Climb a sweat

Hi everybody,

I just started giving indoor cycling lessons and I learned a lot by reading the patterns on this site. So now it is my turn to do something back.

This week I'm giving a very hard climbing lesson. I wanted to make the climbing more interesting so I figured out a way to make them sweat even more.

Here's what I did. During the complete lesson I had three tough climbs. The first one was six minutes in hand position 3. Just turn up the resistance every 1 minute.

The second climb was for 8:30 minutes. During this climb I switched from hand position 2 to 3. Let them turn up the resistance during hand poisition 3 and do not let them turn it down when seated again. Make a switch between sitting and standing every minute.

The third climb was the most interesting. It was also 8:30 minutes. Here you have to combine the sprinting with the standing climb. When everybody has a high resistance, what is very well possible in hand position 3, it is very hard to make a sprint. When you do sprint from 5-10 seconds with a rest period of 30-40 seconds you will see how very hard it is.

Of course I did some other stuff between the climb but do not let them rest to much.

I have learned that it is very easy to keep up 45 to 50 minutes of intensive cycling. So I hardly use a seated flat. And when I do it is usualy no more then 2 minutes.

Have lots of fun with the climbs,
Bas from Holland

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