Hills Are Alive

Here is a profile I did in my classes last week:

• Warm Up - 8 minutes - heart rate 65-70%
• Seated flat - this is where you start to build your hill adding resistance every 30 seconds for 3 minutes then come out of the saddle to start the climb. heart rate 75%, rating perceived exertion 5
• Standing climb - first hill - not too steep, smooth pedal strokes, enjoying the climb. heart rate 75% - rating perceived exertion 5 - 5 minutes
• Seated climb - second hill - a little steeper, sinking deeper into the climb, engaging the quads and hamstrings - heart rate 80%, rating perceived exertion 7 - 3 minutes
• Seated flat/Recovery - 3 minutes - back to flat road, lighten up resistance, catch breath, bring heart rate to 65-70%, rating perceived exertion 4
• Jog on handlebars - smooth transition in and out of the saddle, heart rate 75%, rating perceived exertion 7 - 3 minutes
• Seated flat - heart rate 70% - rating perceived exertion 5 - enjoy the flat and prepare for next set of hills, flushing legs, getting heart rate back down for 3 minutes.
• Build hill/Standing climb - 9 minutes - take first 2 minutes to build hill adding resistance every 30 seconds then come out of the saddle to standing climb for final 7 minutes. Pushing the hill, hips back, sinking deeper into it. heart rate 85%, rating perceived exertion 7.
• Seated flat/Recovery - 3 minutes - heart rate 70%, rating perceived exertion 5 - lighten resistance, hydrate, flush legs.
• Sprints on a hill - 3 minutes, heart rate 85% - 20 seconds on/off - add on heavy resistance when sprinting, lighten up when recovering.
• Seated flat/Recovery - final 2 minutes of song
• Riders Choice - 12 minutes - I usually let them decide how they want to ride this final hill, they can either do it seated, standing, running, etc. It's what they are feeling and how they are feeling.
• Cool down & stretch - 5 minutes

Music:

• From Rusholme With Love - Mint Royale
• Original Sin - INXS
• Back to Earth - Rusted Root
• Better Be Good To Me - Tina Turner
• Bring It Back - Del Piero
• Freefalling - Katpeople
• Chicane - Chicane
• Playgirl (Radio Edit) - Ragsy vs. Vadim Soloviev
• Dr. Drum - Vibration Inc.
• Promiscious Girl (Ralph Rosario Dirty Mix) - Nelly Furtado
• Sognami - Biagio Antonacci
• Sarah's Smile - Hall & Oates
• First Time Ever I Saw Your Face - David Cook

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