Gear up for '99

This is a Cycling pattern from www.turnstep.com. (pattern 3885)

I use percentage(%) when I refer to tension. i.e. 10% being easiest & 90% being the toughest to pedal. I tell my participants to keep their hand at the "gear shift" (tension lever) cuz we're gonna do lots of "shifting" and stay seated.

Here's the pattern I use:

Shift to:10% 15 seconds
Shift to:20% 15 seconds
Shift to:30% 15 seconds
Shift to:40% 15 seconds
Then at 50% lift off the seat to drop your centre of gravity & keep for the 15 seconds. ie. your hips are now lower than the saddle.

Continue shifting to 60,70, 80 & 90% 15 seconds each.

Immediately after 90% (I call this "down-shifting") pop it into 80% for 10 seconds & continue 70, 60% each for 10 seconds.

Again at 50% drop hips & go for 20 seconds. Continue to "down-shift" 40, 30, 20 & 10% at 10 seconds each.

I use music that is fairly quick paced. Something suitable for sprinting to keep them motivated. You may need 2 songs, depending on how many times you want to shift up & down.

This pattern is for intermediate to advanced. However if you omit the dropping of the hips part, it could also be for beginners.

Hope you can gear up for '99 with this.....Keep smiling, Meri Dai


Added by Meri Dai Edwards at 11:00 AM on Monday, January 11, 1999 EST. Add to favorites (view favorites)
(Email: merrydaze@hotmail.com)
From: Toronto (Canada)
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