Extended! New Contest: Enter a Profile to Win
2018-11-27
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…
Class Profile: Progressive Meritage Intervals
2018-11-18
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…
Establishing Training Zones Using a Maximal Aerobic Power (MAP) Ramp Test
2018-10-27
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…
Quick Profile: UCI Women’s Road Race World Championship
2018-09-16
This course/profile consists of early rolling hills, followed by a fast flat segment with a paceline. Then, riders greet a big climb—and that’s only the first half! The second half is three circuits over another big climb before you get to pull on the World Championship rainbow jersey.Read more…
Quick Profile: Pub Crawl
2018-08-31
Piggybacking off a recent theme ride playlist, Bottom’s Up—A Drinking Playlist, our newest profile is intended to be a fun and creative way of offering the benefits of long aerobic intervals all while on a pub crawl. Who isn’t willing to work long and hard for a drink?Read more…
Profile: Tears from the Moon—A Hill Repeat Lunar-Themed Ride
2018-07-22
The longest lunar eclipse of this century will take place next week on July 27. I’ve created a lunar-themed hill repeats profile with four climbs that get progressively longer. All the songs are moon- or eclipse-related, but you can use this profile for any lunar-theme ride to celebrate any full moon of the year.Read more…
Quick Profile: Intervals from Obstacles
2018-07-01
This Quick Profile “keeps it real”…real fun. Using the music as the road, it brings obstacles encountered outside into the cycle room to make your riders work harder to escape from them. Your class will have a blast with this uniquely memorable and creative profile.Read more…
Class Profile: The Ultimate HIIT—Teaching With Power
2018-06-17
Are you confused about teaching with power? Have you wondered what power output your riders should achieve in their intervals? Then this profile is for you. I call it the Ultimate HIIT because in addition to estimating FTP, it includes some of the more important durations for intervals so they can be compared to each other. This is very important when teaching both power as well as perceived exertion. I have a feeling you and your riders will love/hate this profile!Read more…
Muscular Strength Profile: Stampede!
2018-04-14
If you love proving that indoor cycling is not just for cardio bunnies, this is the profile for you. The overall goal is to place as much force on the leg muscles as possible for the duration of each muscular strength interval. Consider this profile the equivalent of performing single-leg squats or lunges—800 of them!
The intervals are short, but they are intense. If done correctly, each interval will bring a rider close to failure in the last seconds.Read more…
Quick Profile: Two Pyramids Plus Two Inverse Pyramids
2018-03-08
Bill Pierce does it again with another creative, fun, and challenging profile. This ride consists of climbing two pyramids and two inverse pyramids, each one slightly different. The goal is to develop the attributes used in climbing, and muscular endurance at sub-threshold and threshold levels of power.Read more…