Welcome to the Indoor Cycling Association
How to Develop a Faster Cadence, Part 4: Make Cadence an Everyday Focus (and Powerful Cues to Coach It)
Cadence isn’t just a drill—it’s a core cycling skill. In part 4 of our series, Jennifer shows how to coach cadence in every ride, not only in drill-focused classes. You’ll get longer teaching cues explaining the physiology behind different leg speeds, plus short, punchy cues to sprinkle throughout any ride to help riders stay smooth, efficient, and in control. Making cadence a consistent focus turns occasional skill work into lasting performance gains.Read more…
Mainstream Music Monday: Short, Catchy, and Easygoing
This short, upbeat synthpop track is perfect for warming up or taking a smooth recovery. Easygoing and catchy, it has enough energy to keep momentum on a flat road or during a moderate-effort endurance segment.Read more…
Friday Favorites: Addictive…and Vindictive 💀
Danger lurks in the dark, pulling you into the shadows, and the climb becomes a chase—are you being hunted, or are you the hunter? Each pedal stroke drags you deeper into the unknown, resistance rising like a chill up your spine. Will your riders conquer the hill…or be conquered by it?Read more…
🌟 Wednesday Timeless Classics: Joyride on a Wild Road
A rock anthem from the early ’70s sets the stage for a joyful, free-spirited ride full of rolling hills, sing-along moments, and pure energy. This week’s Timeless Classic celebrates the kind of music that makes you forget you’re working hard and lets you just feel the road. Read more…
Mainstream Music Monday: Rising from the Depths
A cinematic pop track that’s all about strength and transformation, from an album that is making pop culture history.Read more…
How to Develop a Faster Cadence, Part 3: More Drills, Seven Profiles, and One Workshop to Help You Improve Cadence
Ready to help your riders spin their legs faster with control and intention? 🚴♀️ Part 3 of our cadence series dives into drills like ladders, pyramids, spin-ups, and accelerations. Learn how to build smooth, powerful leg speed, adapt coaching for different riders, and put it all into practice with seven ICA profiles and a live workshop.Read more…
Friday Favorites: A Classic Song Reminding Us to Find Joy in the Journey
This early ’80s classic blends nostalgia, rhythm, and energy for a perfectly paced flat road. It’s a fun reminder to embrace the moment and enjoy the ride.Read more…
Wednesday Timeless Classics: A Journey through Epic Riffs
This track builds slowly but surely, layering resistance over 8.5 minutes to create a climb that’s both hypnotic and electrifying. Riders feel every pulse of the guitar as they push through six gradual stages, making it a climb to remember.Read more…
🎧 Step Outside Your Musical Box: Drum & Bass Edition
If you’re ready to bring a fresh kind of high-energy drive to your indoor cycling classes, drum and bass (D&B) might be your new secret weapon. With fast, rolling rhythms and deep, pulsing basslines, this genre works beautifully for endurance flats, FTP tests, VO2 max efforts, and even short anaerobic pushes. We’ve also included numerous song suggestions and a dozen cue ideas to help you match the unique flow and intensity of D&B tracks—keeping cadence high and energy steady from start to finish.Read more…
Mainstream Music Monday: Soul for the Cool-Down
Looking for a closer that leaves your riders both wrung out and lifted up? This week’s song is all about release, reflection, and finishing strong with heart. Some tracks drive you forward, others remind you to breathe. This one does the latter. It’s an emotional reset that can turn recovery into the most memorable part of your ride.Read more…