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In: Class Profiles
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Originally posted in 2014, The Canyon Ride remains one of the most popular profiles in the ICA archives. This simulation offers a delightful blend of vivid visualization and outdoor-inspired coaching, immersing your riders in the experience of cycling through stunning desert landscapes. As with all great outdoor simulations, this profile captures the essence of outdoor riding without alienating those who may not ride outside. Everyone, from seasoned cyclists to indoor enthusiasts, will feel the thrill of this journey.Read more…

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In: Instructor Issues & growth, Music Resources, New Instructors
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If you’ve been teaching longer than a few years you will have perhaps hundreds of playlists. If you are new at this game (and even if you’re not), here are some simple tips and tricks to help you organize your songs into easy to manage folders so you can find that PERFECT song when you need it. Plus I’ve got an iTunes hack I’ve recently discovered that helps you know more about your song usage. Read more…

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In: Free Articles, Physiology, Heart Rate & RPE
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If you’ve followed me for any length of time, you know I’m a big proponent of doing field tests to estimate your lactate threshold. I’ve done numerous metabolic tests in the past, but I’ve never had a chance to do a lactate test. Here are my results from my recent lactate test (I NAILED my LTHR!) and an analysis of one of my student’s profound aerobic improvement.Read more…

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In: Biomechanics, Cadence, Power
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In this final chapter of the Power Training e-book, Gene leaves us with this message, “This is why this book was written. This is why this is my full time occupation–creating resources for indoor cycling–because to train properly with the objective of wasting no time, insuring results, and having fun along the way takes time and dedication to get right. Not only are we spending time to get it right, but we are also making sure we can repeat the process, and thus reap the benefits multiple times over. That seems worth it to me. What about you?Read more…

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In: Biomechanics, Cadence, Power
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What turns a workout into a power workout is simply the overall objective of that ride. While we can call these ‘power’ workouts, they will also improve your cardiovascular performance. The physical systems that produce energy in your body are all connected, and it is hard to affect one without impacting the other. We can target our workouts for specific applications of power, and this chapter will provide examples of this.Read more…

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In: Free Articles, Outdoor Cycling
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Are you a cycling instructor that hasn’t yet discovered the incredible joys of riding outside? Or perhaps you want to convince your students to consider riding outside. Robert gives you some tips on making the decision to become an outdoor rider. Don’t worry about cannibalizing your class numbers; in a sense, you are creating an even more committed client when you introduce them to outdoor cycling!
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In: Biomechanics, Cadence, Power
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As a way of establishing a sort of profile or fingerprint of your metabolic efficiency and rate of decoupling, you can establish what power you are able to generate at the top of each zone. The reason we look to the top of each zone is that in at least two of the five zones, this represents the point right before you ‘cross over’ into an area of more costly power generation. In other words, you are likely to get the most ‘bang for your buck’ if you can keep the effort just short of the threshold crossovers. Read more…