Out and Back

Here is an out & back profile that I used last night. Everyone in class agreed that it was a great workout!

It's a strength ride because I don't build any recovery breaks into the class. Of course, I do tell them to listen to their bodies and rest when they need to, or stand/sit if they need to, etc...

The music didn't necessarily fit the activity, but it worked out just fine.

OUT -- wind at our backs

• 5 Minute seated flat road, 110 cadence, level 5 resistance (on a scale from 1-10 with 10 being the hardest)
• 3 Minute standing run, level 5.5 resistance
• 4 Rolling hills -- 2 minutes to climb, 1 minute to descend, level 6-6.5 on the climbs and level 5 on the descents. I tell them to work just as hard on the downhill as they did on the climb. 12 minutes total for the 4 rolling hills.
• Heavy standing climb, level 7 resistance, 4 minutes
• Down the other side of that hill, 2 minutes, level 4.5 resistance, seated
• The road levels off at the bottom of the hill, so turn that downhill into a seated flat for another 2 minutes, level 5 resistance. Now tell them to imagine they are turning around....

BACK -- riding into a headwind

• Seated flat, 2 minutes (same as you were just doing, except add about a half turn of resistance because they are now battling a headwind)
• Seated climb, 3 minutes, level 6.5-7 (going up the hill you just came down a few minutes earlier)
• Fun downhill, level 4.5ish, high cadence. This is the monster hill they climbed, but of course it takes less time to go down than it did to climb, so 2 minutes.
• 4 Rolling hills with a headwind, so a little higher resistance than the first time they did these. We did 90 seconds up and 90 seconds down last night.
• 3 Minute standing run, level 6 resistance
• 5 Minute seated flat, level 5.5 resistance (again, slightly harder for these last 2 segments because they have a headwind instead of a tailwind on the way back), 110 RPMs

We did go over our 1-hour class time, but luckily there is not another class after ours. With warmup and cooldown, this took about 65 minutes. You can always make the 2 flats (the first and last drills) a little shorter, or incorporate the warmup and cooldown into those flats and play with the cadence accordingly.

The music I used:

• Breakdown -- Tom Petty & the Heartbreakers
• Two-Step -- Dave Matthews Band
• No Leaf Clover -- Metallica
• Hate to Say I Told You So -- The Hives
• Fell in Love with a Girl -- The White Stripes
• Crazy on You -- Heart
• More Human Than Human -- White Zombie
• Summertime -- Sublime
• You Really Got Me -- Van Halen
• It's Tricky -- Run DMC
• Stone in Love -- Journey
• Kiss -- Prince
• Ex-Girlfriend -- No Doubt

Hope you enjoy!

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