Candy's Kickbutt Spinning

This is a Cycling pattern from www.turnstep.com. (pattern 15259)

This goes more off the clock than it does by the song. Any continual play CD about 140-150 bpm will work. Also, I have been writing the choreography for my group cycling classes on the front mirror or on a dry erase board so the class can see it. They love knowing whats comin' at em, and it helps with visualization! (Except I keep all 'surprises' a secret!) There's some things they just don't need to know until its time - ya know what I mean!!!

Warm up 5 minutes. Build to medium tension 4-5 minutes. Hold tension for drill 1.

Drill 1:

Drill 2:


              10
             xxxx         Diagram for dry erase board
            x    x
       30  x      x 20
          x        x

Drill 3:

Think of a track where you run the straights and walk the curves where each one is 15 seconds each. You can change the '15 second run' to anything you want....

Drill 4:

5 minutes *Mud drills or **Speed play. (I just kinda read the class here. If they look like they are ready for some really tough heavy tension work, then we go into MUD drills. If they are wanting the speed work, then we go into *Speed Play. Your call!

*Mud - This is what I call it. This is such heavy tension that you are just barely able to pedal. You can stand, sit, push with right for 4-8 counts then left for 4-8, etc. Alternate some easy time in there if they need it.

**Speed Play - divide class up into groups and have a cadence contest. See contribution called "Candy's Speed Play" for more details.

RECOVER 1-2 minutes

Drill 5:

I went back to the beginning and repeated #1 Drill, but I cut it in half. If you don't have time, just omit this drill.

Email with any questions.



Added by Candy Cotton at 9:41 AM on Thursday, June 23, 2005 EDT. Add to favorites (view favorites)
(Email: workuout88@yahoo.com)
From: Deer Park, Texas (USA)
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