Indoor Cycling Training

I've been teaching indoor cycling classes since 2010 at the Greater Pittsburgh YMCA and X Shadyside. I'm currently certified through Cycling Fusion. Classes range from 45 to 120 minutes and are taught on Keiser bikes. One of the things I love most about the classes I teach is that we often have beginners riding right alongside competitive cyclists - all workouts are adjustable to your individual fitness level and current goals. You won't find any "bike dancing" here; I design my rides to prepare you for cycling and triathlon season while keeping you engaged.

Additionally, I coach the winter training program for the Pittsburgh Major Taylor Cycling Club and have led indoor training sessions for the Pittsburgh Triathlon Club.

Here are a few of my most popular interval workouts (for more, see posts tagged "Indoor Cycling"):

The rotating descending pyramid: 2 x 4 sets
Set 1
1:00 Seated Sprint
:45 Seated Climb
:30 Standing Climb
:15 Standing Attack Sprint
Rest :30
Set 2 
1:00 Seated Climb
:45 Standing Climb
:30 Standing Attack Sprint
:15 Seated Sprint
Rest :30
Set 3
1:00 Standing Climb
:45 Standing Attack Sprint
:30 Seated Sprint
:15 Seated Climb
Rest :30
Set 4
1:00 Standing Attack Sprint
:45 Seated Sprint
:30 Seated Climb
:15 Standing Climb
Rest :30
(Repeat)

Rolling Hill Sets
Set 1
30 sec climb (effort 7/10)
30 sec climb (8/10)
30 sec sprint (7/10)
30 sec flat (recovery)
Set 2
45 sec climb (8/10)
45 sec climb (9/10)
45 sec sprint (7/10)
45 sec flat (recovery)
Set 3
60 sec climb (7/10)
60 sec climb (8/10)
60 sec sprint (7/10)
60 sec flat (recovery)

Long Mixed Set:
Warm up w/ spin-ups, then:

10 min big gear (7-8/10), low cadence (60-75 rpm)
10 min small gear (3-4/10), high cadence (90-110 rpm)
10 min threshold effort (RPE 7-8/10, choice of gear & cadence)
10 min small gear, high cadence
10 min big gear, high cadence

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