Themed Rides

This is a Cycling pattern from www.turnstep.com. (pattern 4568)

I am a new cycling instructor and am loving it. I found a nice way to prepare various rides for my classes. It does take some time initially, but it's worth it in the long run. I went through all my music and found my favorite cycling songs. For each song I wrote the title, length of song, and what type of set works best with the song. I file them in categories such as hill repeats, seated climb, standing jog/run combos, etc. When it comes time to put together a new workout, I can just pull several cards and make my tape.

You can also file them by theme of music. I like to make tapes of all 80's mixes or all swing songs. I tell the class at the beginning that we're taking a trip through time that day. They really seem to enjoy it. I have included a short (35 minute) ride with an 80's theme.

Song: (I Just) Died In Your Arms By Cutting Crew
Time: 4:34
Set: warm- up - seated jog @ easy
Resistance: 2-4

Song: Like To Get To Know You Well by Howard Jones
Time: 4:00
Set: standing or seated climb @ endurance edge
Resistance: 6-7

Song: (Keep Feeling) Fascination by The Human League
Time: 3:45
Set: seated run for 1:30/ rebounds( set of 16 count, 8 count, and hovering)
Resistance: 4

Song: Cruel Summer by Bananarama
Time: 3:30
Set: standing jog- seated jog
standing run- seated run
standing sprint- seated sprint
(:35 at each position, increasing resistance during each standing set)

Song: Sunglasses at Night by Corey Hart
Time: 3:54
Set: seated jog 1:00
seated run :30
seated jog :40
seated run 1:00
seated jog :45
Resistance: 5-6

Song: Our Lips Are Sealed by The Go Go's
Time: 2:45
Set: Seated jog with head wind
(increase resistance, keep same cadence)
Resistance: :45 @ 4, :30 @ 5, :30 @ 6, :30 @ 7, :30 @8

Song: Los Angeles by X
Time: 2:20
Set: Standing jog to run to sprint
Resistance: increase as cadence increases to prevent bouncing

Song: Blue Hat For A Blue Day by Haircut 100
Time: 4:00
Set: cool down - seated jog
Resistance: gradually decrease to 2

Song: Down Under by Men at Work
Time: 3:45
Set: stretching

Love the site...always open for ideas!!!
~Aloha and Mahalo!


Added by Mackinley Emmons at 8:02 AM on Wednesday, April 14, 1999 EDT. Add to favorites (view favorites)
(Email: emmonsm001@hawaii.rr.com)
From: Honolulu, Hawaii (USA)
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