Welcome to the Indoor Cycling Association
Quick Profile: Aspire to Inspire
New to our New Year’s profiles as an entry in our profile contest is the Aspire to Inspire quick profile by Susan Lafond! As a theme ride, this inspirational profile can be used as an extended ride for a special event, a fundraiser, a New Year’s ride, or any time you want to inspire your riders to overcome challenges. It is written as a 90-minute ride but can be shortened to 60 minutes.Read more…
Theme Ride Thursday: Rest In Peace, 2018
Every year we pause to say thank you for the music by artists we lost. Here’s our tribute to the artists we lost in 2018. Read more…
New Profile: Tour of the Training Zones
This profile is a guided tour of power training zones, from the lowest to the highest. It is one that I hope will become a foundational ride in your quiver. The objective of this profile is to spend time in each zone, allowing riders to become acquainted with what that intensity feels like and to be more in tune with their bodies. It is a great way to introduce them to the concept that you can achieve the same wattage at a wide variety of cadences. Don’t teach with power? I’ve got another profile suggestion for you.Read more…
New Bikes with Power Meters…Now Watt?!
Your facility has just gotten new bikes—this time with power meters—but your riders have no idea how to use them. What do you do? Pam Benchley, master trainer for Stages Cycling, gives some tips on how to brief your riders about the bikes and the new technology without blinding them with too much science. Keep it simple!Read more…
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…