Pick Up The Pace Endurance Ride

This is a Cycling pattern from www.turnstep.com. (pattern 16665)

The primary focus of this ride is to build upon the rider's endurance. Begin with 6 basic movements at intervals of 30 seconds, then 45 seconds and finally 60 seconds. The first circuit lasts a total of 13.5 minutes.

The middle circuit is 5 minutes of jumps between first and standing second. Start off with one minute of 10 seconds, then 4 or 5 count for one minute, one minute of 2 count jumps, then 4 or 5 count for one, finishing off the circuit with 10 second jumps.

Repeat the first circuit, you can either start with 60 seconds and work your way back or follow the first profile.

Resistance should be at moderate or slightly higher.

Here is an example of the profile:

5 minutes of warm-up/seated flat, start off light and gradually add to the point where you would like the class to be for the profile. I usually end at a little higher then moderate.

The middle circuit is 5 minutes of jumps between first and standing second. Start off with one minute of 10 seconds, then 4 or 5 count for one minute, one minute of 2 count jumps, then 4 or 5 count for one, finishing off the circuit with 10 second jumps. Advise the class to add a little more resistance, enough to safely carry themselves in second, since they will be doing jumps for an extensive period and increasing the number. Once this circuit is complete, allow for 1 minute seated recovery, reducing some of the resistance, after 30 seconds, add back to where you started with the first circuit...suggest to the members that they challenge themselves and add a little more if they can handle it.

Repeat the first circuit/pattern, in the same order or reverse.

Once completed, begin cool-down stretch portion. This is perfect for a 45 minute class. The pace is quick and with the right music, a very fast and fun class.



Added by Kevin Lyons at 10:28 PM on Friday, November 9, 2007 EST. Add to favorites (view favorites)
(Email: klyons1965@yahoo.com)
From: East Hartford, Connecticut (USA)
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