Welcome to the Indoor Cycling Association
Quick Profile: That Sweet Spot
The “sweet spot” in cycling is between 88% and 93% of functional threshold power. This profile is a relatively steady-state profile where riders aim to ride in their sweet spot. Riders will sustain a high Zone 3/low Zone 4 effort with a perceived exertion that lies somewhere between 6 (moderately hard) and 7 (hard) on a 1–10 scale. Read more…
Extended! New Contest: Enter a Profile to Win
We’ve got a new contest here at ICA. Submit a quick profile using any one of our theme ride playlists (or one of your own) and win a full-year membership at ICA! Read more…
Ask the Expert: How to Work with an Obese or Very Unfit Rider?
This email I received brings up an immensely important issue—how to work with obese and/or very unfit students. There are many things you can do to make these students more comfortable and increase the chances they will return, but it takes some hand-holding. Are you willing to do what it takes?Read more…
Class Profile: Progressive Meritage Intervals
This popular profile was first posted in 2014—it’s time to bring it back to the forefront! It is a fun progressive interval ride using a wide variety of terrain. The term “meritage” comes from the world of wine and means a “quality blend.” That’s exactly what these intervals are…a quality blend!Read more…
Theme Ride Thursday: Bohemain Rhapsody, a Queen Playlist
While the reviews on the movie Bohemian Rhapsody (a story about the band Queen) are mixed, there’s one thing we can agree on—their music rocked…you! Why not capitalize on the fun and include some of their songs in an upcoming playlist? We’ve compiled some of our favorite spin-worthy tracks, including “Bicycle Race,” along with a few slower ones for recoveries and cool-downs. Enjoy!Read more…
How, and Why, Music Is So Important to Our Classes, Part 2
You can feel how important the right music is to the success of your class. Do you want to see exactly why music works and learn how you might use that knowledge to make your classes better? Read on!Read more…
Wednesday Timeless Classics: A Rich, Deep, Mournful Voice
This versatile song can play many roles. I love to use it as a warm-up, but it also works well in the middle of your ride as a gentle climb, a slight headwind, or a moderate-energy flat road.Read more…
Theme Ride Thursday: Danger Ahead!
Warning, you’re about to enter the “danger zone”! We’re not talking Kenny Loggins’ danger zone either.Read more…
My Cycling Class Today: A Locker Room Conversation that Helped a Rider Avoid Knee Pain in Indoor Cycling Class
Sara overheard a woman in the locker room complaining about knee pain after cycling class and saying she might quit riding. Sara knew she had to intervene in order to help give this woman the best chance of experiencing the joys of cycling.Read more…
Moving From Apprehensive to Inspirational
This is a story about a woman who had no idea what she could accomplish. A woman who reluctantly attended her very first cycling class with me six months ago on the advice of her personal trainer. A woman who feared the bike and was one of the most hesitant riders I’ve ever seen. She is now one of the strongest female riders I have ever had the pleasure to work with. Read more…