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In: Biomechanics, Cadence, Power, Physiology, Heart Rate & RPE
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We’ve all heard the phrase “Exercise is the best medicine.” However, no medicine is equally good at any dose; too little and the desired effects will not be achieved, too much and negative side effects result. Dosage in the context of exercise means training load: the intensity, duration, and frequency of a given activity. What are the best doses of each level of intensity and how will knowing this help us plan our classes?Read more…

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Lauren Ciambruschini taught the class of her life on Valentine’s Day. I saw her story and photos in a Facebook group and asked her if she would share it with the indoor cycling world. You are going to love this! I’ll let Lauren tell it from her point of view…Read more…

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In: Physiology, Heart Rate & RPE
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In the last article on understanding lactate threshold, we discussed the three different energy systems of the body and how ATP, the energy currency of the body, was produced in all three systems concurrently. Each system provides different amounts of energy to the working muscles at varying rates for distinct intensity demands. To further shore up this concept, it would be helpful to be somewhat familiar with where our bodies derive the energy to power our movement and basic body functions.Read more…

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In: Coaching and Cueing, New Instructors
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After each class you teach, take stock of what you have noticed among your riders and their reactions to your profile and your cues. What can you help your students refine and improve upon? Take your observations to the next step and use them to help you develop your training objectives for your next class or series of classes based on what you observe. Read more…

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In: Physiology, Heart Rate & RPE
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For years, lactate threshold (LT) has been referred to by athletes and coaches as one of the most useful metrics to determine the upper limits of sustaining power, endurance, and, ultimately, performance. It is useful to think of the lactate threshold as a glass ceiling—an invisible barrier that once raised will increase performance potential. Understanding what LT is and how it fits within your training plan, and knowing how to describe it in the context of an indoor cycling studio, will go a long way in helping your riders conceptualize what their bodies are experiencing.Read more…

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In: Class Profiles
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This Quick Profile channels the power of inspiring women while riders hold a steady-state effort in Zone 3. The challenge will be both physical and mental as you hold an effort straight through for about 40 minutes without recovery. Staying strong, focused, and in control, you will build both aerobic power and endurance.Read more…

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In: Coaching and Cueing, Instructor Issues & growth, New Instructors, Teaching with Power
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Have you ever subbed a class where the riders didn’t know what to do with the console? Have you had a mixed class with some who understand watts and others who have no idea? Izabela inspires you to use the great tools you have at your disposal and provides you with some of her favorite ways for dealing with these scenarios, including a great way to help riders to understand watts even if they’ve never done an FTP test.Read more…

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In: Theme Ride Thursday
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Back in February 2018, Elon Musk’s Tesla Roadster was launched into space on the first SpaceX Falcon Heavy rocket.  Aboard it was “Starman,” a dummy driver placed behind the wheel. We can’t help but wonder where he’s headed or who he’ll meet along the way, which is how we came to this week’s installment of Theme Ride Thursday: Sci Fi and Outer Space.Read more…

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In: Class Profiles
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This profile will take riders out of the cycling room to explore outer space. All that’s required is a vivid imagination and enough power in their legs to propel them through space. As with any journey ride, it enables the instructor to use their creativity to transport their participants from the mundane bike studio to someplace interesting and unusual. But like every other profile, it still has a purpose…Read more…