Biker Bench

This is a Cycling pattern from www.turnstep.com. (pattern 6205)

This pattern is a modified brick routine used in triathalon training:
Set up your bikes in a semi-circle
Set up steps in a semi-circle inside of the bike's semi-circle.
I select 5 or 6, 4 minute, patterns for the bike portion of the class
For the step portion I step up with the right foot, then bring the left foot on the step. Then step down with the left foot followed by the right.

A sample class would be:

etc...
Repeat each set until the class time is finished. Again you can use any pattern for the bike portion that you like.

Be sure to have everyone apply the brakes or add tension before each dismount. The transitions can be longer or shorter depending on your students. Of course you must wear running shoes. Bikes shoes with clipless pedals are not a good idea on the steps!

This routine adds a change to a regular bike class and is good transition training for triathlons.

I would only recommend this pattern for advanced classes that want to try something different



Added by Calvin Sears at 3:18 PM on Friday, January 14, 2000 EST. Add to favorites (view favorites)
(Email: Calvins@sealynet.com)
From: Shreveport, Louisiana (USA)
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