A little bit of everything (1365)
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This is the routine I put together during my training session as I was learning how to lead cycling classes. I took all my favorites moves and compiled them into one routine.
2 min warm up – zone 1, Spinning (flat road) w/ Light resistance 6 min - Seated climb – increase resistance every 1 min (6X) (cadence >60RPM) Zone 2-3 1 min – Standing climb – Med/Heavy resistance, Zone 3 2 min – recovery, Light resistance, Zone 2 1 min – Jumps - Med resistance, Zone 3, increase speed (cadence 80RPM)– (4 count) 1 min – Recovery, decrease resistance, remain seated, Zone 2, slow down (cadence 60RPM) 1 min – Jumps - Med/Heavy resistance and more speed than last time, Zone 4 (2 count) 1 min – Recovery, Light resistance, Zone 2 5 min – Wave – starting w/ first row standing for 30 sec, then next row, etc (those not standing will remain spinning until their row is called. Once we get to back row, start in front w/ back in saddle – keep resistance if possible or adjust slightly if needed and work our way through to last row.) Zone 4, Moderate/Heavy resistance, 60-80 RPM 2 min – Recovery – Zone 2, light resistance, slow/moderate speed (60 RPM) 8min 40 sec total - Pyramid drill – out/in saddle, starting w/ 10 sec then 20 sec, 40sec, 60 sec (2X) Zone 4, Moderate resistance, consistent speed (60-80RPM) 2 min – Recovery, Zone 2, light resistance (60 RPM) 4 min - Seated sprints – 10 sec on/10 sec off, 20 sec on/off, 30 sec on/off, 60 sec on/off, Zone 4, going for speed (80-100 RPM), light resistance but stay in control 2-3 min Cool down/Stetches – Zone 1, light resistance, slow pace down.
Submitted by Vikki from Iowa on 5/26/11