Just another Cycling Class

This can be done to just about any music, whether it is continuous or broken. Just remember where you are in the timing. I have posted what I used to get through this. I find it helps to play music most of the people will know, as the drills can be grueling.

Drill #1: Hill Attack

Start with tension of 5 on a scale of 1-10 in the saddle.

• Add 3 full turns, come out of the saddle and attack for 30 seconds.
• Take down 1 turn, sit in the saddle and grind it out for 30 seconds.
• Take down another turn and sprint as fast as possible for 30 seconds.
• Recover as needed. We tried to keep our recovery at 30 seconds.

Complete this drill for 45 seconds, 60 seconds, then 1:30 seconds.

Drill #2: Paceline Attack

Start with Tension of 5 on a scale of 1-10 in the saddle.

• Add 2 full turns come out of the saddle and attack for 30 seconds.
• Add 1 full turn sit and grind it for 30 seconds.
• Take down 1 turn and recover 30 seconds.

Complete drill for 45 seconds, 60 seconds, then 1:30 seconds.

As you can see with both of these drills, you increase the tension each time you repeat the drill. I informed everyone to go at the most difficult tension they could if they could not add anymore.

Between each drill we lowered tension and picked up cadence to knock out lactic acid and recover to 75% HR.

Drill #3: Hill Repeats

Start with tension of 10 on scale of 1-10 in the saddle. Take the turns off during recovery so you always go back to T10 in the saddle. 30 seconds. recovery

• Add 1 full turn come out of saddle and attack for 30 seconds.
• Add 2 full turns come out of saddle and attack for 45 seconds.
• Add 3 full turns come out of saddle and attack for 60 seconds.
• Add 4 full turns come out of saddle and grind up the last hill for 1:30.

The music I used:

• For Those About to Rock - AC/DC - Warm up - 5:46
• Tom Sawyer - Rush - 4:35
• Stroke Me - Billy Squire - 3:41
• Song - Pearl Jam - 5:07
• Workingman - Rush - 7:15
• Limelight - Rush - 4:22
• Hair of the Dog - Nazareth - 4:14
• Funky Cold Madena - Tone Loc - 4:10
• Wild Thing - Tone Loc - 4:27

Anyway, hope this all makes sense!!

Carole

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