SEZ 3 Hills/3 Times

[tracik]

Here's a strength ride I did recently with my class. This is my first original profile post....here or elsewhere. Hope you can use it or adapt it to fit your needs.
SEZ Hill Repeats: 3 Hills/3 Times

Warm-up 5 minutes

First Hill – 3 repeats, 3 minutes each (9 minutes total)
Add resistance at the beginning of each repeat (resistance stays the same within each 3 minute repeat).
HR increases over the course of the 9 minutes.

#1 – SC (75%)
#2 – RWR (80%)
#3 – STC (85%)

Second Hill – 3 repeats, 4 minutes each (12 minutes total)
Resistance increases twice within each repeat (I didn’t coach the increases at an exact time during each repeat, but went by feel and how the class seemed to be doing). HR will range from 75-85% within each repeat (building from lower at the beginning of each 4 minute segment to higher at the end). Riders can determine if they want to build the heart rate up to 85% each time or try to maintain closer to 75-80% (by slowing cadence and limiting resistance increases), depending on their fitness goals.

#1 – SC/RWR/STC, increase resistance with each movement change
#2 – All SC, 2 increases in resistance during 4 minutes
#3 – All STC, 2 increases in resistance during 4 minutes


Third Hill – 3 repeats, 5 minutes each (15 minutes total)
Resistance decreases within each repeat (again, I didn’t suggest decreases at an exact time, but went by the feedback I was getting from observing my group). HR will be higher at the beginning of each repeat (85%). Depending on individual fitness goals, riders can maintain the higher end by increasing cadence as resistance is unloaded, or can allow the heart rate to decrease to 75-80% within each repeat.

#1 – SC, start heavy for 1 ½ to 2 minutes, decrease R to moderately heavy for 1 ½ to 2 minutes, then unload a little more for the remainder (make sure it’s still a hill, though!)
#2 – STC, repeat above
#3 – Riders choice…may do all SC or STC, or start with STC and sit as resistance is unloaded two times (same as above).

Cool-down/Stretching 5-10 minutes


Playlist

Black Balloon – Goo Goo Dolls 4:09
Extreme Ways – Moby 3:56
Wherever – Shakira 3:17
A Little Bit More – Jamie Lidell 3:08
Joker – Fatboy Slim 3:16
Tennessee – Arrested Development 4:34
Possession – Sarah Maclachlan 4:39
December – Collective Soul 4:45
Through Glass – Stone Sour 4:42
In Your Eyes- Peter Gabriel 5:25
Nothing Left to Lose – Matt Kearney 4:26
Half a World Away – REM 3:28

[like2bike]

Hi Traci!
Thank you for the excellent SEZ. My class is actually starting to like doing SEZ (after being exposed mostly to IEZs and All Terrains at this particular facility). You've given me some ideas here, so I will be adapting this profile to "make it my own."

Thanks very much! Nice job (I wish I could say my first profile post was a good as yours!) :wink:

[tracik]

Like2bike...Thanks so much for your kind words! If it's any good, it's because of all the great things I've learned from the people on the forums. I'm glad someone can use it. My class is starting to enjoy SEZ a bit more as well.