kdjmom
03-24-2004, 08:41 PM
This is obviously built off the other post about profile building, and it's a question to the group: how do you come up with your rides? music first and ride afterwards, or the other way around? do you ride your plan before teaching it, or do it during class? do you have training goals in mind, or just wing it as you ride?
I'll go first--the night before I teach--i teach 3x a week, a 6am and 9:30am on mondays, and a 6am on fridays--i make a cd with songs i'm grooving on that week. i might put in a bunch of hills, or some 'flat' songs with one big hill, or vary it a bit from that, but nothing more specific. i don't care how long or short the songs are, and even though i think of some songs as "hills' and some as "flats", i've used the reverse as well.
IF we are training for something in my 6am class I'll gear the class toward that goal, as we did in the Everest ride and also when we periodized our season. We had the Everest ride last month, and i know many in class are gearing up for a season of tris and century rides, so I'm doing more interval work with them right now. The 9:30 class is anyone goes, i can have from 4 to 15 people in class with little consistency, beyond the fact that there are no serious atheletes in the room, just people looking for a good workout.
As I drive to class, i think of what i'm going to do. the cd tracks are fresh in my mind and i have a 20 minute drive. i've been teaching for almost 9 years now, so what i'm "coming up with" is tried and true--it's just the variation that changes. I might do hill repeats, loops, focus on cadence, focus on speed, focus on hills and valleys with the last minute of each a full out effort--and then i get into class and teach it. I always use the music as background for what i am doing, i am WED to my heart rate monitor and much more interested in timing the effort than to what is playing and ending and what the chorus is doing. So, if i am doing hill repeats, i'll do 5 min. up a hill, a 1 min. push at the end with more gearing, 1 min. down the hill, 3 min. recovery, and then back up. If the "fast" music kicks in when we're in the middle of the hill, all the better--it gives people energy, and if the "slow" music plays during recovery, people tend to drop heart rates a little lower. Not riding exactly to the music frees me to teach any kind of class to any kind of cd.
That's what I do--and you?
amy
I'll go first--the night before I teach--i teach 3x a week, a 6am and 9:30am on mondays, and a 6am on fridays--i make a cd with songs i'm grooving on that week. i might put in a bunch of hills, or some 'flat' songs with one big hill, or vary it a bit from that, but nothing more specific. i don't care how long or short the songs are, and even though i think of some songs as "hills' and some as "flats", i've used the reverse as well.
IF we are training for something in my 6am class I'll gear the class toward that goal, as we did in the Everest ride and also when we periodized our season. We had the Everest ride last month, and i know many in class are gearing up for a season of tris and century rides, so I'm doing more interval work with them right now. The 9:30 class is anyone goes, i can have from 4 to 15 people in class with little consistency, beyond the fact that there are no serious atheletes in the room, just people looking for a good workout.
As I drive to class, i think of what i'm going to do. the cd tracks are fresh in my mind and i have a 20 minute drive. i've been teaching for almost 9 years now, so what i'm "coming up with" is tried and true--it's just the variation that changes. I might do hill repeats, loops, focus on cadence, focus on speed, focus on hills and valleys with the last minute of each a full out effort--and then i get into class and teach it. I always use the music as background for what i am doing, i am WED to my heart rate monitor and much more interested in timing the effort than to what is playing and ending and what the chorus is doing. So, if i am doing hill repeats, i'll do 5 min. up a hill, a 1 min. push at the end with more gearing, 1 min. down the hill, 3 min. recovery, and then back up. If the "fast" music kicks in when we're in the middle of the hill, all the better--it gives people energy, and if the "slow" music plays during recovery, people tend to drop heart rates a little lower. Not riding exactly to the music frees me to teach any kind of class to any kind of cd.
That's what I do--and you?
amy