musicforcycling.....progressive sprints and hills with link to i-mix (1078)
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songs in bold
Click here to get i-mix music
spinning legs...30-40-50% ..lighter tension moving legs quickly...not a sprint..more like a flat road but pushing the pace
After stretch and warm up
We break the dawn.....progressive sprint drill
- :10 sprint/:50 REST
- :20 SPRINT/:40 rest
- :30 sprint/:30 rest
- :40 sprint/:20 rest
- :50 sprint/:10 rest
- 1:00 sprint
No stress........alternating seated :30, jog :30, Hover :30...add tension after each loop
where the music takes you.......alternating jog :30, hover :30, then double time the legs(pick up the pace) :30
thinking of you......for the beginning of the song I do "spinning legs"...then jumps for 1:00..rest :30 another 1:00 of jumps...rest :30 then "spinning legs" again
club la la................2 rolling hills
time to turn around.......sprints
- :10 sprint/:10 rest
- :10 sprint/:10 rest
- :15 sprint/:10 rest
- :10 sprint/ :10 rest
- :10 sprint/ :10 rest
- :15 sprint/ :10 rest
- :15 sprint/:10 rest
- :20 sprint/:10 rest
- :15 sprint/ :10 rest
- :15 sprint/ :10 rest
- :30 sprint/ :10 rest
- :30 sprint/:10 rest
- :45 sprint/ :10 rest
- :30 sprint/:10 rest
- :30 sprint/ :10 rest
you can keep going on forever...I'm sure you see the pattern above...........
Here I am.... jumps of your choice
spotlight...........backwards, progressive climbs
- 1:00 seated climb/ rest
- :50 seated climb/ :10 rest
- :40 seated climb/ :20 rest
- :30 seated climb/ :30 rest
- :20 seated climb/ :40 rest
- :10 seated climb/ :50 rest
I'm a star............alternating :30 jogs and :30 squats(isolated climbs...taking the bounce out)
i
Submitted by Caroline from Bethlehem, PA on 1/21/09
Email: Mcarolineb@verizon.net