3-2-1

By:
On:
In: New Instructors, Physiology, Heart Rate & RPE
With: 7 Comments

Have you ever taken a class in which the instructor said you were going to do a high-intensity interval effort, but didn’t tell you how long it would be? As a result, you didn’t know how hard you should push for fear that you wouldn’t last the whole time? What was the result? Here are the basic rules for teaching interval sets and reps. Great tips for new instructors or as a brushup for seasoned instructors.Read more…

By:
On:
In: Class Profiles
With: 17 Comments

The ride consists of intervals that compare the benefits and physiological response of slow-twitch versus fast-twitch muscle fibers. After the intervals, riders get the opportunity to climb “The Wall,” which was part of the Ride the Rockies route. Everyone will suffer, but fast-twitch muscle fiber riders may find it to be a much bigger challenge, while slow-twitch riders will be able to tolerate the discomfort a bit more.
Read more…

By:
On:
In: Coaching and Cueing
With: 3 Comments

For this final edition of the high-intensity creative cueing series, you’ll learn very specific cues to direct your riders to execute a proper explosive sprint. Our bonus cue is a humorous analogy that will not only make your riders giggle, but will also serve as a light-bulb moment to help reinforce exactly what you mean by giving it your all, and recovering sufficiently.Read more…

Short Anaerobic Efforts Less Than One Minute

By:
On:
In: Coaching and Cueing, Physiology, Heart Rate & RPE
With: 2 Comments

In part 3 of this series, you’ll get the perceived exertion descriptions and creative cues to help your riders push themselves extra hard for up to 1 minute. But…these are not sprints! Sprints require their own set of cues because they rely on a completely different energy system. Stay tuned for part 4! Read more…

high intensity cueing

By:
On:
In: coaching, Coaching and Cueing, Mental Training, Mind-Body
With: 4 Comments

Help your riders by providing them with the mental encouragement needed to maintain intense efforts. This is the first of three articles on creative cueing at high intensity: threshold efforts, anaerobic efforts of 1–3 minutes, and explosive efforts under a minute. You’ll never have to ask “what should I say” again!Read more…

By:
On:
In: Free Articles, Instructor Issues & growth, Physiology, Heart Rate & RPE
With: 8 Comments

In the cycling world, the concept of base training is being turned on its head. If this is being questioned for outdoor cyclists, how on earth would it apply to indoor cyclists to spend hours at low intensities? If you’ve ever questioned whether you should be teaching your 45- or 60-minute classes in Zone 2 (65%–75% MHR), you may want to read this post.Read more…

By:
On:
In: New Instructors, Physiology, Heart Rate & RPE
With: 10 Comments

Last week we shared an article comparing the benefits of HIIT and steady-state training. This week we follow up with a look at some of the hype surrounding HIIT, especially the concept of EPOC. As fitness professionals, it’s important for us to understand the science behind the hype, and to use that science to help our customers and clients safely and effectively reach their goals. Here are some tips for effectively incorporating interval sets into your ride profiles. Read more…

By:
On:
In: Class Profiles, Physiology, Heart Rate & RPE
With: 1 Comment

Several people have asked me how to structure a 90-minute profile, and at what intensity it should be taught. Here is the outline of my 90-minute sub-threshold endurance class this week. I also give you a modified version that allows for some high-intensity intervals above threshold. The balance of intensity is extremely important to consider as your duration exceeds one hour.Read more…