Drop it like it's Hot! (1005)
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Start with 9 (or as many as you choose) cycling moves. Write the name of each cycling move on a piece of 8.5 X 11 paper and hang them in your cycling space. Do a warm up first. For the main set, do each of the 9 cycling moves for 1:00...rests in between if you wish...for a 9:00 set. At the end of the 9:00, have the class vote on which cycling move they want to "DROP"...then you have an 8:00 set
The 9 cycling moves I use, in no particular order, are.........
- seated flat
- seated climb
- seated sprint
- standing flat (jog)
- standing climb
- standing sprint
- jumps
- hover climb
- spin ups (:20 fast, :20 faster and :20 fastest sprints in the saddle)
The intervals get shorter each time you "drop" one of the cycling moves..until you get to the favorite one. Even after I've hung the papers on the wall, I skip around so we aren't always doing the same things in the same order each time....
Music! Since you never know what order your cycling moves will be in, I choose dance music with a good beat...not too Techno or fast....Check out the following song...Drop it like it's Hot! by DJ Brad Smith & Spice..i use this song while I'm off of the bike to remove the unwanted cycling move from the wall. I use an i-pod so it's easy for me to skip around my music play list.
Have fun! Caroline
Submitted by Caroline B. from PA on 11/23/08
Email: info@spinfreak.com