Not a member? Register Now!

Routines

speed work (1432)

StarStarStarStarStar    Login to rate this routine

This is my first ride that I am posting on this site. I prefer to teach a methodical ride so I don't usually do the one song, one movement approach. I map a ride from start to finish. This ride is right around 55 minutes. Please leave feedback and let me know how it went if you choose to use it.

 5 minute warm up at a cadence between 80-100 rpm's (please make sure they feel the pedal under their foot from the time they get on the bike to the time they get off of the bike)

After the warm up and initial stretching, have the class put on enough resistance to feel the difference in their pedal stroke. I make them put enough resistance on the bike to be able to stand up and keep control of the pedal pace (I make them stand up to check it). Once they establish their resistance they will be doing fast flats or sprints in the seat progressivly followed by a 30 second standing recovery for the first half of the ride. The sprints should focus on level of effort rather than speed (meaning that if they can easily maintain a cadence of 110 they don't have enough resistance on the bike) The pattern is as follows

30 second sprint (90-110 cadence) - 30 second recovery (80-100)

45 second sprint - 30 second recovery

1 minute sprint - 30 second recovery

1 minute 15 second sprint - 30 second recovery

1 minute 30 second sprint - 30 second recovery

1 minute 45 second sprint - 30 second recovery

2 minute sprint - 30 second recovery

2 minute 15 second sprint - 30 second recovery

2 minute 30 second sprint - 30 second recovery

 

1 minute break for the half way point - encourage water!!!!

Second half of the ride is ascending a hill for 5 minutes increasing resistance every 30 seconds for the first 5 minutes (cadence should be between 60-80 rpm's). Then they will be sprinting or attacking out of the saddle in 3rd position on a hill with the same pattern used on the flat.  The resistance does not come off of the bike until the last 2 minute 30 second standing attack and 30 seated climb are complete. see below:

30 second standing attack - 30 second seated climb

45 second standing attack - 30 second seated climb

1 minute standing attack - 30 second seated climb

1 minute 15 second standing attack - 30 second seated climb

1 minute 30 second standing attack - 30 second seated climb

1 minute 45 second standing attack - 30 second seated climb

2 minute standing attack - 30 second seated climb

2 minute 15 second standing attack - 30 second seated climb

2 minute 30 second standing attack - 30 second seated climb

 

2 minute flat pace (80-100 rpm) to recover and then start cool down and stretching

 

Should be a tough ride. Have fun!!!!

Please leave feedback and let me know how it goes.

 

Submitted by Cathy Coots from Denver, Colorado on 8/8/12

Return to List