Body Fat Burn

This is a Cycling pattern from www.turnstep.com. (pattern 16078)

Hey all!

I was asked to create a cycle challenge ride for charity here in NYC. 3 rides in a row. It was intense! Each ride was 45-55 minutes/back to back! This is the middle ride (which I thought was the hardest). All 3 rides were interval rides. If you are not familiar with my terms, scroll down to TIPS.

Everything is on the clock. it's simple, but tough.

  • 1 Minute standing climb zone 3 / 1 minute seated sprint zone 2
  • 2 Minute standing climb zone 3 / 1 minute seated sprint zone 2
  • 3 Minute standing climb zone 3 / 1 minute seated sprint zone 2
  • 4 Minute standing climb zone 3 / 1 minute seated sprint zone 2
  • 10 Minute standing climb / final minute zone 4
  • TIPS:

    Zones are based on heart rate percentages. Since not everyone wears a heart monitor, it works like this:

    Seated and standing climbs: each additional minute requires an additional increase of resistance. Example: on a 3 minute climb (either seated or standing) you would cue your members to increase their resistance each minute, BUT MAINTAIN THEIR CADENCE! That's the hard part. Maintaining the same speed throughout.

    The first 20 minutes is in saddle. This can be very tiring, especially for newbies. remember to cue them to stand and stretch their legs if needed, but don't let them out of saddle too long!

    On the standing climb/seated sprint...remind members to gear down FIRST before sitting back to sprint (to save wear and tear on their knees)

    As for the sprint: in this case, I define the sprint as a break from their hill climbing cadence. Speeding up. I usually use a driving beat step/aerobic CD that has a rpm of 70-75 bpm for us (140-150 bpm for step/aerobic). So when we come to the sprint I ask them to simply peddle faster than the beat of the song.

    This is a calorie buster and it is a great back and forth for the lower body. In saddle they are working quads/hip flexors/hams. Out of saddle, its glutes and calves.

    Email with ???s
    kyle



    Added by Kyle at 9:15 PM on Saturday, September 16, 2006 EDT. Add to favorites (view favorites)
    (Email: renma50@rcn.com)
    From: Manhattan, New York (USA)
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