Pyramid Pyramid Pyramid

This is a Cycling pattern from www.turnstep.com. (pattern 11059)

I teach Keiser's Power Pacing so all my riding positions come from it. Please email me if you have any questions. This routine should take you through a 45 minutes class with 30 seconds to spare.

Full Body Warm up - 5 minutes

Pyramid I - 11.5 minutes

*with each flush hydrate, hydrate, hydrate!!

Pyramid II - 11.5 minutes

You can repeat as above or during each of the 90 second basic standing climbs mix it up by doing 30 seconds of lifts/jumps, 30 seconds of basic standing climb, 30 seconds of slides AND during the 120 second aggressive standing climb mix it up by alternating 30 seconds of vertical jogs, 30 seconds of aggressive standing climb, 30 seconds of vertical jogs and 30 seconds of aggressive standing climbs.

Pyramid III - 11.5 minutes

Repeat Pyramid I or Pyramid II or mix/match between the two.

Full body cool down - 5 minutes

Enjoy!! It's a great routine to teach for an entire class and the 45 minutes will just fly ... times flies when you're having fun, right??

**Bonus - if the 30 second flush (this is when you push your upper body away from the bike and have no tension on the bike, a "rest", if you will) seems too long to be doing "nothing" (and at times it does), you can amend each by just flushing for 15 seconds then adding enough tension so that you're at an easy-hard seated climb for the remaining 15 seconds.

Thanks to EVERYONE who contributes to this site. I use it often for my cycling and aerobic classes. :)



Added by Marlene at 12:11 PM on Saturday, February 16, 2002 EST. Add to favorites (view favorites)
(Email: msmjs5@aol.com)
From: Bloomington, Illinois (USA)
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