Our newest profile by Bill Pierce is a structured climb consisting of four 10-minute hills. To keep it manageable, each hill is broken into four segments. To make it interesting, the timing and terrain of segments vary, either getting longer or shorter, steeper or flatter. To keep it achievable, the hills are all aerobic. To make it challenging, half of each segment is in high Zone 3 and the other half is in Zone 4. Read more…
One of the foundational profiles in the ICA archives is Jennifer’s Progressive Dueling Intervals. Bill Pierce has taken this profile and added one more “dueling” element to it—pop versus rock songs. Read more…
In this profile you will set the stage with four intervals that reach into the VO2 max range. The final three intervals will be selected through audience interaction and a cruel twist of fate, what I call the “Matrix choice.” Be ready to ask your riders to make the choice of remaining in the blissful ignorance of illusion or embracing the painful truth of reality.Read more…
This ride is patterned after a running workout on a track. It illustrates to the riders how duration and intensity are inversely related and shows how the body is able to produce more energy over a shorter period of time. Read more…
This is a fun profile that has always been a big hit whenever I’ve used it. It is predominantly aerobic but brings riders to threshold on the second loop and briefly over threshold on the final loop.Read more…
Part 5 gives you four more warm-ups, this time for profiles that include threshold intervals of varying lengths, field tests, and time trials. Not all warm-ups are created equal—what you do to warm up depends on the intensity and makeup of your workout.Read more…
On June 22, as the rain poured down and my outdoor ride was thwarted, I decided to take Bill Pierce’s most recent profile for a whirl on my bike at home. Let me tell you, it’s a winner!Read more…
In part 4 of this series on warming up, you’ll get the first four of eleven sample warm-ups to go with thirteen completely different profiles. This segment covers warm-ups for endurance profiles of varying lengths, cruise intervals, and epic climbs.Read more…
Share your excitement of the Tour de France with your students using this quick profile of stage 19. There is an early breakaway but the “heads of state” will let them go because there is no one of importance in the break. But rest assured—that doesn’t mean the peloton won’t hunt them down in the second half—get ready for some drama! The playlist should knock your polka-dot socks off!Read more…
This new quick profile by Elan McAfee will get you thinking while performing descending intervals! Don’t be surprised if your students described it as “the best and the worst class ever.”Read more…