One Time! (1136)
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Hi Guys,
Taught this class tonight and the guys loved it!
Good warm up first on low resistance (+/-65%) at least 5 - 7 minutes
Tell the guys we will be going on a little climb early in the class.
Here's the "curve ball" . . .
Tell your class we are only going to increase our resistance ONE TIME!
Take them to approx. 80% resistance and tell them not to touch the dial again. 80% for the entire session!
After they have given you some nasty looks, the fun starts.
I start with an easy pace seated climb, approx 2 minutes. Then short recovery. Next could be a standing climb with a little pace. How about a seated climb with some "attitude" (pick up the pace). Each routine should be at least 2 minutes long. Allow the class to recover inbetween for at least 30 - 45 seconds.
With this high resistance, heart rates are high so judge your recovery period according to your class fitness levels, If they are fit regulars, keep recovery to a minimum (you don't want the heart rates coming down too much and then shooting up again on the next routine)
Ideas on high resistance:
Alternate between 15 secs easy pace, 15 secs power pace. (Seated and also standing)
Isolate hamstrings a little and get your class to drop upper body and elbows low whilst pushing 80% - the hamstrings will talk.
I added this for a change: whilst pedaling at 80% focus on pushing right leg only, left will follow, then swop and push harder with left and let the right leg follow. This will force us to use our weaker leg and not let the power leg do all the work.
Make sure you have a long cool down - drop resistance to 65 - 70% and have a nice long flat ride home. At least 7 minutes to get rid of the burn.
Enjoy spinfreaks. Ladies . . don't be afraid of resistance - it will only make you stronger!
in His Grip
Michele
Submitted by Michele from South Africa on 5/4/09
Email: michele@scottnet.co.za