Posts by Pam Blum
Tip Top Technique
This is profile 3 of the 5 we’re using this month to help riders identify and train specific performance goals (started with our July 6 Fuel for Focus profile). After the warm-up and cadence play, have riders capture their best 4:00 strong, seated best effort. From there, coach riders on pedal stroke, cadence changes, and…
Read MoreTool Time!
High performance is commitment to continual refinement! Polish up on your form and pedal stroke cues (check out our videos on pedal stroke and what robs riders of performance) to coach this ride. Challenge riders to bring quality over quantity. Help them identify and eliminate the common culprits that rob performance. Begin with a quick…
Read MoreFuel 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:…
Read MoreBike 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…
Read More5 Star Sprints
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…
Read MoreProgressing 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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