Strength Pyramid

[kszspin]

Not really an SEZ, as it has 1 min flat sections in b/t. More like a phase 2 profile....

This is a profile I made that has a very simple idea, that is that as we climb up, the going gets tougher, cadence gets slower, and duration is shorter. There are 1 min "flat" sections in b/t each resistance load. Go up the ladder, come back down= pyramid. HR: 75-85%
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/ \
/ \
/ \

Warm up ....about 5-6' last 30-45" add R to come out of saddle and run on a strong flat, to bring hr up a few beats.

Pyramid goes like this....

-Seated climb 6' @ about 80rpms (find R that gives you 80rpms with about 70-75%mhr, comfortably aerobic)
-Then 1' seated flat or just backing off enough to notice difference and cadence increase.

-Load a little more R than last section, seated climb again for 5', @ 70-80rpms (HR and breathing slightly increased, 75%mhr, still aerobic)
-Then find that flat for 1', just to rest the legs.

-More R this time, choice of seated or standing climb (or a little of both) for 4', this time cadence drops to about 70rpms (HR up to 80%, near aerobic ceiling, noticably harder)
-1' seated flat off hill.

-Load and climb for 3', 60-70 rpms, your choice again on position. (HR 80-85%, getting breathy )
-a minute to relieve the legs, then get ready to take the top!

-Final R load, very steep and thick, only 2', cadence is around 60rpms in a standing climb. Focus on a relaxed upper body, while the legs are turning the pedals. (HR at/around/above AT, about 85%)
-1' seated flat, mentally get ready to begin the backside of the pyramid.

REPEAT minutes 3, 4, 5, and 6 the same way you did before.

You will finish with the work being "easier" (relative to the middle of the ride) This is also a HR pyramid, so it takes much control to gradually pull back on intensity yet not too much (as they will want to). Much stronger "head" coaching on the backside of this pyramid!

I only did a cadence check at the first 6' climb (to get them around 80rpm), and on the backside IF I saw a need for it. Mostly just cued them to "feel" a difference in their cadence since we were working with only a 5 circle range.

PLAYLIST

Warmup
Godspeed......BT

Pyramid
Fight the Power....Isley Brothers
I play Chicken (with the train)...Cowboy Troy
Raining Again (Steve Angello's Vocal mix)....Moby
Another Excuse (DFA remix)...Soulwax
Give a little bit (Live in the Star Lounge)...The Goo Goo Dolls
The needle & the damage done (remasterd for 'Pirate' radio)...The Pretenders
The Green Garden...The Groom
After....Dzihan & Kamien
Cut (Bronleewe &Bose club mix)....Plumb

Recovery & Stretch
Angeli.....Sasha Lazard
The theme from Harry's Game.....Clannad

[jmd]

i am planning to use this tomorrow kelly, i appreciate the great profile--i'm going to call the 1' flats plateaus between the climbs, i'd easily consider this a strength ride! btw how do you come up with so many solid profiles? i know you have a lot of experience, but where do all the great design concepts come from? are you a sally edwards fan? tell me all your secrets..... :shock: i'd like to feel worthy enough someday to actually contribute to this part of the forum instead of sponging all the time :wink: take care...jmd

[like2bike]

Love it Kelly. Here's a classic example of a Phase 2 profile. Much obliged. Playlist is awesome too (as always). Got to love the K-girl.

[kszspin]

btw how do you come up with so many solid profiles? i know you have a lot of experience, but where do all the great design concepts come from?

I get ideas from lots of sources, like you guys first of all. :)
Also, taking workshops and sessions at WSSC, tweaking them here and there and making a couple profiles from one idea, just by changing some variable in it like, intensity, duration, terrain, or a specific focus. Reading cycling books (yes, I have Sally Edwards' books) can give me a direction to go in. Taking an outdoor ride will be inspiring, watching a stage race on tv, etc....

You know how AC and Meg said that there are two types of classes....steady state and interval....well, I think that's essentially true, however there are so many possibilities within those two general types of rides. So much to play with. I will find myself driving to work somedays and searching for a scrap of paper in the car to write a thought down, cause I all of a sudden think of some profile starting point for a class. If I don't write it down it will float out the window on Hwy 84. :lol:

Suggestion....allow everything you see, hear, read to come into your mind to spark an idea, just apply common sense, safety, and solid fitness and training principles (intensity, duration, frequency, and type) and avoid creative movements that draw you away from the core movements of the Spinning program.
Keep it simple. :)

[jmd]

[quote=jmd]

Suggestion....allow everything you see, hear, read to come into your mind to spark an idea, just apply common sense, safety, and solid fitness and training principles (intensity, duration, frequency, and type) and avoid creative movements that draw you away from the core movements of the Spinning program.
Keep it simple. :)

great advice that i need reinforced. i'm getting there step by step and am having so much fun along the way! i feel like i have personal tutors here with you....the only way i can pay you is through praise and thanks...or a round or two if i can ever make it to miami! :wink: take care...jmd

[kszspin]

...or a round or two if i can ever make it to miami! :wink: take care...jmd

That'll work for me! :D

[fitfan]

Looks great! Gonna put music too it and try it next week. Thanks for posting.

[amybatt]

This was one of those classes that everything just came together perfectly and I think I enjoyed it just as much as they did. For the first time in my very short one year career, I got applause at the end. Phew!

The playlist, which I changed up based on what I could find:

Godspeed - BT
I Like the Way You Move - Bodyrockers (7.31 min remix which I cut to 6.00)
Raining Again (Steve Angello vocal mix) - Moby
Enjoy the Silence (Darkos High Re-edit Mix) - Depeche Mode
Jump - Madonna
Get It Together (Wide Horizon remix) - Seal
Float On - Stereo MCs (my favorite climbing song at the moment!)
I Play Chicken - Cowboy Troy (got some smiles with this one as we were coming back down in intensity)
She's a Lady (Funkstar Deluxe House Mix) - Tom Jones
Rock This Party - Bob Sinclair

Cooldown:
Ae Ae - Angelique Kidjo
Years - Conjure One
Hard Day - George Michael

[Larissa Kelly]

I tried this workout this morning with my 5:30 AM class. They loved it. I appreciate you sharing it!

[onetuffgrrl]

Kelly, I think my brain is fried today from too much Power Point...it's a job hazard!

Anyhow, love the profile, but have a dumb question. On the repeat section (the back half of the pyramid) you are decreasing resistance and increasing duration....right? So, you'd end up at an aerobic load for a 6 minute climb?

Sue

[kszspin]

Sue....sorry I'm replying a week late, but I've been cutting back on the computer time this summer. :grin:

Anywho...the last 6 min climb should be and feel like the first 6 min climb, 70-75% mhr, 80ish rpms, rpe 'comfortably aerobic/breathing very well'.

As the adorable Giba would say "this make sense to you, yes?" :D

[lizardbiker]

I also love all the profiles posted here! Gives me more time to ride :) Keep em comin'!!