Roller Coaster

Climb aboard and get ready to ride! Challenge your riders to use both their climbing and speed skills – and a little imagination. Paint the picture during your intro: Your bike is your roller coaster seat, buckle up for steep climbs, fast descents, and smooth rollers. This can be a super challenging ride so coach…

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Foursome Intervals

Seven intervals, four movements plus flat roads, ascending durations from 15 sec. to 1:00 for the challenges with recoveries/flat roads from 1:00-2:00. Intensity for the challenges just below threshold, at threshold, just over threshold. Coach to your audience. Recover on the flats. This ride can easily be turned into several versions. Make it longer by…

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Shift

Six sets of challenges from roughly 4:00-7:00 to build endurance strength, primarily seated, below and at threshold. Coach riders to drop into the rhythm of their pedal stroke, maintain relaxed upper bodies as the intensity builds, even breath, and focused minds. Remind them they don’t need your permission to take a saddle break. This is…

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Rock and Roll It Up!

Eight songs, eight rounds of progressively increasing either intensity or speed! The last round uses both. On the speed rounds, I coached riders to stay below threshold, RPMs between 85-100. For the intensity rounds, I mostly used ladders starting just below threshold, progressing to threshold, just above, and “hardest” but not max effort. RPM between…

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Crazy 8s

Creative, fun and super challenging! Start with eight moves, 1:00 each. Drop a move each round. As an extra motivator, write the eight challenges on a white board, studio mirror, or monitor. As you finish each, cross it out to show riders their progress. They’ll be cheering when they only see one round left and…

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The Art of Setting “Clear” Goals

Have you set goals for yourself as an instructor? Before you do, you might want to read “Atomic Habits” by James Clear and/or listen to Brene Brown’s interview with him on her awesome Spotify podcast called Dare to Lead – I loved it! Why? Clear offers a reframe for achieving what you want that instantly…

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Surges and Sprints!

Six sets of surges (say that six times!), two sets of sprints, and a progressive climb. Riders find a steady pace at 65-70 RPM, (song BPM mid-120s) and intensity is just below or at threshold. For each surge, riders increase RPM to their choice (surge) and increase intensity to just above threshold. Then it’s back…

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Finish Big 2021

End the year with a five-challenge ride! You can use this one for your last ride of the year, or just drop the “2021” and use it whenever it fits your schedule. Five challenges, duration between 6:00-7:30, intensity from Moderate (Mod) to Very Hard (very hard = hardest for the duration shown). Use the warm-up…

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Ride the Ratio

The goal of this profile is to build riders’ ability to reach and hold intensity just below, at, and above anaerobic threshold. Start with a quick FTP (Functional Threshold Power) assessment: 2:00 to find anaerobic threshold power (hardest effort in the saddle while maintaining good form and not “blowing up”); 2:00 recover, then repeat. Take…

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Jump for Joy

Well executed jumps are challenging – and this  ride provides that challenge! Profile Summary: Four sets of jumps, preceded by seated climbs and standing climbs to give you the chance to coach the two moves that comprise a jump. How to Read It: I’m using the flat road, seated and standing climb Spinning® symbols for…

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