Welcome to the Indoor Cycling Association
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…
International Women’s Day: The Diva Ride—Rolling Hills
Here is modified version of my original Three Divas profile (from 2013), this one devoted to female performers of all genres and eras, from Shirley Bassey to Lizzo, who guide you up and over four climbs.Read more…
If They’re Bored, You’re Boring
For so many years I’ve heard cycling instructors lament that “Students get bored if the class is cycling specific, so I need to [add silly move here] or they won’t come to class!” Well, I have news for you…maybe it’s not the moves or technique that are boring; maybe it’s you! Here are 13 ways you can be sure to keep students engaged while riding and committed to your classes without resorting to silly gimmicks on the bike. Read more…
🎢 Roller Coaster Ride REDUX: A Mountain Bike Single-Track Simulation (With a Twist!)
It’s time for a redo of one of my most popular rides, the Roller Coaster Ride, a fun, adrenaline-filled simulation of a mountain bike ride. This time, most of the songs have a roller coaster theme. You’ll also find a playlist of more songs that include “roller coaster” (45+ songs and growing) in case you want to create your own ride on this fun theme.Read more…
Give Your Class the Direction They Need
The purpose of each workout should be clear to both the instructor and the riders at the beginning of class. This is key to managing effort levels and expectations of participants, and leads to greater success.Read more…
He Loves Me, He Loves Me Not—An Interactive Valentine’s Profile
This interactive profile is composed of seven drills that you let your riders pick as if pulling petals off a daisy to see if someone loves them or loves them not. I’ve done all the hard work for you so you can look like the brilliant creative instructor—just grab some construction paper and get ready to have some fun (while working hard) with your riders! Songs are a mix of love and heartache, including some recently released tracks.Read more…
Wednesday Timeless Classics: An Emotional and Empowering Climb, Flat, or Cool-Down
This track is sure to bring chills as you ride. It’s been a part of my repertoire for two decades. Here are two versions, each with a different feel.Read more…
Training Versus Exercise…Your Thoughts?
We all know a structured training program is far more successful at meeting goals (any goal) than haphazard exercise. What can we do to convince our customers? How can we package it to reach more people? Will you help us brainstorm and come up with ideas? I’ve got a few, but I’m seeking your help!Read more…
Australia Tribute Profile
Three great reasons to do an Australian Tribute Ride. 1. Australia Day is January 26. 2. Raise awareness of the devastating fires in the country; perhaps even do a small charity fundraiser (I’ve provided links to organizations to donate to). 3. Australian artists rock! Here is my profile and playlist.Read more…