This is the second part of a series of rides exploring different motivational techniques for indoor cycling routines. Today, we’ll cover how to motivate your class by dedicating the ride to someone else. This has been an INCREDIBLY effective motivational technique in my classes. I get a request for at least one dedication song in nearly all of my classes!
Here’s how it works. Simply ask the class to dedicate their ride to someone else. They don’t need to say it out loud. They can just set the intention mentally. There are so many ways you can do this. You can dedicate an entire ride, like what we’ll do today. You can dedicate one song. You can have multiple songs devoted to this exercise, and each one is dedicated to a different person. Your participants can dedicate the song to someone they know or someone they don’t know. Nothing is off limits here.
Usually, these rides are dedicated to someone that needs a little extra love, luck, or good vibes. Honestly, I’ve found that almost all of us fall in that category some days. (So, if you’re reading this, give yourself an extra hug!)
Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.
The Series (50-minute workout)
Do the following exercises, four times through.
- Surge at chorus. Find a moderate intensity with a little more resistance than a flat road. At the chorus, add resistance and increase the pace to find a hard intensity. You can get to very hard intensity, but make sure participants are not going completely breathless.
- Mud at chorus. (No mud is harmed in the making of this exercise. :)) Find a moderate intensity with a little more resistance than a flat road. At the chorus, you’ll add enough resistance for it to feel very heavy. Aim for at least 65 RPM. Don’t go less than that, and find a very hard intensity effort level with a mix of this resistance and pace.
- Bonus! In the second or third series, I will cue participants to visualize that they’re riding a tandem bike with their dedicated person. At the chorus, their dedicated person has “stopped pedaling” and needs participants to pull their weight to get to their destination.
- Surprise sprints. At my cue, I will choose an interval of time (typically 30 or 45 seconds) for a breathless intensity. I’ll always allow for the same amount of time in recovery after.
Dedication Ride Indoor Cycling Routine and Playlist
| Series Song / Workout | Song |
| Warm up | “Glad You Came,” The Wanted |
| Song 1: Surge | “Came Here for Love,” Sigala, Ella Eyre |
| Song 2: Mud | “Who Says You Can’t Go Home,” Bon Jovi, Jennifer Nettles |
| Song 3: Surprise Sprints | “I’ll Be There for You,” The Rembrandts |
| Song 1: Surge | “Together Again,” Janet Jackson |
| Song 2: Mud | “Don’t Let Me Down,” The Chainsmokers, Daya |
| Song 3: Surprise Sprints | “I Want You,” Joan Jett & the Blackhearts |
| Song 1: Surge | “Kryptonite,” 3 Doors Down |
| Song 2: Mud | “A Thousand Miles,” Vanessa Carlton |
| Song 3: Surprise Sprints | “I’ll Be Your Shelter,” Batwheels, Andy Sturmer |
| Song 1: Surge | “Feels Like Home,” Sigala, Fuse ODG, Sean Paul, Kent Jones |
| Song 2: Mud | “Never Let You Go,” Third Eye Blind |
| Song 3: Surprise Sprints | “Got My Mind Set On You,” George Harrison |
| Cool Down | “I Won’t Give Up,” Jason Mraz |
Want to hear the songs? Check out my Spotify playlist here or here:
Catch ya next week!
Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.