Mixed Muscular Endurance/ Power for Cyclists

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

• 2 Sets
• 2:00 stand 70rpm
• 2:00 sitting 100rpm
• 2:00 sitting sloooow down, ease it up rest
• TOTAL= 12 minutes RPE 10-12,
• 2 Sets
• 2:00 stand 80rpm
• 2:00 sitting 100rpm
• 2:00 sit rest
• TOTAL= 12 minutes

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

Warm-up

• Ventura Highway - America 3:23
• Lets Get It Started - Black Eyed Peas 3:39

Muscular endurance drill set

• Toxic - Britney Spears 3:19
• Hush - Kula Shaker 2:55
• Little Sister - Queens of The Stone Age 2:54
• Rollover Beethoven - The Beatles 2:44
• Who The Hell Are You - Madison Avenue 3:35
• Do You Wanna - Franz Ferdinand 3:35
• Sun is Shining - Bob Marley v. Funkstar deluxe 3:55
• Paint It Black - The Rolling Stones 3:46

Power climb set

• All These Things That I've Done - The Killers 5:02
• Legend of A Cowgirl - Imani Coppola 3:48
• Barbara Ann - The Beach Boys 2:14
• Hard Days Night - The Beatles 2:15

Free song (any resistance keep up with the music)

• Ray of Light - Madonna 5:26

Cool down

• Moondance - Van Morrison 4:37
• Everyday - Buddy Holly 2:09

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