Saturday, Sept 7

A3: Rhythm Ride

Amy Allen | 8:15 – 9:45 am
A fantastic heart-pumping workout! This advanced cycling
workshop is full of pumpin’ beats that includes jumps,
rhythmic riding and out-of-the-saddle work. This class is all
about using the rhythm and beat of the music to dictate your
pace and motivate you as you challenge your cardiovascular
endurance. Come prepared for a fun and challenging workout!

B3: Cycle Interval Challenge

Krista Popowych | 10 – 11:30 am
Cycle Interval Challenge is a heart pounding, high intensity
workout that uses indoor cycles in an interval format for an
efficient and effective workout. This class is designed for
all participant levels and incorporates training techniques
and high intensity cardio intervals to challenge participants
to push to their full potential. Taught to great music and
with seamless transitions, this cycling workout will up your
spinning potential and provide you with great ideas to add to
any cycling class.

C3: In the Zone…The Lactate Threshold Training Zone!

Judy Cudrak | 1:30 – 3 pm
For years, coaches have been using the reliable marker of lactate
threshold to determine training zones….and so can we! Raising
your lactate threshold is done by training at, or just below it,
for long periods. In this workshop, we’ll discuss how to test our
lactate threshold, then experience a ride that incorporates a
variety of LT drills.

D3: Ultimate Tabata Ride

Ingrid Knight-Cohee | 3:15 – 4:45 pm
The Tabata training protocol is perfectly suited to Group
Cycling. Learn how to adjust and refine your cueing skills
to get the best out of your participants in this challenging
interval style class format.

E3: Pedal to the Metal

Lynne Skilton-Hayes | 5 – 6:30 pm
This ride is not for the faint of heart. The key to getting fitter
– let uncomfortable be your new comfortable. This HIIT (high
intensity interval training) cycle class will teach you to do just
that. Learn how to coach this type of class effectively in order
to ensure you get the most out of your students. Empower
your students to work harder then they ever thought they
could.

Cycle Stream – Sunday, Sept 8

F3: Rev Up the Revolutions

Judy Cudrak | 9:15 – 10:45 am
A cyclist needs to have the ability to accelerate at many
different points of a race, and to handle different speeds with
power and efficiency. In this session, we will discuss the role
of fast twitch and slow twitch muscles at different cadences,
and apply that knowlege to various drills based on speed.
Come prepared to come out of your speed comfort zone, and
experience a number of different drills, all based on revving up
the revolutions!

G3: Cueing and Coaching for Cycling

Ingrid Knight-Cohee | 11 am – 12:30 pm
This session will explore the instructional, educational &
motivational aspects of cueing and coaching for indoor
cycling classes. Learn how to balance all three components to
empower your participants to reach new heights! Walk away
with practical language and techniques to cue and coach for
optimal cycling form and specific drills.

H3: Rockin’ Race Recreation

Krista Popowych | 1:15 – 2:45 pm
Create an inspiring, challenging and rockin’ race for your
participants, moment by moment, revolution by revolution.
This indoor team training ride will provide you with a stronger
understanding of team dynamics and how-to application of
cycling elements such as drafting, time trialing, pace lines,
climbing strategies and more. Rev up the experience, up
the power and expand on the imagery with a mind body
connection that is sure to bring out the competitive edge in
the entire team!

I3: Performance Cycle

Jodi Boates | 3 – 4:30 pm
Challenge your mind and body in this intense cycle
atmosphere. A combination of both Endurance and Sprint
based classes will be demonstrated in this 90 min workshop to
help the instructor put together a solid performance oriented
cycling program for the dedicated participant looking to
improve strength and cardiovascular fitness. We’ll discuss the
use of heart rate zones and perceived exertion, talk tests and
pulse checks as guides through the session.