Sprints and Jumps to make 'em sweat

This is a Cycling pattern from www.turnstep.com. (pattern 2332)

After about 15 minutes of warm-up and moderate-to-hard spinning, have the class do about 1 minute as hard/fast as they can (I use a perceived-exertion scale of 1-10 and have them start at about a 9).

After recovery, divide the class into 2 groups (group 1 and group 2 -- clever, huh?) and have them do "Indian sprints" (track lingo). Start with group 1 in the lead position, have group 2 try to "catch" them (imagine "racing" to the nearest ice cream parlor). Then reverse the order -- start with group 2 in the lead. Of course, as the instructor, you have to be in the lead group both times!!

After recovery, have them do "jumps" (they should be at about a level 7 or 8) -- a 20-second standing segment, 20-second seated segment for approximately 2 minutes. During the standing segment, only have the class raise up off the seat approximately 1/4 inch, pushing the hips toward the back of the bike. OUCH!!!!!!!

Another motivational trick I like to do (and though it does sound corny, the class actually likes it!) is have the class listen to the music and clap on every 4th beat. Simple enough, but it takes your mind off the pain!

Hope this proves to be useful! Enjoy!

Let's get some more spinning ideas out here! Thanks for any suggestions!!!

Added by ??? at 4:08 PM on Sunday, April 12, 1998 EDT. Add to favorites (view favorites)
From: State College, Pennsylvania (USA)
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