Need a new Profile

[BarbJ]

Hi guys, I was reluctant to post here but until "it's back" this is "where it's at". Any hoo, I need some new profiles. I have plenty of music these days, I just need some different profiles. My last one had 4-10 minute loops (50 minute class), each loop we were at each of the 5 HP's for 2 minutes. Heart rates at 70-80%. I was a great ride but now I'd love something similar, but different :roll: . I know you guys have some great ideas out there. I'd love to hear them. Oh, I'd like to keep the HR's in the 70-85% range. Thanks 8)

[cvv]

Hi Barb,

Try some steady state intervals. The goal of these intervals is to increase lactate threshold by training at the edge of aerobic/anaerobic threshold. You can do them either on a hill or on a flat (but pick ONE movement for the length of the interval) and perform the entire interval without interuption. The intervals are long (10-12 minutes - working steadily) and then recovery is also long. (5-8 minutes) Repeat.

So, for example, the 12 minutes interval would be a seated flat with a cadence between 85-95 rpm and HR at 85% of max.

Recovery would be 5-8 minutes at 70%
or

12 minute interval climbing (75 rpm) at 85% of max

[kdjmom]

Barb,

i got this one from a friend who does these kind of intervals running, and it worked well in class. if you lift weights, it also translates well. When you lift, you usually do 3 sets, increasing the weight each time...so that's what this work out is based on.

Warm up, then find a steady state endurance cadence and heart rate on a flat. Ride here for about 5 minutes, then begin.

Accelerate for 30 seconds, then rest for 30 seconds, accelerate a bit faster for 30 seconds, rest for 30 seconds, go all out for 30 seconds, then back to endurance mode for recovery for 2 min., then add a small hill and finish recovery on the hill (3 min., totals 5 min. recovery).

You've now been climbing easy for 3 min. Add resistance and climb moderately, still aerobic/endurance mode, for 5 min. Then do the same thing you did on the flat, 30 seconds effort, 30 off, for 3 sets of reps. I tell people the 30 sec. off is just enough time to grab a couple breaths, it's not a full recovery or break at all. After your last 30 sec., recover on the hill for 2 min., then back to the flat for 3 min.

Now do the same thing again, but THIS time---add resistance before each work effort to make it a bit harder. Add a little 5 sec. before the push, Push, then take it off and have your 30 sec., add a little more 5 sec. before the push, PUSH, then off, etc. Do this on the flat and on the hill.

You can also, for a completly different workout, do 5 x 5s--Pedal at 100 rpms for 5 min., then at 60 rpms for 5 min., and keep going like that. This creeps up on you, the first few are easy then it gets harder and harder. I check cadence twice during each 5 min. segment. By the end of class they'll know what 60 feels like and what 100 feels like, so added benefit of muscle memory for cadence in subsequent classes.

amy

[Jonnyspin]

Barb,

You can also, for a completly different workout, do 5 x 5s--Pedal at 100 rpms for 5 min., then at 60 rpms for 5 min., and keep going like that. This creeps up on you, the first few are easy then it gets harder and harder. I check cadence twice during each 5 min. segment. By the end of class they'll know what 60 feels like and what 100 feels like, so added benefit of muscle memory for cadence in subsequent classes.

amy

Interested as to how you motivate your class thru this one.
I find that I have to say something (encouraging etc) every 30 secs to a minute thru my classes to keep my students focused - so it's easier if the ride position or music or cadence changes reasonably often. That's why loops are my favourite to teach.

[BarbJ]

Amy, I like the idea of the 5x5's but tell me, do you do a different Hp for each 5 minutes segment? I know I find it very difficult to do a cadence check anywhere but in the saddle. So are you in the saddle the entire ride? (not that I would mind:) Maybe in lieu of cadence checks and to allow more movement you could just add a few more gears each 5 minute segment. Just a thought. Thanks for your input.

[BarbJ]

cvv ,just made up a ride doing your long interval suggestion. Each interval will be a a different HP, I think the 10 minute run/jog should be the most challenging. Thanks for your input:)

[kdjmom]

I don't tend to talk much during class, it's at 6am and the people there, for the most part, are pretty focussed and concentrating on their workout. We've all been together for about 6 years now, so I probably did talk more in the beginning than i do now. I tell them when to change it up, or give them a "one minute till we speed up, one minute till we slow down" kind of thing, but not too much in terms of motivation, they all know what to do and how to do it.

If I was teaching this to a class I didn't know, I'd be giving them frequent cadence checks, talking about the benefits of both fast and slow, emphasize proper resistance on both movements, pedal stroke, form, breathing, etc. Focussing on maintaining a constant heart rate in each 5 min. segment is great. Many places to go with it.

Barb, we usually do this entire class in the saddle, HP 2 or 2 1/2 all the way. As I said, my class is pretty hard core. With a different class, I might have them come in HP3 for some of the 60s, but encourage them to stay seated as much as possible. If they can manage it, they'll be putting out a lot of effort by the end of class.