Endurance Ride

Sample Cycle Class - Endurance ride

Endurance spin- keeps the heart rate between 60 and 80% (max at 85%) I always allow for 5% below or above. Remind frequently about the HR limits on this type of ride.

Warm up

Resistance 3, 45 seconds low cadence 45 seconds higher cadence x 4

Set 1 - 15 minutes- 4 minute climb sets

• First climb - remind participants about the heart rate limits - getting the HR up into the 80% range for long periods of time and then not letting it go down below 60% will tax them. I have to continually remind clients that 65-75% is OK for this type of ride.
• Cadence on a 90 resistance on a 4 - 1.5 minute
• Cadence 90 resistance 5 1.5 minute
• Cadence 90 resistance 6 1 minute
• 1 Minute back to 60 % - time the recovery - If HR is not down to 60 % then do not start the next climb on time - wait until it is reached then start in.
• Second climb - 30 seconds seated, 30 seconds standing cadence 80 or 90- add a little resistance when going to standing.
• Repeat the 1-minute back to 60%
• Third climb -cadence on 80 or 90 - start on a resistance of 5 for 1.5 minute
• 30 Seconds. Acceleration
• 1.5 minute on a 6
• 30 Seconds acceleration
• Repeat the 1-minute recovery

Set 2 - chase downs (like a breakaway but not as intense)

• 1 Minute on a cadence of 90 resistance of 4 chase a rider down for 1 minute by picking up the resistance and the cadence
• Rest and recover 1 minute
• 1 Minute on a cadence of 90 and resistance of 5- 1.5 minute chase the rider down.
• Rest and recover 1 minute
• 1-Minute cadence of 80, pick up resistance and cadence for 2 minutes
• Rest and recover back to 60% - at least 1 minute
• 1-Minute cadence of 80, 1.5 minute chase down.
• Rest and recover for 1
• 1-Minute cadence 90, 1-minute chase down
• Rest and recover for 1 minute

Set 3- 3, 5- minute time trials

• First - flat road - steady cadence find the push point on the peddle stoke. Ride strong- keep cadence even
• Second - rolling hills 2 minutes up with steady increases in resistance- 30 seconds, down 1 minute up 30 seconds down, 30 seconds up, 30 seconds down
• Third- time trail flat road with mild inclines
• 1 Minute on a resistance of a 4, increase to a 5 for 30 seconds, increase to a 6 for 30 seconds, decrease to a 4 for 1 minute, increase to a 5 for 30 seconds, increase to a 6 for 30 seconds, decrease to a 5 for 30 seconds, decrease to a 4 for 30 seconds.

Set 4- hill

• 2 -5 minute hills (one at a slow cadence - 70 or 80 rpms) HR from 65-75%
• Second hill - start slow increase cadence as you move throughout the hill- finish with the heart rate at the upper end of the endurance zone- 80%.

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