Let’s Ladder!

Four sets of ladders that challenge riders to build resistance/intensity over 3+ minutes, hold RPM and intensity steady for another 3+ minutes, then incrementally decrease what they added. Coach your riders to increase resistance at the start of each song to find a sort-of-hard intensity and then increase intensity at approx. :45 intervals to get…

Share this!
Read More

Tabata Time!

It’s Tabata time (sort of)! After an extended warm-up, coach riders through seven 2:30 Tabata efforts and one 3:00 challenge. Between, riders have 3:00(ish) to recover, refresh and prep for the next interval. Why not the typical 4:00 Tabata intervals? Two reasons: it was easier to find shorter songs that fit the bill, and to…

Share this!
Read More

Decades Ride

Get your riders ready to test their heart, lungs, legs AND music knowledge! Thirteen songs from the 1960s through the 1990s. You can play trivia with your riders by asking them to shout out the year and the artist. Bump it up a notch and give a prize for the most guesses! I’m not too…

Share this!
Read More

Twin Peaks

Twin Peaks is a nod to the mountain stages of the Tour de France Femmes, celebrating with three challenging climbs – approx. 11:30, 10:30, and 7:00, with a moody, inspirational playlist.  Climbs in my certification (Spinning®) are 60-80 RPM, intensity – hard to very hard, seated or standing.  As long as riders were in the…

Share this!
Read More

Switchback Climbs

Ask riders to commit to a 45:00 climb using their imaginations to paint an ascent with winding 180 degree bends – switchbacks – that make a climb -or descent! – longer, but doable. I coach the switchbacks to be out of the saddle in hand position 3 (standing climb) to meet the challenge and coach…

Share this!
Read More

Speed Chaser

Ready for speed and a bit of team fun? Ride in the saddle RPM 90 to low 100s, out of the saddle in hand position 2 RPM high 70s/low 80s with recoveries throughout, then your riders show their skills in the last challenge with 30 second team intervals! Split the class to create teams however…

Share this!
Read More

When Tragedy Strikes and the Ride Must Go On

This is advice I hope you never need to use: how to deliver a class when tragedy affects your community. But with what feels like an unending string of tragedies that can make delivering a properly-pitched class a challenge, it seems fitting to share tips from instructor Laura Iwan who had to deliver just such…

Share this!
Read More

Nail It 2022

Following an extended warm-up, riders find anaerobic Threshold, then take on three core challenges. Interval 1 – hit and hold Threshold then accelerate over Threshold for 30-45 seconds at the end; Interval 2 – accelerate in the middle; Interval 3 – accelerate in the beginning then come back to Threshold. The point of this profile?…

Share this!
Read More

Surprise Me!

Surprise Me is a “freestyle ride” – the movements follow my interpretation of the music like a “rhythm ride” (except I use energy vs. BPM) – with three sets of pedal stroke drills. After the warm-up, take riders through rollers/pick-ups. Have them find a steady pace, briefly pick up speed, then drop back to pace.…

Share this!
Read More

Been a Minute

Take riders from easy to hard 1:00 at a time. Abbreviations are in the header – enjoy! DOWNLOAD THIS PROFILE GO TO THIS SPOTIFY PLAYLIST Share this!

Share this!
Read More