Time Ladder

[kszspin]

Phase 2 type profile
Focus: Progressive Overloading (through duration)

We worked on flats then hills, looped it 3x adding 30 sec to each position everytime we started the loop again.

Here's what it looked like:


Warm up about 6-7min to 65%

1st flat loop --3 mins.
--1'30" seated flat (steady 90 rpms)
--30" standing flat
--1' jumps
(by the end of this loop hr should be near 75-80%, I asked them to keep this intensity from now on. We were not focusing on recovery on any future flats)

1st hill loop--5 mins
--1'30" seated climb
--30" RWR
--1' standing climb
--2' JOH

2nd flat loop--4.5 mins
--2' seated flat
--1' standing flat
--1'30" jumps

2nd hill loop--7 mins
--2' seated climb
--1' RWR
--1'30" standing climb
--2'30" JOH

3rd flat loop--6 mins
--2'30" seated flat
--1'30 standing flat
--2' jumps

3rd hill loop--9 mins
--2’30” seated climb
--1'30" RWR
--2' standing climb
--3' JOH

It was challenging on the 3rd hill loop for them to stay aerobic and not go breathless (I am still coaching them away from anaerobic work for a couple more weeks), so I made sure to give verbal permission to change their position to get the breath and hr back in control if they needed to.
I wanted them to work HARD but not go breathless .

Here's the muisc I used:

Cyberia--Afro Celts
Kotahitanga (Beatmasters mix)-- Oceania
If everybody looked the same -- Groove Armada
Never been any reason--Head East
Elements--Danny Tenaglia
Hungarian--Bond
Flute--Barcode Brothers
The Ecstasy (Oko Tek remix)--Juliet
Give Peace a chance (2003 mix)--John Lennon
In my life--Ozzy Ozbourne

[like2bike]

I love you Kelly!

[kszspin]

well, ok then, luv ya right back! :wink:

[Julibird]

Tried this one tonight (I know: I copy, but I hope that's ok isn't it?). People liked the variety of moves and the challenge of the overload. Very difficult to stay controlled and smooth with transitions and heartrates. Class whizzed by - and people gave pos. feedback - thanks again to Kszspin for making a newbie look good.

Here's my playlist:

Mr. Sophistication 5:06 ...Mekon
Reasons 3:20 ... Faithless (ripped from Kszspin)
Roady (Radio Edit) 4:26...Fat Freddy's Drop
Galvanize 4:29...The Chemical Brothers
Elements 7:36...Danny Tenaglia (more from Kszspin)
Shall We Dance? 2:51...Karminsky Experience Inc
Cobrastyle 2:59...Teddybears featuring Mad Cobra
He's a Pirate (Ship Ahoy Tribal Remix) 4:46...Chris Joss & Klaus Badelt
Hump de Bump 3:33...Red Hot Chili Peppers
Waterfall 6:04...Without Gravity

[kszspin]

Great Julibird!
Hey who doesn't copy profiles, I mean that's why we put them up, right? That's why I go to WSSC's too! :wink: Get ideas, inspiration, or flat out copy if it works for me!

[sandy]

Kelly, did this today and it was easy to lead and a great profile. Thanks

[Jennifer]

Tell me the secret to getting people to stay aerobic and not walk out feeling let down. The people at my gym just aren't satisfied unless the kill themselves, regardless of what the instructor is coaching.

I'll admit it's hard for me as well :lol:

[abby_b_fit]

Tell me the secret to getting people to stay aerobic and not walk out feeling let down. The people at my gym just aren't satisfied unless the kill themselves, regardless of what the instructor is coaching.

I'll admit it's hard for me as well :lol:

Hey Jen,

educate, educate, educate!!!! :) I have my Wedesday morning class on board now. :shock: It's not full, but I have 15 commited riders with me who have bought in and ride the ride!!!!!! :D :D :D :D :D :D

---A

[kszspin]

Jennifer, I think its all in the words you sometimes use to set up the ride (like before the ride starts). When I walk them through a profile, I bring up the intensity of the ride. For rides I want them to stay aerobic on, I don't say "easy", because really riding in an aerobic HR range goes from moderate to comfortably hard. That's the kind of language I use. I ask them to stretch themselves aerobically, but don't get "out of breath". I say "let's save that for another day, today though, work hard but in control."
To me, this subtle difference in communication from the start really helps sell the ride. Then I remind them throughtout that they should be working hard, but not out of breath (I keep bringing that up), throw in some great benefits of aerobic work, like using a greater percentage of fat for energy (work) than carbs, at this intensity, yet still burning alot of calories (at the higher end of the aerobic range).

[like2bike]

Jennifer, I think its all in the words you sometimes use to set up the ride (like before the ride starts). When I walk them through a profile, I bring up the intensity of the ride. For rides I want them to stay aerobic on, I don't say "easy", because really riding in an aerobic HR range goes from moderate to comfortably hard. That's the kind of language I use. I ask them to stretch themselves aerobically, but don't get "out of breath". I say "let's save that for another day, today though, work hard but in control."
To me, this subtle difference in communication from the start really helps sell the ride. Then I remind them throughtout that they should be working hard, but not out of breath (I keep bringing that up), throw in some great benefits of aerobic work, like using a greater percentage of fat for energy (work) than carbs, at this intensity, yet still burning alot of calories (at the higher end of the aerobic range).

Very well put.

[jmd]

thanks for taking the time to post yet another profile, you're amazing! i am anxious to use this as i think facing and improving on weaknesses is something people generally avoid--this profile promotes facing your weakeness as an objective....very nice! thanks, i need to get my act together and repay all this great info! take care..jmd :D

[crash]

Jennifer, I think its all in the words you sometimes use to set up the ride (like before the ride starts). When I walk them through a profile, I bring up the intensity of the ride. For rides I want them to stay aerobic on, I don't say "easy", because really riding in an aerobic HR range goes from moderate to comfortably hard. That's the kind of language I use. I ask them to stretch themselves aerobically, but don't get "out of breath". I say "let's save that for another day, today though, work hard but in control."
To me, this subtle difference in communication from the start really helps sell the ride. Then I remind them throughtout that they should be working hard, but not out of breath (I keep bringing that up), throw in some great benefits of aerobic work, like using a greater percentage of fat for energy (work) than carbs, at this intensity, yet still burning alot of calories (at the higher end of the aerobic range).






Very well said. :D You really do need to educate and sell the benefits of every energy zone.

crash

[monical1]

Tell me the secret to getting people to stay aerobic and not walk out feeling let down. The people at my gym just aren't satisfied unless the kill themselves, regardless of what the instructor is coaching.

I'll admit it's hard for me as well :lol:

The 5:15 am Instructor at my gym just got JG certified and is trying to implement the program with her regular riders. I've heard its not going well at all. She had one guy (who writes for our local newspaper) walk out of her class but not without first undermining her in front of all of her other students. Several of the other students are also complaining that the class is not hard enough. I think she should be implementing what she has learned through her certification gradually. I read that in another thread here and its true. People don't take well to change so its important to give them a little at a time. Maybe you could teach a class where the first half is aerobic and then let them have their need to go anarobic in the last half. You could eventually ween them off of the anarobic on occasion without them feeling like you ripped it from them. Anyway, I hope that helps.

M

[amybatt]

I did this ride last night and love love love it! I certainly delivered a good work out (and got one) and agree that it is difficult not to crank it out and go anaerobic.

I found the jumps were really the straw that broke the camel's back, so to speak. If people were comfortably 75-80% RPE going into the jumps, they reached anaerobic completely with the longer sets of jumps. I'd be curious to see how people tame down the level of exertion on the jumps so as not to kill them. I was doing 4-counts for the 1 and 1.5 minute sets and stretched it to 8 and 10 counts on the longer sets, but that still seemed to exhaust them. Oh, and doing it at their own pace? I tried that once and once they recovered from being the deer-in-headlights due to the shock of doing it on their own, they just followed me anyway.

Interestingly, I introduced this as an aerobic fat-burning ride and indicated that we would be trying NOT to go anaerobic. I wasn't pulling any punches here and tried to get them to maintain the RPM on the flats, and not doing killer steep hills, etc. Two people in particular were riding their own ride with crazy RPM and steep hills, completely ignoring my cadence checks and resistance cues. They were both clearly anaerobic, gasping for breath and dying by the end. However, both came up to me after and asked when I'd teach this ride again because they loved it. Strange...

[amybatt]

Replying to my own post just to update...I taught this again to a group of road cyclists who were inside due to nasty weather last night.

I gave the same intro of the ride, about it being aerobic and maintaining no more than 80% of MHR.

Then, I counted out the jumps on the 1m and 1.5m sets of jumps. For the longer sets of jumps I told them to go at their own pace and only cued them on form. I told them the reason for self-pacing was that I was doing a pace that kept my HR where it should be, and they needed to do the same for themselves. They did it, they loved it and they wanted more.

One woman commented "We know subconsciously that we can get an excellent workout by staying aerobic, but you just proved it."

Oh god, there is hope after all. :o

[kszspin]

I told them the reason for self-pacing was that I was doing a pace that kept my HR where it should be, and they needed to do the same for themselves. They did it, they loved it and they wanted more.


Yup, this is always something to bring up when explaining to a group (especially one that is accustomed to having specific counts or going with the instructor all the time) about going at their own rhythm/pace/timing. Because each persons HR response can be vastly different if they are all jumping in unison. I place the importance on the effort first and then use C + R and in the case of jumps, timing, to be what effects that HR.

Amy, you just proved with that group, that when presented that way that they can understand that. Yeah, there is hope! :wink: