kszspin
04-26-2007, 10:57 PM
I know a couple years ago we had a thread posted on here for a wild card game brought back from WSSC '04. Here is my '06 version:
I used the KISS method when making this profile (Keep It Simply Simple)
I wrote down 7 movements, each one seperately, on a 1/2 of a 4X6 index card.
-seated flat
-standing flat
-seated climb
-standing climb
-Running with resistance
-jumps on a flat
-Jumps on a hill
I put them in a small drawstring pouch type bag and when it's time go around the room and have each person draw a movement to do for the allotted time. Once someone picks the movement you can remove the card from the bag (therefore not ever doing that movement again) or leave it in and take a chance to have to pick the same movement mulitple times .
HR: 65-90% (coach riders needing to build their endurance base to not go above their aerobic ceiling during work)
Goal is to bring effort up as quick as you can and be able to hold that for the duration of the interval.
Intervals are a 1:1 ratio....
Warm up - approx 8'
Bring hr to 65% in 5' then over next 3' continue to raise breathing and effort to 75% by either alternating seated flats with standing flats, or if you have any new riders you can use this time to review the other possible movements that might be used from above. (Although, I would normally encourage the new riders to choose seated movements during work efforts if the standing movements make them go breathless).
Wild card intervals (2' work efforts followed by 2' seated flat recovery) done 5X ...total 20'
I did the first 2' interval without having them choose a card. I choose for them a seated climb, having them work to their 80% or their aerobic ceiling. Ask them to use this first 2' interval to access their fitness today, do they want to work to their aero ceiling, threshold, or a few beats above on the subsequent intervals?
Then begin the wild card draw on the next interval.
Use the last 45" to 1' of each recovery to have someone pick the next movement. This means lots of off the bike coaching to pass along the bag, or if you have NXTs like I do, I sometimes just had them place it in water bottle cages on top and pass it down to the next person. Use common sense here .
then....
Wild Card Intervals (3' work efforts followed by 3' seated flat recovery)
done 3X....total 15'
Recovery/Cool down
Stretch off bike
PLAYLIST
Paddy McCarthy....The Coors
Irish Soccer Chant (unknown artist)
No Tengo Dinero (Double Helix: Acid Kumbia remix)....A.B. Quintanilla III Y Los Kumbia Kings
Wild Sweet & Cool....Crystal Method
Viva Las Vegas....ZZ Top
Freedom...Nicole C. Mullen
Da Funk Music.....Daft Punk vs Madonna (thanks Gigi )
Berim Dance....Urban Trad
Heartbeat....Martin Solveig
Mecanix remix....Urban Trad
For reasons unexplained.....Casey Stratton
I used the KISS method when making this profile (Keep It Simply Simple)
I wrote down 7 movements, each one seperately, on a 1/2 of a 4X6 index card.
-seated flat
-standing flat
-seated climb
-standing climb
-Running with resistance
-jumps on a flat
-Jumps on a hill
I put them in a small drawstring pouch type bag and when it's time go around the room and have each person draw a movement to do for the allotted time. Once someone picks the movement you can remove the card from the bag (therefore not ever doing that movement again) or leave it in and take a chance to have to pick the same movement mulitple times .
HR: 65-90% (coach riders needing to build their endurance base to not go above their aerobic ceiling during work)
Goal is to bring effort up as quick as you can and be able to hold that for the duration of the interval.
Intervals are a 1:1 ratio....
Warm up - approx 8'
Bring hr to 65% in 5' then over next 3' continue to raise breathing and effort to 75% by either alternating seated flats with standing flats, or if you have any new riders you can use this time to review the other possible movements that might be used from above. (Although, I would normally encourage the new riders to choose seated movements during work efforts if the standing movements make them go breathless).
Wild card intervals (2' work efforts followed by 2' seated flat recovery) done 5X ...total 20'
I did the first 2' interval without having them choose a card. I choose for them a seated climb, having them work to their 80% or their aerobic ceiling. Ask them to use this first 2' interval to access their fitness today, do they want to work to their aero ceiling, threshold, or a few beats above on the subsequent intervals?
Then begin the wild card draw on the next interval.
Use the last 45" to 1' of each recovery to have someone pick the next movement. This means lots of off the bike coaching to pass along the bag, or if you have NXTs like I do, I sometimes just had them place it in water bottle cages on top and pass it down to the next person. Use common sense here .
then....
Wild Card Intervals (3' work efforts followed by 3' seated flat recovery)
done 3X....total 15'
Recovery/Cool down
Stretch off bike
PLAYLIST
Paddy McCarthy....The Coors
Irish Soccer Chant (unknown artist)
No Tengo Dinero (Double Helix: Acid Kumbia remix)....A.B. Quintanilla III Y Los Kumbia Kings
Wild Sweet & Cool....Crystal Method
Viva Las Vegas....ZZ Top
Freedom...Nicole C. Mullen
Da Funk Music.....Daft Punk vs Madonna (thanks Gigi )
Berim Dance....Urban Trad
Heartbeat....Martin Solveig
Mecanix remix....Urban Trad
For reasons unexplained.....Casey Stratton