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?…

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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.…

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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!

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Team Teaching

Looking for something to spice up your class? Try team teaching! If creating and delivering a class with another instructor is something you’d like to try, here are a few tips for a smooth process. First up is logistics. Ideally, you’ll have access to two microphones that pair via your sound system. If not, you…

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Carbio (Carbs & Cardio)

Seven intervals cueing riders above Threshold, then below, with a variety of movements in and out of the saddle. This profile is a great opportunity to revisit with your riders what anaerobic threshold is, why it matters, and how to explore knowing how far over threshold to take themselves for the given duration and how…

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Tribal Ride

This is a different kind of ride! Nine songs including warm-up and cool down, all tribal beat music (except for the last song) designed for riders to use their imaginations and ride seven different roads that they create. No coaching from me on movement or intensity – their road, their choices. However, I did coach…

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Feelin’ Fine with Nine

We’re doing it again – nine sets of intervals! I loved Jeannine Lissner’s submission for our Threshold Duration Ladder profile naming contest so I used it to inspire this profile. These are 1:1 intervals at threshold (equal time at threshold/equal time recovery) then 1:2 ratio when riders are over threshold. I was in the mood…

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Threshold Duration Ladder

Nine sets of intervals that take riders to threshold (TH) from 30 seconds to two minutes. Here’s how it goes: Coach riders to use the first :30 seconds of each song to find Threshold, then ride the efforts at Threshold/recover for :30 and repeat for the number of times shown (e.g. x3 means 3 times…

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Lovin’ Loops

Lovin' Loops Spotify Playlist

Discovery, familiarity, proficiency, mastery. Lovin’ Loops gives your riders the repetition they need to explore the progressive steps toward mastering a movement! After the warm-up, you’ll ride two different sets of loops for a total of seven sets finishing with a 3:00 progressively faster flat road. The first set is four loops, five minutes each:…

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Laps & Ladders

Your cycle room becomes a velodrome for this ride! Paint the picture for your riders and count down the laps. Challenge them to imagine track cycling – laps and speed. They’ll find and hold tempo (below threshold “Zone 3”) for 1:00 “laps”, then lighten resistance, increase RPM, hold for :30 then increase RPM at :30…

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