Mixed Muscular Endurance/ Power for Cyclists

This is a Cycling pattern from www.turnstep.com. (pattern 16504)

Those of you with aerobics 32-count training are going to dislike this, but I use a metronome to set the correct RPMs for this drill-- Since it would be difficult to choose music that isn't obnoxious annoying, techno for most of the class. I rely mostly on the metronome and not the beat of the music. These drills are real cycling drills for cyclists when they need to train indoors. I've done a bit of adaptation to kill the monotony. Remember BPMs are 1/2 RPMs. I use a Korg MA30 metronome. I have a few metronomes that I lend out to the class too. See my music selections at the bottom

Warm up 7:02 minutes

Play with cueing easy or medium resistance depending on level of participants or give a choice

Metronomes off

Then: climbing songs 4 in a row (stand/sit at your discretion). One difficult, one very difficult, last two let them choose difficult or very difficult resistance. ASK FOR 25% more effort every 2:00 minutes for 30 second intervals on last climb song then a free flat road spin song before cool down at medium resistance.

My music for this class


Muscular endurance drill set

Power climb set

Free song (any resistance keep up with the music)

Cool down

Added by Maria Baffo at 1:16 AM on Thursday, May 31, 2007 EDT. Add to favorites (view favorites)
(Email: mariabaffo@sbcglobal.net)
From: Oak Park California (USA)
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