Looking for Aerobic Endurance

[free2bme]

Anybody have any suggestions for an aerobic endurance ride? I've used 1-2 from the "other" site, but need something fresh for my group tomorrow morning. Just found out I have a class tomorrow - not procrastinating.

Thanks!

[Pink]

Free, here's one I've been doing this week. It's a layout I change up for all different energy zones:

For endurance, I tell them that their heart rates/RPE controls the ride. If, at any point, they are struggling for air, they should sit down and recover. I ask them to test their breaths throughout the ride. Can they nose breathe? Can they talk?

1-10 Warm up to 65%

10-12 seated climb - not crushing. Enough resistance to slow their legs (70-80 rpm)

12-14 seated flat (cruising pace) 70-75%, comfortable combo of resistance/cadence. Explain this is a working recovery. They are just to back off of the work interval, not shut down completely.

14-18 standing flat 80% ceiling, 75% preferred. Again, cue if they are starting to struggle for breath, it's more important that they listen to their bodies than try to keep up.

18-20 seated flat (cruising pace) 70-75%

20-26 - seated climb, comfortable resistance & cadence. Call out very short (10-15 second) surges (using resistance or cadence) every minute or so. These surges should bring them up a few beats 80-82% (i.e. less than breath-breaking 85%). After the surge they go back to 75% base climb. If they can't get there, they should pass on the next short surge.

26-30 - recovery to 65%

Repeat:

30-32 Jumps (slow paced) -- i.e. long counts 75-80%. Coach smooth transitions, constant candence

32-34 - seated flat cruise

34-38 - standing climb - just enough resistance to support body weight.

38-40 - seated flat cruise

40-46 - Standing climb - comfortable. Short surges if they can take them and stay aerobic.

[free2bme]

Thanks :) I'll give this one a whirl and see what happens. They should like it because it touches all techniques which I haven't done in awhile.

[billpierce]

It was pretty simple actually - 4 x 10 minute aerobic intervals.
5 minute WU
Begin the first interval on a seated flat - 90 RPM, HR = 70% of MHR, Schwinn Zone 2 - 4 minutes in duration.
Add a gear, don't slow the cadence, and hold at 75% of MHR / Schwinn Zone 2+ - 3 minutes.
The wind is picking up, but don't slow cadence at all as a bit more resistance is added, holding at 80% of MHR / Schwinn Zone 3 for 2 minutes.
Riding up a small hill in a big gear into the wind as more resistance is added and cadence stays at 90 RPM for 1 minute, while intensity is up to 85% of MHR / Schwinn Zone 3+, near breathless, but staying right under the threshold.
2 minutes of recovery.
Second interval is completely out of the saddle on a hill with moderate resistance and a comfortable cadence, between 65 and 80 RPM. Do a cadence check and remember the number. Hold for 4 minutes. Exertion guidelines for this interval are the same as above.
The hill continues to get steeper, but the cadence is the same, confirmed with another cadence check, holding for 3 minutes.
It's now a challenging hill, but don't slow the pace, holding for 2 minutes.
One more minute to the top of this hill, which gets even steeper, while the cadence is the same.
2 minutes of recovery.
Third interval stays on the same hill, but stays seated, resisting the urge to stand or slow down when the resistance gets high. Exertion levels progress from 70% of MHR to 85% of MHR as outlined above.
2 minutes of recovery.
Final interval is out of the saddle starting with just above road resistance and a fast 85 to 90 RPM pace. The cadence stays the same as resistance is added, just like the previous intervals. On this one, I gave the option of the final 1 minute at AT or going anaerobic. If they choose anaerobic, they can make each segment of the interval higher than they were on the first 3 intervals or just go all out the final minute. Some people kept it at AT and others went all out.
Cool down and stretch.
46 minutes between WU and CD. I'll do it tomorrow at another club in 34 minutes by taking out one of the hill intervals.
The music was varied from World (North African and Gipsy Kings) to mash ups (Girl Talk and UNKLE versus Depeche Mode) to current pop (Chris Brown) with a couple of classic rock remixes thrown in because my Sunday morning classes like classic rock and I like driving beats. Folks on the April CD tree will be receiving this shortly.

[veespin]

A big sigh of relief.....Bill's here.

Vivienne

[Nican]

These profiles sound great and challenging!! I'm going to try one tonight in my class! I love an endurance ride!

[jsejt]

Thanks Bill & Pink I was looking for something different tonight. :lol:

[jmd]

Anybody have any suggestions for an aerobic endurance ride? I've used 1-2 from the "other" site, but need something fresh for my group tomorrow morning. Just found out I have a class tomorrow - not procrastinating.

Thanks!

free2bme, your avatar and signature quote are lovely....poetry and art and exercise, if you throw in some coffee and red wine i'd call it vacation...i like your style! jmd :D

[like2bike]

It was pretty simple actually - 4 x 10 minute aerobic intervals.
5 minute WU
Begin the first interval on a seated flat - 90 RPM, HR = 70% of MHR, Schwinn Zone 2 - 4 minutes in duration.
Add a gear, don't slow the cadence, and hold at 75% of MHR / Schwinn Zone 2+ - 3 minutes.
The wind is picking up, but don't slow cadence at all as a bit more resistance is added, holding at 80% of MHR / Schwinn Zone 3 for 2 minutes.
Riding up a small hill in a big gear into the wind as more resistance is added and cadence stays at 90 RPM for 1 minute, while intensity is up to 85% of MHR / Schwinn Zone 3+, near breathless, but staying right under the threshold.
2 minutes of recovery.
Second interval is completely out of the saddle on a hill with moderate resistance and a comfortable cadence, between 65 and 80 RPM. Do a cadence check and remember the number. Hold for 4 minutes. Exertion guidelines for this interval are the same as above.
The hill continues to get steeper, but the cadence is the same, confirmed with another cadence check, holding for 3 minutes.
It's now a challenging hill, but don't slow the pace, holding for 2 minutes.
One more minute to the top of this hill, which gets even steeper, while the cadence is the same.
2 minutes of recovery.
Third interval stays on the same hill, but stays seated, resisting the urge to stand or slow down when the resistance gets high. Exertion levels progress from 70% of MHR to 85% of MHR as outlined above.
2 minutes of recovery.
Final interval is out of the saddle starting with just above road resistance and a fast 85 to 90 RPM pace. The cadence stays the same as resistance is added, just like the previous intervals. On this one, I gave the option of the final 1 minute at AT or going anaerobic. If they choose anaerobic, they can make each segment of the interval higher than they were on the first 3 intervals or just go all out the final minute. Some people kept it at AT and others went all out.
Cool down and stretch.
46 minutes between WU and CD. I'll do it tomorrow at another club in 34 minutes by taking out one of the hill intervals.
The music was varied from World (North African and Gipsy Kings) to mash ups (Girl Talk and UNKLE versus Depeche Mode) to current pop (Chris Brown) with a couple of classic rock remixes thrown in because my Sunday morning classes like classic rock and I like driving beats. Folks on the April CD tree will be receiving this shortly.

Looks good Bill. Challenging climbs both in and out of the saddle for a sustained period of time: I really like it.

I had a "roadie" rider tell me that 4 minutes in a standing climb (a recent profile I did) was too long to be out of the saddle (I had them at 60 RPMs enjoying a nice slow hill--perfectly doable). :roll:

Mind you this is the same fellow who kicked the pedals to loosen them for his LOOK toe clip cycling shoes (which, by the way, he does NO MORE since I learned here how to take them off easily prior to his arriving at class).

[Larissa Kelly]

It was pretty simple actually - 4 x 10 minute aerobic intervals.
5 minute WU
Begin the first interval on a seated flat - 90 RPM, HR = 70% of MHR, Schwinn Zone 2 - 4 minutes in duration.
Add a gear, don't slow the cadence, and hold at 75% of MHR / Schwinn Zone 2+ - 3 minutes.
The wind is picking up, but don't slow cadence at all as a bit more resistance is added, holding at 80% of MHR / Schwinn Zone 3 for 2 minutes.
Riding up a small hill in a big gear into the wind as more resistance is added and cadence stays at 90 RPM for 1 minute, while intensity is up to 85% of MHR / Schwinn Zone 3+, near breathless, but staying right under the threshold.
2 minutes of recovery.
Second interval is completely out of the saddle on a hill with moderate resistance and a comfortable cadence, between 65 and 80 RPM. Do a cadence check and remember the number. Hold for 4 minutes. Exertion guidelines for this interval are the same as above.
The hill continues to get steeper, but the cadence is the same, confirmed with another cadence check, holding for 3 minutes.
It's now a challenging hill, but don't slow the pace, holding for 2 minutes.
One more minute to the top of this hill, which gets even steeper, while the cadence is the same.
2 minutes of recovery.
Third interval stays on the same hill, but stays seated, resisting the urge to stand or slow down when the resistance gets high. Exertion levels progress from 70% of MHR to 85% of MHR as outlined above.
2 minutes of recovery.
Final interval is out of the saddle starting with just above road resistance and a fast 85 to 90 RPM pace. The cadence stays the same as resistance is added, just like the previous intervals. On this one, I gave the option of the final 1 minute at AT or going anaerobic. If they choose anaerobic, they can make each segment of the interval higher than they were on the first 3 intervals or just go all out the final minute. Some people kept it at AT and others went all out.
Cool down and stretch.
46 minutes between WU and CD. I'll do it tomorrow at another club in 34 minutes by taking out one of the hill intervals.
The music was varied from World (North African and Gipsy Kings) to mash ups (Girl Talk and UNKLE versus Depeche Mode) to current pop (Chris Brown) with a couple of classic rock remixes thrown in because my Sunday morning classes like classic rock and I like driving beats. Folks on the April CD tree will be receiving this shortly.

I did this ride this morning. It rocks. My class keeps asking me where I get all these great ideas. This forum is major (in Victoria Beckham speak). Thanks!

[monical1]

Okay, call me stupid if you want to, it's alright... but I just have to ask; I thought an endurance ride was all seated keeping your heart rate within five beats of a chosen hr beween 65% and 75% of your mhr. What you're describing, well, I was under the impression that it is an aerobic interval. Can someone help me to understand? Honestly, I'm sure I'm just having trouble wrapping my burnt out brain around it.

[SpinningInPrescott]

Say no to seated misery!

I asked Jeff K., MI, at a class the other day, the same question:

<< I thought an endurance ride was all seated keeping your heart rate within five beats of a chosen hr beween 65% and 75% of your mhr >>

He responded that part of the Endurance Zone thinking was that you develop mental discipline by being in the saddle for lengthy periods and below MHR was below 75% (just like you develop mental discipline by doing pushups...I thought to myself), but that now the thinking has evolved (in some instructors) into focussing more on the heart rate zone component of the endurance zone and less on the seated discipline part.

If I were to do a 40 minute seated ride or even stretches over 10 min of only seated, I would lose riders...saddle pain is the number 1 complaint I hear when I ask 1st time riders why they don't ever come back to a second class...and I want them back.

Here's the handout from MDA on the EEZ:

http://media.godashboard.com/spinning/Endurance_Energy_Zone.pdf

They've expanded the heart rate range for riders that can stay aerobic to 80% as well.

My .2 cents.

:) PS

P.S. One thing that the handout states is that Cadence should be 80 - 110...I use a little creative license when I have riders do some easy hills in standing positions...

[kszspin]

If I were to do a 40 minute seated ride or even stretches over 10 min of only seated, I would lose riders...saddle pain is the number 1 complaint I hear when I ask 1st time riders why they don't ever come back to a second class...and I want them back.


If they are not used to longer stretches of time in the saddle, then yes, I can see how they wouldn't like it and complain. Which is why I try to gradually build that time with them. And even when I now have an entire class (or 90% of it) in the saddle, I still make sure to tell them to come out briefly to stretch their legs (and give the bottom parts a break) whenever they feel they need it.

This applies to many types of rides I teach, not just endurance, but climbing, tempo rides, and time trials.

[monical1]

Tomorrow I'm teaching my weekly Endurance ride. I'm going to change it up, wish me luck (I'm a little nervous). I've preached the benefits of the Endurande ride to the point that it has become one of my most popular classes (gluttons for punishment, I guess). So, I have to be clever about the way I present this change to some of the members. Other's will be grateful, I'm sure. Thanks for the help.