Welcome to the Indoor Cycling Association
Establishing Training Zones Using a Maximal Aerobic Power (MAP) Ramp Test
We’ve provide you with a detailed class profile for you to conduct your own MAP (maximal aerobic power) ramp test, including the protocol, the coaching, the music, and a downloadable spreadsheet which will estimate FTP and your riders’ power training zones. This is a viable alternative to the 20-minute FTP test, which requires a solid understanding and ability to pace one’s effort. Pacing isn’t an issue with this test.Read more…
How, and Why, Music Is So Important to Our Classes, Part 1
As indoor cycling instructors we know that music is important to our classes. Do you want to know how and why? New research shows us how we can best take advantage of the power of music in our indoor cycling classes.
You’ve Got Your FTP Number…Now What?
You’ve coached your riders to understand the benefits of establishing a benchmark metric known as functional threshold power, or FTP, a number around which they can set their intensity. You’ve used one of the recommended methods to determine FTP. Now what do you do? How do you provide each rider with their zones?Read more…
Theme Ride Thursday: Hey, Hey, Hey!
The word “hey” is so versatile. You can use it to express surprise or annoyance, as a greeting, and there are hundreds of really fun, energetic songs with the word in the title. Don’t believe us? Then check out this playlist!Read more…
Coaching through Tragedy
Laura’s small community is grieving over a recent tragedy. As she prepared for her Saturday ride she scoured the web to find information on how to teach grieving students. Today she shares her thought process as she prepared for her class and encourages a dialogue so that others will have information to draw upon if faced with a similar situation.Read more…
Theme Ride Thursday: Do You Believe in Magic?
Our Magic Day playlist will leave riders feeling as if they “have the magic in them” to take on the road ahead!Read more…
Ask the Expert: What’s the Benefit of Holding the Arms Out to the Side?
I was asked about riding with one arm held out to the side to ostensibly work the core. This, and all versions of one-arm riding, is one of those techniques I call #FakeMoves. Yup, that’s a new hashtag I want you all to start using when the technique is nothing but fluff and has no benefit! Read more…
Quick Profile: Let’s Go! Five Loops of Hills to Fast Flats
This is an interval profile consisting of five loops. The songs use the chorus to dictate when you stand and push, so it will satisfy even the pickiest of participants who like to move in and out of the saddle! All of the songs have “Go!” in them; know the songs in advance so you can use the lyrics to motivate your riders.Read more…
Theme Ride Thursday: Let’s Go!
Sometimes you need a song to get you moving. This playlist features songs with lyrics that beg you to move and get going! Any one of these songs will have riders trucking down the road, cruising toward the finish line. Giddyup!Read more…
FTP Field Testing Music Tips and Seven Bucket Playlists with Over 900 Hard-Driving Songs
Without question, music is an essential component of what makes indoor cycling so successful and fun. FTP field tests have a unique requirement and require high-energy, rhythmic tempos that help you turn the pedals in the range of the mid-80s to mid-90s rpm. We’ve got two Spotify playlists with over 200 songs—one with electronic genres and the other with rock, alternative, indie, and hip-hop tracks. There is a playlist with high-energy songs for shorter 3-minute FTP tests. Plus, we provide three full Spotify playlists for your FTP tests. We’ve got you covered!Read more…