5113 patterns and music

This is a Cycling pattern from www.turnstep.com. (pattern 14681)

This is part of a drill I use outside, but can be used inside and be very challenging mentally and physically. The participants in my classes are becoming so fit that I am challenged to challenge them... this seems to do the trick. The last 3 minutes of the second song starts the first 20 minutes of the drill.

At this point you have gone through the first 20 minute drill...
5 minutes flat at race pace with tention noticable but challenging, remind them they are to give everything they have for 5 minutes then they get a 1 minute recovery then 1 minute the same as the first 5 then 3 minute recovery. have them take the 3 minutes as the 5113 will be repeated and they will need their strength to get through.

The next drill is strength and is 8 minutes long:

All of these songs are found on Napster and together are 63:00 long give or take a few seconds.

Have fun and ride with passion.

Added by Laura at 10:07 PM on Tuesday, November 9, 2004 EST. Add to favorites (view favorites)
(Email: laurak101066@msn.com)
From: Hanover,Massachusetts (USA)
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