Threshold

I love this site! I have gotten so much material from all of you experts...Here is one that I did last night and it worked really well. My class has just about every level. Some are super-advanced bike racers just looking for some indoor work, and some are in there for the first time. Hope you like it!!

This class consists 4 drills sessions. You finish the last one and start right back over again. They are different enough so that no one gets bored. I repeated three times for a one hour class.

• 1) Fast flat - seated, add resistance every 30 seconds, but don't slow your pace. 90-100 RPMs
• 2) Switchbacks - seated sprint 30 seconds, add resistance, standing sprint 30 seconds. I tell them to attack on the standing portion. Return to the saddle for seated sprint and repeat, adding resistance with each standing attack.
• 3) Sprint pyramid - 30 second sprint, small recovery (15-30 seconds); 45 second sprint, recover; 60 second sprint, recover; 90 second sprint, recover; then decrease back down again.
• 4) Threshold - add resistance and power throughout the song on 30 second increments with a small recovery. Try to maximize effort by the end of the drill so that you have reached the highest level and feel like you can't give anymore. Should be spent by the end of the song. Ex: I divide my song length by 30 second rest and power intervals, and tell people how many chances they have to reach "threshold." A 5:00 minute song would give them 5 chances. Save some energy on the first 2, then start going for it!

Repeat drills, telling beginners to recover on the fast flat portion. Advanced riders should be flying in the saddle. You can play with seated and standing through each repeat of the drills to increasing interest.

Thanks!

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