This is a ride I use about once a month to really test my participants. It isn't just a physical challenge but a mental challenge as well.
I usually begin with a warm-up of about 5 minutes to stretch upper, loosen legs, get heart rate up, etc.y
Then I immediately proceed into the first "drill" which is to continue warming up and get the participants mentally prepared to focus. Tell them these are the only sprints/surges they will be doing today. Some will be pleased while some will wonder in fear what is in store for them! This is an 8 minute drill.
The next 40 or so minutes is the heart and soul of the routine. It consists of 3 sections. Section 1 is Speed. Explain to participants that speed is increasing cadence but not necessarily an all-out sprint. You want them to be working at 80-85% of their maximum heart-rate (just short of the anaerobic phase) and try to not take a break until in between drills. I try to choose music that matches the cadence of the ride.
A. Song 1 (4 to 5 minutes) 4 to 5 minutes seated with minimal resistance (4 to 6)
Suggestions: 1 minute at 4, 1 minute of 5, 1 minute at 6 or 2 if you want the entire 5 minutes, and end with 1 minute at 5
B. Song 2 (4 to 5 minutes) 4 to 5 minutes standing, resistance 6 to 8
Suggestions: 1 minute at 6, 1 minute at 7 (hover-butt very close to seat, weight in heels, legs, butt not arms), 1 minute at 7 regular climb, 30 seconds at 8 hover, 30 regular or if you want the full 5 minutes do 1 minute hover, 1 minute regular
C. Song 3 (4 to 5 minutes)with a mix of seated and standing
Suggestions: This is a good time to lift and lower. Keep resistance at 5/6 for 2 to 2:30 minutes and 6/7 for 2 to 2:30 minutes.
Hold seated 32 counts/Stand 32 counts; 16, 16 X 4, 8,8 X 8, 4 X 4, 16
Take resistance down and repeat
Break time (they will need it and so will you)
Explain to participants that you are no longer looking for them to work speed or a fast cadence but that it is time to test their strength. Cadence will decrease while resistance will increase. Music will have to be slowed down. Heart rate will be be down a little, 70-80% but no less than 70%.
A. Song 1 (4 to 5 minutes) 4 to 5 minutes seated climb with significant resistance (7-as much as they can handle)
1 minute at 7, 1 minute (or 2 minutes) at 8, 1 minute at 9, 1 minute at as much resistance they can stand and still be able to maintain a steady heart rate, not letting it drop too much.
B. Song 2 (4 to 5 minutes) 4 to 5 minutes standing climb (8 - as much as they can handle)
Suggestions: 1 minute at 8 standing, 1 minute at 9 hover, 1 minute at 9 standing, 1 minute as much as they can handle, 1 minute at 8 hover
C. Songe 3 (4 to 5) minutes
1 minute at 8; 20 seated, 20 hover, 20 stand
1 minute at 9; 20 seated, 20 hover, 20 stand
1 minute seated climb as much as they can handle
1 minute standing climb as much as they can handle
If you want the extra minute, 1 minute hover as much as they can handle
This will be the true test of how in shape they really are. Combine components of speed and strength
A. Song 1 (4 to 5 minutes) seated
1 or 2 minutes at 6 seated climb
2 minutes at 7 seated climb
1 minute at 5 seated flat
B. Song 2 (4 to 5 minutes) standing
1 minute at 7 standing
1 minute at 8 hover
1 minute at 9 standing
1 minute at 8 standing
Optional 1 minute at 9 hover
C. Song 3 (5 minutes)
30 seconds each at 5, 6, 7 (seated) (cadence stays same even though resistance increases
30 seconds each at 8 stand, 8 hover, 8 stand 8 hover
30 seconds each at 7, 6, 5 (all seated) pick up the cadence as the resistance lessens.
This ride is great for all levels of skill. Although it sounds easy as first, you will soon realize it isn't so simple. Enjoy!!