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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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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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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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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Choose Your Road

Eleven songs, each requiring riders to make choices that ultimately creates their own ride! This is an awesome ride with lots of opportunity for creative coaching and fun. The format I used to describe the ride spills into a second page so no screen shot on this one. Just download it and make it your…

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Intensity Ladders

FSF Intensity Ladders Spotify Playlist

Back to basics for this ride! Remind riders that mastering the basics is the key to performance. Coach them through pedal stroke drills to establish strong mental focus on their stroke and revisit (or introduce!) the four quadrants that make-up the pedal stroke circle. Three intensity ladders follow using the “back to basics” walk, jog,…

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All the Right Moves

Coach your riders through 10 indoor cycling movements – great for experienced and new riders! Intensity and RPM parameters are already associated with each movement (whatever your certification uses) so adjust within those for your audience. (See last week’s article How to Challenge All Rider Levels for tips.) This is a super versatile profile that…

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