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RIDE WITH JENNIFER

You will need a Spotify account to follow along with the playlist, playing it from your local source. If you don’t use Spotify to teach, we suggest you get an account for the time being so you can watch or ride along with the classes—you get 30 days before you have to pay for the premium account. (You can cancel in a few months.) A free Spotify account won’t work.

We suggest that you use a desktop or laptop to view the ride. You can have Spotify in the background on your computer or use your device to play the music.

Lather, Rinse, Repeat!

At first glance, this profile may seem “basic,” but it’s anything but “easy.” When intervals are distilled down to their basic format of hard followed by easy, they are simple to create, (fairly) simple to put music to, and simple to coach. Bonus: They may end up being some of the physically hardest classes you teach!

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Progressive Meritage

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!

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Aerobic Intervals

Here is the latest Ride With Jennifer! This time it’s aerobic intervals, 3 sets of 15–16 minutes with an optional 4th interval. So the ride can be 60 or 75 minutes.

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3–2–1 Intervals...Intensified!

3–2–1 intervals are a great way to gradually step up intensity in a profile. This latest iteration of the 3–2–1 intervals is a true game-changer. It intensifies the entire profile, juggling the position of the number of minutes you spend at each intensity. Hence the name: 3–2–1 Intervals…Intensified!

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The Roller Coaster Ride

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” (25+ songs and growing) in case you want to create your own ride on this fun theme.

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Over Under Intervals

Over/Under Intervals are some of my favorite training sessions to improve lactate threshold. They are hard but not too hard, they take great focus, and they keep riders engaged. In this profile, I put a different “spin” on an old favorite!

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The Ramp Test

Grab a post-it note or index card and pen. If you don’t have a bike, just watch and take notes—you will learn a lot. If you have a bike with power, you can ride along and test yourself. (You’ll need a console that has a stage or lap button to get average power.) You’ll need a previous estimated FTP either from another test such as a 3-minute test. Then take 50% of that and round to the nearest 5 (i.e. 143 rounds to 145, 142 rounds to 140). If you don’t have a bike with power, sure, ride along if you want, but you won’t be able to assess your output.

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FTP Test

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Drills! Drills! Drills!

This is not a profile but a series of different technique drills you can do with your riders, presented exactly as I would do at a conference session on technique drills. I go through some of my favorite pedal stroke drills, cadence and acceleration drills, and a standing climb transition drill. Then I finish with a high-cadence (108 rpm) long introspective song that I love to use when I'm teaching my riders about focusing on higher cadence and visualization. Sprinkle these drills throughout your profiles when you want to help your riders improve their technique.

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Tour de France Team Time Trial

The team time trial is one of the more exciting stages of a bike race you can simulate in your classes. It’s a very challenging effort, and the extended warm-up plus the near constant rotations adds constant variety and keeps the class focused and committed.

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Cause and Effect (Workshop and Master Class)

Have you ever cued, “Add one full turn” to your students to increase resistance? If so, you’re not alone, but it’s not an effective way to cue adding load. Understanding the relationship between cadence and resistance is the key to being able to effectively cue students to add an appropriate amount of resistance to reach your desired intensity. This educational workshop is an exploration of cadence and resistance and the effect that these two variables have on the body as they are manipulated throughout the ride. We'll also examine how standing can affect intensity. Instructors will leave this session with new ideas for motivating students to choose their resistance wisely.

Not just a ride; this is an entire workshop that includes a 60-minute master class that utilizes the concepts discussed in the lecture.

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A Light in a Dark Place

I put together this ride for instructors to use as a first class after studios and clubs open back up following the coronavirus lockdown. All of the songs are chosen to make you smile and to reflect; some are there to inspire you to push harder; some may even bring a tear to the eye. You are going to have a wide range of fitness levels when you first come back after many months off, so this profile provides ample modifications for the varying fitness levels in your class.

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Where the Magic Happens

This ride accompanies the "Where the Magic Happens" workshop. The goal is to find ways to inspire your riders to want to push themselves past their comfort zone, to motivate themselves to go just a little bit harder or stay committed to a long, hard effort. You are giving them tools that will help them be more successful such as affirmations and mantras, breaking the effort up into smaller pieces, or finding external ways to wake up their competitive self while internally stoking their commitment.

If you haven't yet watched the workshop, you'll still get a motivating ride—just know that I direct my cuing to both the riders and to the instructors watching. You can register for the workshop here.

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Three-Peat Intervals

Fair warning about this profile…it is definitely a very challenging ride. The intervals are in Zones 5 and 6…not for the faint-hearted. I include a fair amount of cueing suggestions on how to give permission for riders to back off or sit one (or two or three) of the intervals out.
It’s called Three-Peat Intervals because you repeat each of the intervals three times in each set. That’s your three-peat—rock ‘n’ roll version.

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Things That Make Me Happy

Due to the immense stress the whole world has been under, I wanted to put together a playlist and profile that focused on things that made me happy. It turned out to be a very successful ride and my class was definitely happy! The themes I used for this playlist that make me happy are being myself (first and last song), mountains and climbing, holidays/vacation, feeling alive, riding my bike, and setting and achieving goals. I also added a few songs just about being happy. Feel free to switch out some songs to personalize it with things that make you and your riders happy!

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Encore Intervals

Buckle up, folks, because this one will challenge you in a different way than our profiles with longer intervals! Encore means “again” in French, and we are going to do these short intervals again, and again, and again. I’ve provided a video of me teaching this ride to give you tips and tricks on how to teach it. This one demands a lot of focus!

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4-3-2 Intervals

Welcome to my latest iteration of ramped intervals, 4–3–2 Intervals. In this extended version of the 3–2–1 format, the time at each level is increased by a minute. Cadence decreases over the intervals. Your riders who prefer the challenges of longer efforts will love this ride.

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Cadence Ladder

This ride features a range of cadences from the mid 60's to the low 100's. We'll be gradually adding a little bit of cadence with every single song and there will be four recovery periods.

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Surges and Acceleration

This is fun, really challenging ride. We'll surge the legs mostly by increasing our cadence. I've been doing a version of this ride for 20+ years.

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Threshold Intervals

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Cruise Intervals

This is fun, really challenging ride.

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Tour de France Stage 2

Two Attacks Up the Mûr: Tour de France 2021, Stage 2.
The second stage of the 2021 Tour de France was filled with excitement and drama and comes complete with a very heart-warming story. This profile is a fun, challenging, and inspirational ride. Allez, Allez!

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Increasing Hill Repeats at Threshold

Six climbing intervals at threshold, gradually increasing in length from four to six and a half minutes.

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Rolling HiIls and Switchbacks

A fabulously fun, challenging, and exciting mostly-climbing ride with lots of ups and downs.