Easy to Follow Strength Profile

[like2bike]

This is not my profile but someone (Joy? I think it was you) posted this on the other site awhile back and I was impressed by the simplicity of the profile. I love this profile and wanted to share it here (lucky for me I saved it!)

Thanks to whomever originally put this together (Joy, again, I think this is yours so THANK YOU).

2 minutes SC
2 minutes ROH
2 minutes recovery

2 minutes SC
2 minutes ROH
2 minutes STC
3 minutes recovery

2 minutes SC
2 minutes ROH
2 minutes STC
2 minutes SC (maintain resistance from STC)
4 minutes flat

2 minutes SC
2 minutes ROH
2 minutes STC
2 minutes SC (maintaining resistance)
2 minutes STC
5 minutes recover

[joyofspin]

I have put together so many profiles I might have given this one to you all. I might just need to revisit it myself once I start teaching again. I am not doing classes for a week. Enjoy it.

[amybatt]

I did this ride last night and I thought it was great. It's a nice, consistent effort (at least that's how I taught it) and it breaks them into an all-hill ride well.

[like2bike]

Oh Cool! Amy, would you be so kind as to post your play list?

[Mark M]

It reminds me of the Braving the Brawny Bluffs profiles. I using one of those today at noon. They are simple, but intense.

[amybatt]

Oh Cool! Amy, would you be so kind as to post your play list?

I will when I get home. This was my last ride before vacation (YAY!), so I kind of got a bit silly (for me) but they really enjoyed it.

[melanieann]

What is ROH?

[like2bike]

Running on Hill (same as RWR or running up the base of the hill).

[melanieann]

Oh boy...Duh. I need to go eat lunch now....Thanks for the help!

[melanieann]

Hey, do you have a playlist to go with this one or do I actually have to do my job and come up with one? LMAO :wink:

[like2bike]

Melly I don't have the playlist. The OP from the other site had only posted the profile. Sorry babe! Wish I could be of more help! :)

[melanieann]

*sigh* I guess I HAVE to actually put some effort into this... :lol: Kidding! I love the profile and can't wait to use it for my class. It's defiantely going to be cake to put it to some funkalicious music. Thanks for sharing! I'm REALLY going to go eat lunch now...starving...stomach eating itself...need foooood...

[veespin]

I use this profile quite a bit....especially when I'm subbing. It's easy to follow, easy to predict what's coming and as easy or hard to ride as you want to make it. I do the run as the first move, though with a slight resisitance build over the last 30 sec to "meet the hill"

Here's a couple of playlists I use

Dry Ice......The Ale Men (from the latest Spinning CD).....w/u

White Rabbit......Jefferson Airplane remix

Body language (Tocadisco remix).....M.A.N.D.Y. Vs Booka Shade

Martyr (Booka Shade remix)......Depeche Mode

Another Brick (remix)......Pink Floyd

El Ritmo......Thomas Penton and Joseph Anthony

Buffalo Moon.......Brule......c/d etc.
Jealous Guy......Bryan Ferry
Take 5......Chet Atkins


For a longer ride :

Redemption (Max Graham Dead Sea Mix).......Conjure One

I like the way you move.......Body Rockers

White Flag (Scumfrog remix)......Dido

Pavement Cracks (remix)......Annie Lennox

Starting Over (Elite Force mix)........The Crystal Method

Break on Through (remix)......The Doors

Appreciate Me.........Amuka Dj Skribble & David Waxman

Brule......Buffalo Moon (c/d........pure coincidence that it'sa the same song)
They Are Night Zombies etc......Suftan Stevens

All MM'd with a few bpm changes to fit.

Vivienne

[melanieann]

*singing* Thank Yooooouuuu, Vee! I can go back to being a lazy bum now. I haven't heard some of those selections and I'm very interested to look them up.

[amybatt]

As promised, here's mine from last night:

Blue Sky Mine - Midnight Oil 4.11
Real Gone - Sheryl Crow 3.22
Der Kommissar - Falco 5.14
Ocean - Monica Ramos 6.54
Fascination - Human League 3.43
When Love Comes to Town - U2 7.29
Heroes - David Bowie 3.38
Da Funk - Daft Punk 5.27
Saturday Night Remix 5.03
Movin On - Elliott Yamin 3.45

Again, it was more fun for me to put it together, it's not my usual repertoire, but it worked.

[melanieann]

I used this today with Veespin's playlist and loved it! The class loved it also...which I suppose is kind of important also...LOL Buckets of sweat and some cursing by the back row people = Good ride. Thanks again you guys!

[like2bike]

I used this today with Veespin's playlist and loved it! The class loved it also...which I suppose is kind of important also...LOL Buckets of sweat and some cursing by the back row people = Good ride. Thanks again you guys!

You are so adorably hilarious!

[veespin]

I used this today with Veespin's playlist and loved it! The class loved it also...which I suppose is kind of important also...LOL Buckets of sweat and some cursing by the back row people = Good ride. Thanks again you guys!

Glad it workeed for you......should point out, though, that pretty much everything on the list I either got from folk here or stumbled across it on my way to finding the recommendations.

Vivienne

[wh8sox]

I just got the free Spinning Energy Zone home study with my spin membership. In the profile I am reading the flat road as recovery time.

There was a thread on the other site about a strength ride not including flats (that was my take on it) for recovery. My suggestion is take out the flats and call it a strength ride.

or

Leave the flats in and make sure that the work intervals are 85%+ MHR(add a JOH, SOH) and use the flats as recovery. And call it an interval ride. Need to kick up the intensity (IMHO) to justify the length of recovery/flats.

[like2bike]

I just got the free Spinning Energy Zone home study with my spin membership. In the profile I am reading the flat road as recovery time.

There was a thread on the other site about a strength ride not including flats (that was my take on it) for recovery. My suggestion is take out the flats and call it a strength ride.

or

Leave the flats in and make sure that the work intervals are 85%+ MHR(add a JOH, SOH) and use the flats as recovery. And call it an interval ride. Need to kick up the intensity (IMHO) to justify the length of recovery/flats.

Wh8sox,
You are correct in that this profile is not a TRUE Strength Profile. I learned from my other post over on pedal-on ("Confused About SEZ") that a true SEZ will keep the ride (after w/up and not including c/down) in the 75-85% MHR range, and the cadence will be 60, 70, or 80 RPMs for the entire ride. There are no flat roads/quick cadence in an SEZ. Recovery is recovery on the hill, or "plateau" as AC explained it to me.

So, when I posted this, I shouldn't have referred to it as an SEZ. Thanks for posting this and straightening my butt out! :D

[wh8sox]

Wouldn't want the class to be too easy... :evil:

[amybatt]

Bumping this up because I dug this out again last night and it really is a great ride. Nice especially if you want to focus on hill climb form and cadence.

I also had a request that I give more opportunities to go anaerobic, so I made the last 20 seconds of each loop a burst/acceleration to boost HR. They'd leave the resistance where it was on the climb, but just add some speed.

[joyofspin]

Ok searched over at the other site he're was my playlist for this one:

Watching The Sunrise - Axwell feat Steve Edwards (Clubbers Guide to 2006)
Love On My Mind Club Mix - Freemasons
Carribean Queen - Billy Ocean
Ball Of Confusion - Temptations
Galvanize - The Chemical Brothers
Lido Shuffle - Boz Scaggs
Somebody Told Me (Josh Harris Club Mix) - The Killers
Live It Up - Sheryl Crow
No More Lonely Nights - Paul McCartney
Whole CD is 47:41 - You might want to add another song for cool down/stretching

I was told that the class was 40 minutes so I planned the ride accordingly but then another instructor said up to 50 minutes. I used the Live it up song as a flat road and brought them down slowly so we ended up finishing stretching with no music. If you need more info on the music let me know! - Joy

[joyofspin]

And yes "technically" not a Strength ride since there is flats - more like strength loops. FYI - usually I keep my flats strong though in class unless there is a real reason to recover and then let them drop back.

[amybatt]

I agree with Joy, I didn't allow for too much recovery although that period was on the flat, so not a strength ride in the strict sense of the word. I also added a flat with surges at the end after the Saturday night remix to get me to closer to an hour class with w/u and c/d.