Cycle Ladders (1225)
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A Cycle Ladder is just a set of 2 to 4 different techniques performed for a timed interval with one of the technique positons being the "gearbox" meaning whenever you are in that position you increase the gear. As instructor, you can use whatever interval time and gear increases you want to.
ROUTINE EXAMPLE:
Ladder will be 15 sec intervals of the following 4 positions:
seated ride, standing jog (hands on straight bar of handlebars, good posture) hover, standing sprint and then back to seated ride.
SEATED RIDE position is the gear box...everytime you are in the seat add gear (I usually add 2 "clicks" - which is a bout 1/8 turn on our bikes)
Repeat ladder - one ladder is a full minute
Change up the positions to keep the ladder going or extend the interval time.
Submitted by Scout from Canandaigua, NY on 1/1/10
Email: thelarkinn@yahoo.com