consider for those who desire to be the exception.Read more…

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In: Ask the Expert, Biomechanics, Cadence, Power
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“I have several triathletes and highly fit cyclists in some of my classes. A few of them seem to have really heavy, quad dominant downstrokes that results in what I “see” to be a highly inefficient circular pedal stroke. When in climbing position, these same “quad dominant” cyclists have a lot of hip rocking. (Not a ridiculous amount, but more than what a trained athlete should be doing if they are knowledgeable). I guess they are trying to really force the pedals down which, of course, leads to the inefficient stroke. My advice in class is to ”settle down” the hips. There should be some side to side, natural movement, but not overkill. If you settle down the hips a little, it forces a smoother stroke—especially the upward phase of pedal stroke. Am I right to say this?”Read more…