3 Very Different Cycling Profiles by YAS

I think the word "profile" in cycling means that you have a set plan. You know what is coming next, you can tell your members how much time will be spent on a move, etc. Here are three very different rides with their profiles:

My club does not have heart rate (HR) monitors. Percentages are on a perceived exertion scale of 1-10. I tell my class that a "6" means 60% of your max HR, or 60% of your effort.

I just write "hill" and do what seems to be the class's capabilities that day...standing, seated, little hill, steep hill, etc. Your call.

1. Love/Hate Valentine's Day ride:

• Breathless--warmup--3:30
• Love Shack--endurance flat--5:20. Stay at 65-75%
• Hit Me With Your Best Shot--hill--2:54
• Addicted to Love--hill--3:55
• Queen of Hearts--flat with increased resistance every minute--3:30
• Tainted Love--recovery--2:44
• If I Fall (You're Going Down With Me)--rolling hills--3:07
• Let's Hear It For the Boy--jumps--4:22
• You Give Love a Bad Name--hill--3:45
• Just Like a Pill--hills--4:00
• Every Little Thing She Does is Magic--recovery--4:26
• Love at First Sight--anaerobic sprints--4:19
• Blue Clear Sky--endurance flat--2:57. Stay at 65-75%
• Jump (For My Love)--flat, come out of saddle on word JUMP--4:03
• Girls Lie Too--jogs & hovers--3:38
• Kiss Me--cooldown/recover
• Seasons of Love--stretch

2. Add-on Drills.

Music is high tempo, driving the whole time. Don't focus on pedaling to the cadence, especially on the hills. I use some songs from Schwinn Cycling Powermix #1 interspersed with upbeat songs from a Just Pump CD and some dance favorites from iTunes. Cadence can be whatever they want the first minute, then increase in minute 2-3.

• Warmup 5 minutes
• Flat road (65-75%) 3 minutes, recover 1 minute
• Flat road 3 minutes, standing climb 2 minutes, recover 2 minutes
• Flat road 3 minutes, standing climb 2 minutes, jumps 2 minutes, recover 2 minutes (any resistance they want on jumps, but cue at least 4 pedal strokes up and 4 down to maintain balance).
• Flat road 3 minutes, standing climb 2 minutes, jumps 2 minutes, seated hill 2 minutes, recover 2 minutes
• Flat road 3 minutes, standing climb 2 minutes, jumps 2 minutes, seated hill 2 minutes, anaerobic sprints 2 minutes (recover in between), recover 2 minutes
• Flat road 3 minutes, combo hill 3 minutes, recover, cooldown, and stretch!

The last line is cut down due to time.

3. Training Ride

Flat/endurance (65-75% effort/HR), ~ 17 minutes

• ATC - Around the World
• Just A Little Bit
• Another Night
• A Little Less Conversation--this song is the 6:30 minute version, so start to recover at 4:00.

Hills (intertwine seated/standing/resistance, up to you), ~10:30 minutes

• Enter Sandman
• Pour Some Sugar on Me

Flat/endurance, ~14 minutes

• I'm Blue
• Walk of Life
• Ready to Go

Hills (intertwine), ~9 minutes

• If It Makes You Happy
• All Star

Flat/endurance, ~7 minutes

• Unbelievable
• Better off Alone

Cooldown/stretch

• Who Needs Sleep?

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