5 seconds up, 5 seconds back

This is a Cycling pattern from www.turnstep.com. (pattern 15799)

Hey folks!

This is simple. Good for any 4-5 minute segment of your ride (or more!). The emphasis is on coming in and out of saddle repeatedly, but not necessarily in a "jump" format. And I have a variation as well

You can prolong this past 5 minutes if you need to.

I cue the class: 5 seconds in/5 seconds out of saddle. Zone 2 resistance (zone 2 simply implies resistance that allows rider to feel road underneath her/him witho breathing into mouth. Nose breathing only)

I'll cue them in and out of saddle every 5 seconds and the emphasis is on form. Then on a 5 seconds saddle, I'll change them up..."increase resistance slightly and come up for 10 seconds, then back for 5 seconds."

And so it continues...adding resistance and time as we go.

That's 4 minutes there and you can continue as you choose or transition to anything...seated climb/standing climb/sprints. (by the end of this your class should be INTO zone 3, that is, breathing through nose and mouth, working 80-85%MHR)

Variation:

Same idea, but the time remains constant.

Zone 2 start: 15 seconds up/ 5 seconds back. Each time you sit back on those 5 sec, you increase the resistance. This can be a killer! Depending on how long a song you choose! Cue your class to maintain form and keep trying to match their cadence even tho the resistance keeps increasing!

Please email me if I've not been clear!
Kyle



Added by Kyle at 8:35 PM on Saturday, April 8, 2006 EST. Add to favorites (view favorites)
(Email: iichikogirl@aol.com)
From: Manhattan, New York (USA)
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