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musicforcycling 70's style with i-mix (1272)
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See above to find the playlist that I have put together for tomorrow for my 70's work-out. I am simply going to use 5 drills(one per song) and repeat the set of 5. You can decide the songs you like best and put them in the order you like best.
after warm up:
- jogs/lean over leg(also called rock and roll)......see below
- sprint set....:30 on/:30 off
- climb set seated......:45 on/ :15 off
- right leg/left leg drill or cadence drill.......see below
- standing climb set.....:45 on/ :15 off
Lean over leg…(this description was taken directly from the book called “power pacing for indoor cycling” by Kristopher Kory)…the book was purchased on amazon.com……..Lean over leg is performed by slightly moving your upper body toward the down stroke leg just as mountain bikers do when they are leaning into a turn or going up a hill. One difference is that a regular mountain or road bike would be doing the side- to- side motion, while on a stationary bike you’re the one that moves.
This drill can be performed seated or standing. When standing it is very important not to lean very far. If you feel any movement of the bike, you know you are leaning too far. Just move slightly side- to- side to the rhythm of the music.
Keep your hips over the seat with your knees over your feet. Do not let them move side to side. The movement should involve only a slight lateral flexion of the spine.
Your handgrip should remain relaxed and your weight should never be on the handlebars. The book does have photos of this move if interested.
Right leg/left leg..........use this drill to concentrate on the power of one leg. To the beat of the music, use only the right leg first. make sure you have enough resistance to keep the right leg engaged..."push/pull...round and round" for the right leg only for :30. Next work left leg :30 then puth together for :30-1:00. Then do again until song is over or you've had enough. Pay attention to pedal stroke!
Cadence drill.........counting the revolutions of one leg. Instruct students to have a flat road resistance or better. In the saddle you will count the revolutions of one leg 10 times and stand...once all students are standing(jogging)...sit and do again. To complete the drill do 10 Rev. X 2 then 20 rev. x 2 then 30 rev. x 2 and finally 40 rev. x 2....I usually use this as a grand finalie!
Have fun with this 70's mix! I know I will....these songs are some of my favorites. When the music makes you happy, the students can tell....I believe this!. I must admit that a few of the songs are early 80's...so not just 70's stuff but all great tunes. Let me know if you have questions. caroline
Submitted by Caroline from Bethlehem, PA on 3/14/10
Email: Mcarolineb@verizon.net