Drills

This section covers a selection of drills you can use during a session. For a video demonstration please log into your account on the ICG Pro website www.ic-pro.org/en

Seated road and seated climb

A small degree of resistance should be used to avoid ‘freewheeling’ while in the seated road position.

Position 1

Position 2

The seated climb is the same position as the seated road, but with a gradual increase in resistance to simulate climbing a hill.

Standing climb and standing jog

A standing climb always starts from the seated climb position, with the participant moving up into a standing position. Resistance can be gradually increased to simulate climbing a hill.

Position 1

Position 2

A standing jog is performed in the standing climb position with a faster cadence (pedalling speed).

Jumps

Jumps involve moving between a seated and standing position rhythmically and repeatedly.

Position 1

Position 2

Rocking tread

In a standing climb position with the hips neutral, add a side-to-side movement from the torso, from left to right in time with the music.

Position 1

Position 2

Wave riding and speed bumps

This simulates going up and down a steep hill, transferring the weight from the back to the front of the saddle, beginning in a standing climb position.

Position 1

Position 2

Speed bumps are based on the wave riding technique, with a smaller range of movement and at a quicker pace (an eight count move).