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Around the cycle world in 60 minutes (1087)
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I try to put a little bit of everything in my routines (something for everyone) and I try to end strong with a sprint, surge or heavy climb. I tend to clump the climbs together in three or four songs and the last song in the climb sequence usually starts heavy and gets lighter. For translation purposes HP is hand position. I use 1, 2 and 3 (over hand grip). OSS is out of the saddle. Tension scale I use is 1 to 10 with 10 meaning the pedals stick.
1. Warm up, seated flat with accelerations
2. OSS @ 5 tension Jog with high/low @ chorus
3 Fast/faster/fastest
Spin ups
40 sec/10/10
30 sec/20/10
20 sec/20/20
15 sec/15/15
10 sec/10/10
4. Isolations… OSS HP1…1:30…with two 15 sec isolations….HP2….1:30…with two 15 sec isolations
5. Two minute fast flat @ 4 … add 1 notch of tension after 1 minute…. add 1 more after another 1 minute. (I have the students count revolutions they can do in 10 sec at the beginning and make them check after each increase to make sure they don't slow down.)
6. Progressive climb
Start @ 5, Seated 20/20 OSS/2
ADD 1… 30 seated/ 30 OSS/2
Add 1 … 40 seated/40 OSS/2
Add 1… HEAVY seated 1 minute
7. OSS Heavy 1 minute… take off 1…1 minute…Take off 1…1 minute with two 15 SEC isolations…. take off 1 and sit @ 5 flat ride to end
8. HOVER mix
Seated 5 @ 1 minute… OSS/2 @ 1 minute…OSS/3 30 sec – HOVER 1 minute
Increase tension and repeat
9. Continue the hover loop
20/20/20 —HOVER 1 minute
30/30/20 —HOVER 1 minute
10 Seated fast flat for 30 sec … OSS/2 JOG 30 sec.
Repeated 4 X
11. Sit/stand/run
20 sec seated fast flat/ 20 sec OSS/2 15 sec OSS/3 RUN
Repeat 3X
Cool down
Submitted by Jo from Bensalem on 1/28/09