We use cookies to improve your experience on our site. By using our site, you accept or decline cookies as per our Privacy Policy.

  Indoor Cycling Institute
  • Home
    • For Managers
    • Train to be an instructor
    • CPD training for Instructors
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Indoor Cycling with Power
    • Studio Manager course
    • Indoor Cycling for the Older Adult
    • Upgrade your certificate to ICI standard
    • More CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Aldershot, Hampshire
      • Bristol
      • Manchester
      • West Midlands (Aldridge)
    • International indoor cycling instructor training
  • Join ICI
  • Contact
    • About
  • Free resources
  • FTP training
  • Code of Conduct
  • Terms and conditions

Dictionary of intervals: Bobble hat

15/7/2019

0 Comments

 
Dictionary of intervals - Bobble hat. Indoor Cycling Institute

Indoor Cycling Instructor Dictionary of Intervals: Bobble Hats

Position or interval: The bobble hat is an interval.
What it is: A series of stages of increasing intensity, before gradually decreasing the intensity.
Cadence: You select the cadence. You have a choice with cadence - you can either stick with the same cadence right the way through, and increase the challenge by increasing resistance, or you can keep the resistance the same, but try to increase the cadence as you go through the stages.
Intensity: The intensity increases as you head through the stages of the climb. you may start pretty easy, and end moderately challenging, or you may start at a harder intensity and end really hard. The 'bobble' of the hat is a high intensity interval - a standing attack or a sprint, and then the intensity decreases gradually, delaying the recovery.
Length: A bobble hat will last for minutes in total - it's up to you how long you make it; could just be 4-5 minutes, or you could make it longer, 10 minutes or more. You also get to decide how long each stage within the climb is. We recommend an absolute minimum of 30 seconds for each stage, with the high intensity interval at the top 15 seconds, although 1 minute works very well for the stages excluding the high intensity one. For very long climbs, spreading the stages out to 2 minutes each is incredibly challenging both mentally and physically. With each stage, you'll be adding challenge by either increasing resistance, or cadence, or both.
You can split the bobble hat - use it whole for maximum challenge, but you can use the principle of the progressive climb leading to a maximal interval or the other principle of maximal interval followed by delayed recovery and gradually decreasing steps of intensity towards recovery.
When to use: This is a very challenging interval, and therefore it's best used in the second half of a session - but due to the decreasing intensity towards recovery, it's best not to use it as the final challenge of the session as you'll want all riders to finish on a rather than a decrease.
What it does: Builds strength and endurance, at higher intensities.
Key teaching points:
  • cueing: be clear about how long the climb is and how long the riders have left in each stage.
  • give pointers in technique, particularly if the intensity is hard; you want to minimise swaying of the upper body as this creates momentum from bodyweight and reduces the training effect.
  • be clear about what the next stage involves - is it an increase, a decrease, or a maximal interval? Make sure riders know exactly what to do next.
  • be encouraging. As riders get tired, they'll want to hear encouragement more than anything else.
  • this interval is great for strengthening muscles so they can go for longer, as well as improving aerobic fitness which enables fat burn at higher intensities.

If you want to be an excellent indoor cycling instructor, then we want to help ensure you get there. Click below to book your spot now, or to get further information.
check ici courses
check out cpd
0 Comments



Leave a Reply.

    Categories

    All
    Advice For Venues
    Applied Physiology
    Basics
    Bike Setup
    Business Management And Development
    Cadence
    Class Instruction
    CPD
    Cycling Technique
    Dictionary Of Intervals
    Diversity
    Equity
    FAQs
    FTP
    Heartrate Training
    ICI Guides
    Inclusion
    Indoor Cycling Life
    Institute News
    Instructor Tips
    Kit
    Marketing
    Pedalling
    Power
    Recovery
    Research
    Rider Care
    Session Design
    Session Profiles
    Session Segments And Challenges
    Special Populations
    What's Working Now

    Picture
    Picture
    Picture
    Picture
    Picture
    Picture

    Categories

    All
    Advice For Venues
    Applied Physiology
    Basics
    Bike Setup
    Business Management And Development
    Cadence
    Class Instruction
    CPD
    Cycling Technique
    Dictionary Of Intervals
    Diversity
    Equity
    FAQs
    FTP
    Heartrate Training
    ICI Guides
    Inclusion
    Indoor Cycling Life
    Institute News
    Instructor Tips
    Kit
    Marketing
    Pedalling
    Power
    Recovery
    Research
    Rider Care
    Session Design
    Session Profiles
    Session Segments And Challenges
    Special Populations
    What's Working Now

Get started

Book now
Courses
Contact
Handbook

Find what's right for you

ICI for venues
Indoor Cycling Instructor course - no prior training needed
Indoor Cycling Instructor course for PTs
Testimonials - what they're saying

Courses

Entry level
Course dates
Book now
CPD

Further learning

Membership
Why ICI?
ICI Blog
Code of conduct

More

Jobs
Small print
Printables and resources
FTP training
FTP reminder service

The Indoor Cycling Institute provides the most comprehensive and up to date indoor cycling instructor training; providing entry-level courses, and further education to raise the standard of instructors.
© 2014-2025 Protheorem Ltd
The Indoor Cycling Institute is owned and operated by Protheorem Ltd Registered in England & Wales, Company number 12812092
  • Home
    • For Managers
    • Train to be an instructor
    • CPD training for Instructors
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Indoor Cycling with Power
    • Studio Manager course
    • Indoor Cycling for the Older Adult
    • Upgrade your certificate to ICI standard
    • More CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Aldershot, Hampshire
      • Bristol
      • Manchester
      • West Midlands (Aldridge)
    • International indoor cycling instructor training
  • Join ICI
  • Contact
    • About
  • Free resources
  • FTP training
  • Code of Conduct
  • Terms and conditions