Feel like sweating a little???

This is a Cycling pattern from www.turnstep.com. (pattern 3771)

This course is based on an actual training route, plus a few spinning games as well. It has jumps, a climb and an endurance/time trial section. I teach an intermediate to advanced class, but one can adapt the route to suit your class.

I use 'rave' music (a continuous mix) at a speed of approx 126 to 134 beats per minute (this allows climbs and double time for speed work)

Workload is based on a scale 1 to 10. (seated climb starts at a level 5, and level 2 as the 'brake pads' grip the fly wheel)

Stage 1: Picture a level road, the group is moving at a medium cadence at a level 2 or 3. After about two minutes introduce standing sprints. Out the saddle for approx 15 seconds and in the saddle for 15 seconds - same resistance, cadence changes from medium (seated) to fast (standing). Repeat 4 to 8 times depending on class fitness level.

Stage 2: Quick water break, then the hills! Level 5 seated climb, level 6 standing climb, level 7 standing climb. 2 minutes at each level. Cadence changes from slow for 1 minute to 1 minute medium ie 2 minutes total per level.

Stage 3:4 to 6 minutes time trial/endurance work. Level 2 or level 3. Cadence medium to fast, hold constant cadence for that time period.

Take a break, ask the class if they want to do it again and be surprised at the response!! If you decide to repeat it, half all the times.

Play with it and enjoy!

Added by Stewart Dinsdale at 1:25 AM on Wednesday, December 23, 1998 EST. Add to favorites (view favorites)
(Email: sdinsdale@grintek.com)
From: Pretoria (South Africa)
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