Endurance ride

This is a Cycling pattern from www.turnstep.com. (pattern 15105)

Endurance spin- keep the heart rate between 60 and 80% (max at 85%) I always allow for 5% below or above. Remind frequently about the HR limits on this type of ride.

Warm up - resistance 3, 45 sec low cadence 45 sec higher cadence x 4

Set 1 - 15 minutes- 4 minute climb sets

1st climb- remind paricipants about the heart rate limits- getting the HR up into the 80% range for long periods of time and then not letting it go down below 60% will tax them. I have to continually remind clients that 65-75% is OK for this type of ride.

Cadence on a 90 resistance on a 4 - 1.5 minute
Cadence 90 resistance 5 1.5 minute
Candence 90 resistance 6 1 minute
1 minute back to 60 % - time the recovery - If HR is not down to 60 % then do not start the next climb on time - wait until it is reached then start in.

2nd climb:
30 seconds seated, 30 seconds standing cadence 80 or 90- add a little resistance when going to standing.
Repeat the 1 minute back to 60%

3rd climb -cadence on 80 or 90 - start on a resistance of 5 for 1.5 minute
30 seconds. acceleration
1.5 minute on a 6
30 seconds acceleration
Repeat the 1 minute recovery

Set 2 - chase downs (like a breakaway but not as intense)

1 minute on a cadence of 90 resistance of 4 chase a rider down for 1 minute by picking up the resistance and the cadence
Rest and recover 1 minute.
1 minute on a cadence of 90 and resistance of 5- 1.5 minute chase the rider down.
Rest and recover 1 minute.
1 minute cadence of 80, pick up resistance and cadence for 2 minutes.
Rest and recover back to 60% - at least 1 minute.
1 minute cadence of 80, 1.5 minute chase down.
Rest and recover for 1
1 minute cadence 90, 1 minute chase down
Rest and recover for 1 minute

Set 3- 3, 5- minute time trials
1st - flat road - steady cadence find the push point on the peddle stoke. Ride strong- keep candence even
2nd - rolling hills 2 minutes up with steady increases in resistance- 30 seconds, down 1 minute up 30 seconds down, 30 seconds up, 30 seconds down

3rd- time trail flat road with mild inclines
1 minute on a resistance of a 4, increase to a 5 for 30 seconds, increase to a 6 for 30 seconds, decrease to a 4 for 1 minute, increase to a 5 for 30 seconds, increase to a 6 for 30 seconds, decrease to a 5 for 30 seconds, decrease to a 4 for 30 seconds.

Set 4- hill

2 -5 minute hills (one at a slow cadence - 70 or 80 rpms) HR from 65-75%

2nd hill - start slow increase cadence as you move throughout the hill- finish with the heart rate at the upper end of the endurance zone- 80% .



Added by Kari S. WIlkinson at 3:48 PM on Wednesday, April 6, 2005 EDT. Add to favorites (view favorites)
(Email: kari_wilk@yahoo.com)
From: Mebane , North Carolina (USA)
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