Welcome to the Indoor Cycling Association
Wednesday Timeless Classics: A Little Creepy, A Lot of Fun
This 84 bpm trip-hop track from 1998 is incredibly versatile, working as either a flat or a climb at just about any intensity. At 6 minutes, it’s perfect for longer intervals or stepped intervals like the 3-2-1 efforts.Read more…
Take Your Class on a Journey
The concept elevates the ride above a normal workout by turning it into an adventure. The concept of a journey ride elevates a cycling class above a normal workout by turning it into an adventure.Read more…
Profile: Aerobic Intervals 3 X 15 Minutes at Tempo (Zone 3)
This profile is a 60-minute tempo ride with three sets of 15-minute intervals. It has an optional bonus interval at high cadence if you want to turn it into a 75-minute endurance ride. You keep riders’ attention with a progression through lower to higher cadences and a series of technical and mental drills. Read more…
Tips for Selecting Warm-Up and Cool-Down Songs—PLUS Here Are Over 1,800 Songs to Choose From!
Your warm-up song sets the tone for your class; your cool-down song closes the chapter on your ride. Both are every bit as important as your energetic and inspirational songs sandwiched between them. Here are some of the guidelines I use when selecting warm-up and cool-down songs and some of the exceptions. Included here are two ICA bucket playlists for warm-ups and cool-downs with over 1,300 songs to choose from.Read more…
This Moon Appearance Has Been 150 Years in the Making—Seems Like a Great Theme Ride!
The next supermoon is on April 7. We think you should throw these songs into your playlist. Read more…
Here Is How ICA Plans to Help Cycling Instructors During This Challenging Period
You might have found yourself with some extra time on your hands. Do you see a silver lining? I sure do! Now is the time to grow yourself and up-level your teaching. Here is what I plan on doing for ICA members. The list is long—get ready for some enhanced learning! I also plan on offering some great free content to non-members. All instructors are hurting and all instructors can use this time to grow. Stay tuned for more on that.Read more…
Just Got Certified, Now What? Part 2: Profile Design Tips
Part 1 of our new instructor series focused on providing numerous coaching tips to ease you into your first couple of classes. This article will focus on profile creation tips, one of the biggest hurdles for new instructors. We provide you with the four rules of profile design and include dozens of ideas for profile objectives.Read more…
Just Got Certified: Now What? Tips for New Instructors, Part 1
Some new instructors are more challenged than others with stage fright, especially if they do not come from a group fitness background. Most of these insecurities are easily quelled with practice, practice, practice. Allow yourself the time and space to make mistakes. Here are some tips for new instructors that will minimize your nervousness as you move beyond your certification. Read more…
Progressive Meritage (Redux)—9-Minute Interval Sets
This is an updated version of the very popular ICA profile consisting of four sets of 9-minute intervals that get progressively longer. I’ve added a practice round at the beginning and changed up the music—I have a feeling you’ll be pulling this one out frequently! Read more…
Important Steps Studios, Instructors, and Riders Can Take to Mitigate Coronavirus Infection Risk
Now is not the time to panic, but it is a good time to remind your riders of practices that should be routine to help maintain a healthy environment for yourself and others in the cycling studio and the gym in general. While coronavirus is rightly the global focus right now, here are some guidelines to help minimize risk of infection and transmission of any virus. Read more…