Moonsavvy
04-27-2007, 01:41 AM
This is my latest, felt like sharing, please feel free to comment or ask questions, or maybe you'll be inspired to take what you like and make it your own. The ride worked as a strength ride, we stayed in zone 3, with the exception of the last 30 sec, but you could use it for an interval workout as well.
warm up
Riders on the Storm- Yonderboi 4:20
First hill (about 16 min climb)
Proper education- Eric Prydz vs. Pink Floyd 6:12
add resistance every 30 sec for first two min. (seated climb)
add more resitance bring it out of saddle and work this gear for the next 4 minutes (standing climb). running with resistance for 30 sec. then back to temp for 1 min, add more resistance work gear one min, than another push for 30 sec.
Der Kommissar (Jason Nevins Mix)- Falco 7:02
continue hill working last gear, stay at a standing climb add more resistance at min 2, then add more resistance at min 3, than more resistance at min 4, than more resistance at min 5, then cue them that they are going to bring it down to the saddle and warn them that they will have to work a little harder to maintain same cadence in saddle. (my cadence check was right around 60 rpms.) Work last two minutes (of song) in the saddle.
warning-some newbies will try to keep adding resistance even when they are beyond their max resistance for the set cadence. I say things like "Don't force it, if the gear you have chosen is too heavy to stay with the beat, back it off until you find a gear you can hold."
Sho Nuff- Fatboy Slim 3:21
Last part of the hill no more adding resistance, they should be at the max they can hold for the next 3 min. If they aren't there have them add what they can while maintaining their cadence. Work out of the saddle for first min of song, than go into jumps for last two minutes, following a 'natural rhthym'.
Flat road
Bangra Fever- Midival Pundtiz 4:56
Back off resistance until they hit flat road easy riding for the next two minutes, I have them get water, take a little posture break or ride through the 'breather'. At min 2 everyone add's resistance, feeling that head wind at min 3 tell them to make sure they have enough resistance to still be in control when we take it to a standing flat. Ride out the standing flat for last 2 min of song, carry onto next song cadence is around 90 rpm's
All my life- Foofighters 4:22
maintain standing flat until 30 sec into song, tell them they are going to add resistance a bring it down to the saddle for a 30 sec sprint. take resistance off recover 1 min add back on and do another 30 sec sprint, take off resistance recover 1 min, add back on a sprint out for 1 min
Second Hill (about 22 min)
In the end (club mix)- Linkin Park 7:59
Bring it out of the saddle, let legs recover easy climbing for first 2 min. Start adding resistance at min 3, work gear, add more resistance at min 5, work gear, add more resistance a min 7. Warn them they are going to be climbing for the duration of the class so they can monitor themselves properly.
Night Falls-Booka Shade 6:09
1 minute seated climb, 1 minute standing climb, 1 minute RWR (seated, not a sprint) add resistance and repeat. (remind them that they should not be feeling breathless, they should be feeling strong, they still have a ways to go)
Ride a white Horse- Goldfrapp 3:42
Seated climb 30 sec, add resistance standing climb 30 sec.
repeat 2X
This will be their last resistance increase so let them know to work at their maximum resistance they can hold for the last 4 minutes. (If your classes are like mine, you will probably get some super slow pedalers, I just say something like "some of you look a littl slow, I'm concerned about your knees, catch up to the beat or back off the resistance)
SOS- Rhianna 3:59
Last song, they can see the top of the hill. Standing climb, work last gear, they should feel very ready to get to the top. Last 30 seconds of the hill, I tell them to visualize that the hill is collapsing behind them and they need to speed up to stay ahead of it. (anaerobic opportunity)
cool down
Move along- All american Rejects 4:00
start unloading the hill, end at flat road.
Parasol-Tori Amos 3:54
cool down/stretch
Rider's on the storm - Doors
yes I let it play while they packed up, continued stretching, and exited.
And I got about half of the songs in the playlist from CD trees, thanks guys!
warm up
Riders on the Storm- Yonderboi 4:20
First hill (about 16 min climb)
Proper education- Eric Prydz vs. Pink Floyd 6:12
add resistance every 30 sec for first two min. (seated climb)
add more resitance bring it out of saddle and work this gear for the next 4 minutes (standing climb). running with resistance for 30 sec. then back to temp for 1 min, add more resistance work gear one min, than another push for 30 sec.
Der Kommissar (Jason Nevins Mix)- Falco 7:02
continue hill working last gear, stay at a standing climb add more resistance at min 2, then add more resistance at min 3, than more resistance at min 4, than more resistance at min 5, then cue them that they are going to bring it down to the saddle and warn them that they will have to work a little harder to maintain same cadence in saddle. (my cadence check was right around 60 rpms.) Work last two minutes (of song) in the saddle.
warning-some newbies will try to keep adding resistance even when they are beyond their max resistance for the set cadence. I say things like "Don't force it, if the gear you have chosen is too heavy to stay with the beat, back it off until you find a gear you can hold."
Sho Nuff- Fatboy Slim 3:21
Last part of the hill no more adding resistance, they should be at the max they can hold for the next 3 min. If they aren't there have them add what they can while maintaining their cadence. Work out of the saddle for first min of song, than go into jumps for last two minutes, following a 'natural rhthym'.
Flat road
Bangra Fever- Midival Pundtiz 4:56
Back off resistance until they hit flat road easy riding for the next two minutes, I have them get water, take a little posture break or ride through the 'breather'. At min 2 everyone add's resistance, feeling that head wind at min 3 tell them to make sure they have enough resistance to still be in control when we take it to a standing flat. Ride out the standing flat for last 2 min of song, carry onto next song cadence is around 90 rpm's
All my life- Foofighters 4:22
maintain standing flat until 30 sec into song, tell them they are going to add resistance a bring it down to the saddle for a 30 sec sprint. take resistance off recover 1 min add back on and do another 30 sec sprint, take off resistance recover 1 min, add back on a sprint out for 1 min
Second Hill (about 22 min)
In the end (club mix)- Linkin Park 7:59
Bring it out of the saddle, let legs recover easy climbing for first 2 min. Start adding resistance at min 3, work gear, add more resistance at min 5, work gear, add more resistance a min 7. Warn them they are going to be climbing for the duration of the class so they can monitor themselves properly.
Night Falls-Booka Shade 6:09
1 minute seated climb, 1 minute standing climb, 1 minute RWR (seated, not a sprint) add resistance and repeat. (remind them that they should not be feeling breathless, they should be feeling strong, they still have a ways to go)
Ride a white Horse- Goldfrapp 3:42
Seated climb 30 sec, add resistance standing climb 30 sec.
repeat 2X
This will be their last resistance increase so let them know to work at their maximum resistance they can hold for the last 4 minutes. (If your classes are like mine, you will probably get some super slow pedalers, I just say something like "some of you look a littl slow, I'm concerned about your knees, catch up to the beat or back off the resistance)
SOS- Rhianna 3:59
Last song, they can see the top of the hill. Standing climb, work last gear, they should feel very ready to get to the top. Last 30 seconds of the hill, I tell them to visualize that the hill is collapsing behind them and they need to speed up to stay ahead of it. (anaerobic opportunity)
cool down
Move along- All american Rejects 4:00
start unloading the hill, end at flat road.
Parasol-Tori Amos 3:54
cool down/stretch
Rider's on the storm - Doors
yes I let it play while they packed up, continued stretching, and exited.
And I got about half of the songs in the playlist from CD trees, thanks guys!