Here’s another powerful Women’s History Month profile—this time, a challenging yet rewarding sweet spot ride.
I had already planned to teach my Diva Ride (a climbing profile) in my regular class the first week of March for Women’s History Month. But when I was asked to sub at the last minute on International Women’s Day, I didn’t want to repeat the same ride—especially since several riders attend both classes. So, I quickly put together an entirely new profile with a different objective and a fresh, powerful playlist. (OK, I did reuse one track—but it’s just a 58-second intro by Ciara. No one will even notice!)
Sweet-spot workouts are tough but not overwhelming—they build strength, commitment, and resilience, just like the women this ride celebrates. This profile isn’t about all-out effort, but rather about sustained, controlled power. If you want to dive deeper into the physiological benefits of sweet-spot training, check out our profile The Sweetest Sweet Spot. It’s a great resource to support your coaching for this ride.
A few of the cues I use for my Empowered Women ride are as follows (you’ll find a lot more in the profile below):
- Today, we ride with purpose. These women and their lyrics will fuel your strength.
- (During a song about power…) Own your power in this moment—this is how we start an amazing ride!
- Today isn’t about going all out—it’s about mastering your power with control.
- This ride will test you, but it won’t break you. It will make you stronger.
- Feel the emotion in her voice. Let it drive you forward.
- This song is a battle cry for strong women. Ride with that energy!
- (As the challenge builds…) You don’t need a break—you need belief. One pedal stroke at a time.
- Strong women lift each other up. You lifted yourself today—now go lift someone else.
Even though this ride honors the women in our classes for Women’s History Month, you can acknowledge the men in a way that makes them feel included while keeping the focus on empowerment. Here are a few ideas:
- Fellas, I know you’ve had strong women in your life—maybe they’ve cheered you on, lifted you up, or pushed you to be better. Today, think of them as you ride. Let’s channel that strength together!
- This ride is about empowerment. It’s about finding the strength within ourselves and lifting others up. Men, your presence here is part of that. Whether you’re riding for yourself or in honor of the strong women in your life, know that your effort makes a difference.
- Strength and resilience don’t belong to one gender. Everyone here is part of something bigger. Guys, I encourage you to dedicate this ride to a woman who has influenced your life—whether she raised you, worked beside you, or simply inspired you. Let’s all ride with purpose today!
I hope you enjoy leading this empowering ride. Leading long intervals can be just as challenging for the instructor as for the riders—especially if you’re used to more frequent position changes. But trust me, by the end, everyone wins—including you, their leader, for taking on this challenge!
And remember—a ride with songs by powerful women isn’t limited to March. Pull this out anytime you want to inspire and empower your riders of all genders.
When you lead this ride, let me know how it goes in the comments!
