I created a ride yesterday based on some of the core movements within the Spinning Program and I thought I would share it with you. It's a very simple profile but I think it turned out good. The goal was to create a High Intensity ride that would certainly challenge you but at the same time allow those that weren't quite ready for Higher Intensity to still hang on. Here's how it went.
It was a loop ride. We did two loops. The first was a bit longer than the second but the goal was to take note and observe the first loop so that when it was time for the second loop, we could really challenge ourselves. It was an interval ride but they intervals were rather long in nature. Here goes. BTW, I think this is the first profile I've ever posted on here, not sure why, just never have.
5:00 (continued warm-up) "Bridging the Gap" These were basically a continuation of the warm up but I also used this time to work on fast cadence drills. I called it Bridging the Gap because outdoors, you really do have to do these to get back on the wheel in front of you if you fall back. The fact that I explained that to them and had them visual this went over really well. It gave the class something to "picture". These are also called spin-ups and fast cadence drills. They were :30 seconds in length and were instructed to pedal up to 110rpms or even higher without sacrificing form. High cadence, low Resistance. I coached proper pedal stroke, leg speed, good upper body form (no bouncing) etc. HR was still going up. Target 75% of LT.
5:00 Transitions-Some call them jumps but these were longer in nature. Started out with :30 seconds then went to :15 seconds in and out of the saddle. The focus was on smooth transitions from seated to standing and controlled intensity. Target HR-80% LT.
5:00 Seated Flat. I called it "Hammering on the Flat" I knew that after a little higher intensity that some would recover and that was OK. I encouraged them to maintain the intensity on the flat, IE Hammering. I think this is one of the hardest things to do in a class because it takes a lot of mental toughness to maintain a higher intensity for more than a minute or two, for some that is. The HR goal was still 80-85% LT.
5:00 Seated Climb-We transitioned onto a hill and really started working on resistance and slower cadence. I asked them to really challenge their legs and to raise that intensity a little. I also let them know that the hill was going to get a little steeper and to get ready mentally. We worked on good climbing position and breathing techniques getting ready for the steep part.
5:00 Standing Climb-I gave them an option to remain seated if they needed to and some did, but I really wanted to see them increase the intensity and push over the top of this mountain. I asked them to raise the intensity higher than they've had it all ride. This was the toughest part of the hill. They responded well and we made it over the top. We took 3 minutes to recover and flush our legs to prepare for the next loop.
As I said earlier, the next loop is exactly the same except the segments were shorter in duration. I did ask them to look back over the first loop and think of anything they would do differently. Did they go out too hard, not hard enough? How was their form? Do you think you could have challenged yourself a little more? Then I encouraged them to make necessary changes.
Overall, I think the class was good. It definitely challenged me. I haven't trained intensity much at all this year but I really liked it. Let me know what you think.