Real Ryder Time with i-mix (1363)
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Please let me know if you have any questions. Mcarolineb@verizon.net
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Real ryder 5-16-11…remix
My resistance scale has been simplified. During the warm-up I tell students the following resistance scale:
5…add resistance until can barely move legs…we never use this
4…turn resistance 1 back from 5…tough to pedal but possible…sticky mud feeling in legs…this is a heavy climb
3…turn resistance back 1 from 4….this is a low climb…feeling the road but can move legs with effort as a nice pace
2…turn resistance back 1 from 3….easy spin…feeling the road/pedals but can move legs quickly
1…turn resistance back 1 from 2….no resistance and we never use this
basically I use :
2…flat road
3…low climb
4…heavy climb
if I give “breaks” we go to resistance #2
This class is taught on a “Real Ryder” bike. If you have not heard of them yet, please go to http://www.realryder.com/
If you like the music , you can adapt this class to a regular cycling bike easily
· Time….warm-up
· You be killin’ me..3 resistance….push pace + turns right and left for :15-:30 stopping in the middle between turns
· Party rock…jumps 4 ct…res. 3 or better
· Don’t stop till u get enough…..8 quick standing pedal strokes followed by 4 seated, sweeping turns…repeat
· Rocketeer…climb 4 res./push pace + add sweeping turns
· Hey baby…8 quick standing pedal strokes followed by 4 seated, sweeping turns followed by 4 quick standing pedal strokes and 4 slow standing pedal strokes
· Tonight… attacks…when song speeds-up, add resistance and stand and “attack” the hill…”lift knees and get to the top!”…when music slows or changes, take away resistance and sit and push pace in saddle
· More…sprints or California swing
· Just can’t…3 res. Push pace with sweeping turns
· We r who we r….attacks(see above)
· What the hell…sprints…light to med. resistance moving legs quickly
· Blow…rock and roll/hover climb out of saddle
· Digging your scene…low climb 3 res./push pace…right leg+left leg drill
· Paper plane….drill…with resistance on 3, for :15 at each stop, move from seated to standing to jumps to hover climb to seated and repeat
Pl
Submitted by Caroline from Bethlehem, PA on 5/18/11
Email: Mcarolineb@verizon.net