Spring Step

This ride can be coached as thematic or just as shown without the thematic coaching. Coaching for a thematic ride. The inspiration for Spring Step is the transition from winter to spring and how we experience this mix of two very different seasons, physically and mentally.  Emphasize emotional connections – to the music, from body…

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Loops and Ladders

This is one of my favorite combination rides: three Loops, three Ladders, three recoveries. The loops repeat identical movements and durations. Each ladder increases time and intensity or speed. Each loop and ladder are approximately 7:00, each recovery is approximately 3:00. Those of you who have been following me for awhile know that I’m Spinning®…

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3-In-1

Three challenges in one song. Riders have three movement, speed or resistance efforts within each song. Intensity can start with easy, moderate or sort-of-hard for the first efforts (it will vary as the ride progresses), but the second effort is always at threshold and the third is above threshold. For example, for Song 2, Shivers,…

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Lighter, Longer

To be able to go longer, stronger you have to train lighter, longer. This week’s profile is Lighter, Longer: two 8:00 seated flat road Zone 2 intervals (moderate intensity) 90-95 RPM with 4:00 Zone 1 (light intensity) recoveries followed by a 7:00/8:00 seated flat Zone 3 (tempo) intervals (sort of hard intensity) 90-100 RPM with…

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Roaring 20s

Five blocks of Roaring 20s! Twenty second accelerations (A) off a steady state (SS) effort. Toward the end of the warm-up, have your riders find and hold a sustainable, moderate effort below threshold (steady state). During the ride, they will come back to that steady state for the longer intervals (2:00, 1:30, 1:00). For the…

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Four Loops

Four 8:00 loops ending with a strong, fast straightaway to finish. I chose fast flats, jumps and out of the saddle in hand position 3 for the movements; between 1-2:00 for duration with refuels between each loop. This simple structure enables a lot of flexibility. It’s easy to select your own movements and durations. With…

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In Like a Lion

Spring into Spring with this high energy mix of hills and speed with some friendly competition during the Lemonheads version of Mrs. Robinson. For the competition, use the first 30 seconds of the song to create two teams – you can do front rows/back rows or right side/left side; whichever makes sense for your class…

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Spotlight

Here’s your chance to give each indoor cycling movement the spotlight! Each song begins with a flat road for prep, then spotlights one movement – except for the last song where you bring it home using five movements. Challenging, coachable and dynamic! I use a seven second crossfade so the exact timing will differ depending on…

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Triple Play

Four 8:00-9:00 loops, three parts: speed, strength, jumps. Finish with a 3:00 progressive speed challenge. Intensity for the first and fourth loops range from moderate to hard; the second and third- easy to hard. Manage/modify intensity for your group. Quick intensity cue refresher: Easy – Walking with a purpose to light jog, working recovery; Moderate…

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Speed Strength Sampler 2023

Keeping it simple with this sampler! Start off with a taste of short fast flats and climbs, then move to the main course – double the portion of each. A “palate cleanser” for 3:30, then mixing it back up with flats and climbs to finish fast, steady, and strong! This is a great ride to…

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