Fuel for Focus

Fuel for Focus

This ride can be a stand-alone profile or use it to capture a baseline performance for the 6:00 best effort and the 4:00 HIIT effort and train from there. We’re using this profile to have riders capture their 6:00 and 4:00 efforts, then focus for one month (two classes per week) on what affects performance:…

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Bike Set-Up Check-Up: When and Why

When Should You Revisit Your Bike Set-Up? Often! Are you nursing an injury? Recovering from surgery?  Have you lost or gained weight or mobility? Maybe you’re not making the progress you expect toward your goals. Or have you been cross-training and gained strength? All of these scenarios indicate you may benefit from re-visiting your bike…

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5 Star Sprints

5 Star Sprints Spotify Profile

5 Sprints. 5 Steps: Prepare, load, explode, hold, recover! In our “Sprinting or Accelerating?” post, we talked about sprints being for riders who are in shape and feeling prepared for a big effort that day so coach this with the option to accelerate vs. sprint. There are five 20-second sprints with a minimum of 3:00…

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Progressing Your Rider’s Performance: Keep it Simple!

How do you challenge your riders to get/stay fit and ultimately perform their best on a stationary bike? It’s tempting to think we need to do something elaborate with every profile (or even think up new moves!), but the reality is that we are working with two sets of simple truths: On a stationary bike,…

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