Around the lake (1282)
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For this I uses a rate a perceived exertion of 1-10 with 10 being the hardest one can do. This is for a 45 minute class. Took the idea of going around the lake from someone on this site, but now forgot the name. Expanded it just a bit Tell each person they are going for a ride around the lake. We are shooting for 4 laps. This works great if you have cadence monitors on the bike that tell distance. After a short warm up I tell them to stop their pilot cadence/distance monitor and restart. For the next 9 minutes we do 3 minutes into a strong headwind. I say level 6 -7. Maybe throw in an increase once in a while depending how hard they are working 1 minute standing climb by turning resistance up one turn as we head to the top of the dam 2 Minutes wind at our back but heading at a slight incline. Say level 4 2 minutes into a cross wind. I usually say give one full turn up from the wind at our back 1 minute seated sprint into the wind with a slight uphill. Cadence is not over 100. Level 5-6 Rest one minute and repeat three more times. Once I am done with the first 9 minutes, I tell the class to look at their distance and try to match or beat it next time we go around the lake WITHOUT MAKING THE WORK EASIER. Prior to starting I make them reset their Pilot so they can try to beat the last distance.
Submitted by gboettger from gboettger on 5/11/10
Email: gboettger@westside66.org