This cadence-based playlist** was used the week of June 3, 2018.

  1. I don't use a ton of rap in class because it's just so cliche.  However, when it comes to cadence, few genres provide a more consistent beat.  So focus on cadence. 
  2. Here's a glimpse of my Evernote file [i.e class notes] for the profile.   I absolutely enjoy the ubiquity if's why you may see me glance at a phone at times. 
  3. Every Wednesday on my Instagram, I do Woman Cyclist Wed.  Check out Equinox rider Rosa who just rode 300 miles over 4 days!  And she only had 7 days notice.  ALL of her prep was indoors.
  4. Women's cycling is getting a boost.  There's been more coverage on TV and there's usually more action in women's cycling than men's. NBCSportsGold (who along with are the best sites for on-demand cycling) did a great job summarizing the women's race.  Multi-day races are always won in the hills.  Check out eventual winner Katie Hall killing it on the climb.  Remember, endurance is the hill.  [a lil choppy, I wasn't expecting to record it...I just really liked Hall's form]

5. speaking of Endurance, a recent study (as reported by OutsideOnline) suggests women are better suited to endurance challenges than men. A few quotes that stood out:

  • “Women have smaller muscles, but their muscles don’t tire as quickly,” says Hunter. If a man and a woman put the same amount of effort into a long, slow physical task—one that mostly involves muscle endurance or is more skill based—the woman will take longer to fatigue, she adds. Other research indicates that women are faster to recover from physical exertion than men, regardless of the intensity of the effort." [OutsideOnline]
  • “Then there’s the mental game. Here women come out ahead in the key art of race pacing, a trainable skill that men seem to have a harder time refining. According to Danish statistician Jens Jakob Ander­sen’s massive marathon study, female runners pace 18.6 percent better over the course of a race than males. “Men may be more likely to adopt a ‘risky’ pace where an individual begins the race with a fast early pace (relative to their ability), and this increases their likelihood of slowing later,” [OutsideOnline]
  • “All these guys will go out hot, and hours later I catch them,” she says. “They always ask, ‘Why do you start so slowly?’ And I answer, ‘Why do you finish so slowly?’ [OutsideOnline]
6.  Form?  Huh?  This oft-used graphic speaks to the muscles one should engage while pedaling on a bike.  It's not JUST cadence:) .  Graphic Source: A qualitative analysis of the biomechanics of the proper pedal stroke, Grant Bullock and others.
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7.   Form is REALLY important if you are to take your indoor bike skills outside.  Out of the saddle riding is cool, but if you wanna see change your body, you gotta sit down.  One more quote from the article:   “Proper form counts way more than many athletes realize,” says Mayo Clinic physiologist Michael Joyner, a renowned expert on health and human performance. “Depending on the sport, you can often overcome having a smaller engine if you’re a better driver.”
8.  I've discussed a couple of really cool endurance performances by women.  24 year old Floridian, Amanda Coker rode her bike 86,000 miles in one year!  That's 236.8 miles PER DAY. In 2016, Leal Wilcox won the Trans Am bike race,  a 4000 mile sojourn across the United States.  She improved on the previous women's record by 3 days and recorded the second fastest overall time in the vent.
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9.  Feel inspired?  June 9 and 10, the Armed Forces Classic comes to DC. They have both men's and women's races and even allow amateurs (folks like me and you) to ride the course prior.  If you've never seen a professional bike race, it's a fantastic spectator sports.  Plus it's FREE.