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In: Ask the Expert
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Bill Pierce’s challenging profile “Strong Start or Fast Finish” is a series of intervals that either start off “very hard” and slightly back off to “hard,” or start off “hard” and build to “very hard.” We got a great question asking whether this was too much time spent in Zone 5. This article should clarify how much time a rider should be able to spend above threshold. Hint: The answer is it depends!Read more…

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In: Class Profiles, Physiology, Heart Rate & RPE
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Here are three more sample warm-ups for five more profiles. Two of the warm-ups can be used for challenging high-intensity VO2 max or anaerobic capacity training sessions. One is an example of how you might design your warm-up for a loop profile consisting of repeated laps of the same terrain. Read more…

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In: Free Articles, Medical & Health
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As we begin to understand how posture and mechanics have on overall health and injury prevention, body alignment is becoming a more discussed topic in fitness. There are several different approaches to alignment so let’s begin by defining what proper alignment looks like. Later, we will explore deviations and ultimately expand on some things you, as the instructor, can do to help your riders.Read more…

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In: Communication and Presentation Skills, Instructor Issues & growth
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Our goal as instructors is to foster an environment of connection, motivation, and success. But it isn’t just a one-way street; there is actually much more going on. Let’s take a look at four pathways of communication and discuss some tools and strategies to foster clear and effective communication that keeps participants engaged and coming back for more.Read more…

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In: Biomechanics, Cadence, Power
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In part 2 of my Facebook Live training series on “Why Cadence Matters,” I discuss whether rpm is a valid method of determining intensity. I then provide the pros and cons of dictating a specific cadence in your classes, providing many examples on both sides. I then get on the bike to demonstrate some cadence drills and coaching cues to go along with them.Read more…