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

Warm-up

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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