Miles and Hills (1356)
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I warm up
Find base ( I work with watts ) First 5 minutes is at a 6/10 finding your lowest wattage keeping cadence between 80-90 RPM Find a number your body allows you to settle into My low is usually 145 and my highs are 230 plus.
BREATHE in through your nose fill up to your toes exhale!!! x3
1 mile @ 60-70 rpm keeping watts consistant (Focus on form!!! relax shoulders, flatten feet pull into gut)
1 mile @ 80-90 RPM keeping watts consistant (high knees breathe and loosen up)
Seated Hill 6 minutes with 15 sec surges every minute @60-80 RPM SLOW DOWN keep breathing!!!
15 sec seated 75-85 RPM 45 second running out of saddle X 5
20 sec on 20 sec off 8 x
Jumps 4 min 8/10 4 second up 4 second down
Many cyclists do not know why we do jumps if this is something they don't do outside. I explain it is not about what you do outside, it is how you condition inside. Jumps are 100% all body and heart! DO THEM! (unless you can't :) )
4 min progressive hill start at flat road add resistance ev. 30 seconds
2 minute standing 60-65 RPM 1 minute seated 70 RPM 1 minute downhill
WATCH WATTS 3 minutes surge ev 15 add resistance ev 30 pushing watts over edge
Sprint 30 seconds
1 mile run home 90-110 3 minutes
My focus is with wattts all the time. You have a base say it is 145 and I encourage the class to never dive below this number. It usually is a place they can recover with slight resistance. We use the Keiser Bikes therefore it shows watts and cadence and caloric burn and mileage.
I encourage heart rate monitors. Counting for 10 seconds the heartbeat is going down, a heart rate monitor shows immediate results thus keeping them in their heart zones rather than focusing on how heavy they are breathing.
Cheers.
Shauna B Albuquerque NM Defined Fitness
Submitted by Sparrow from Albuquerque on 2/23/11
Email: sparrowbear@yahoo.com