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kszspin
04-30-2007, 07:58 PM
Very simple interval profile that I took from the Profiles Designs & Heart Rate Games continuing ed workshop, although I have modified time segments differently, concept is the same.

This profile allows for a powerful coaching opportunity.

During the first work interval riders choose their LEAST favorite or WEAKEST movement and commit to that for the duration of the time segement. Reminding yourself, that if it were easy everyone would be able to do it. Then recover in SF.

Then they choose their FAVORITE or their STRONGEST movement and spend that time experiencing the joy they get in that movement.
Then recover in the SF.

Warm up: approx 7'30" then...

Interval time segements:

3' work (weakest link) : 1' recovery
3' work (strength) : 1' recovery

5' work (weakest link) : 1'30" recovery
5' work (strength) : 1'30" recovery

7' work (weakest link) : 2' recovery
7' (strength) : 2' recovery

HR/Intensity is depending on who is there that day, what THEY need from the ride (I coach those needing to continue to work on the aerobic base to keep effort manageable, not go breathless, essentially aerobic intervals). So work efforts can be from 75%-90% depending on who.


PLAYLIST

Hold On (BT mix)....Sarah McLachlan
Textures....Robert Miles
Anikina-O.....Kongas
Somebody to love (Salt Shaker mix) (Main club mix).....Boogie Pimps (I had to edit some of the middle of the song because of objectionable content )
Lifelines (console remx)...A-Ha
Temperamental (remix)......EBTG
Orgasmus....Claude Challe
Sunday....Moby
Go (Night time mix)....Moby
Rise & Fall/Shape of my heart....The Soul Cages & Sting
It's you...The Royal Club
Spook
04-30-2007, 09:34 PM
I used this a back in November and we had some fun with in. It got people to really focus on the different positions. I change the music. Some of the song I cut short to macth the times.
Thanks Spook


Curiosity 4-30 6:13 Warm-up
Village People Mix 4:00 Weak 3-1
All I want is you 4:00 Strong 3-1
All right Now 5:33 Weak 4-1.5
Once Bitten Twice Shy 5:25 Strong 4-1.5
Tabores Techno 8:00 Weak 6-2
Crazy 5:56 Strong 6
Standing in the Doorway 7:43 Cool down
veespin
05-02-2007, 06:10 PM
Kelly.....wasn't this called an "Obstacles/Opportunities ride" in its other life???? That's what I call it.

My classes love this ride just to see how they're progressing with holding their least fave positions for incresingly longer times.


Vivienne
kszspin
05-02-2007, 06:16 PM
Yes Viv it was, sorry to confuse you, I renamed it and re-birthed it here on IC. :)
Jennifer
05-02-2007, 07:06 PM
This looks like fun! And I came here to search for new stuff, so THANK YOU!
veespin
05-02-2007, 07:51 PM
Yes Viv it was, sorry to confuse you, I renamed it and re-birthed it here on IC. :)

Don't worry...I'm easily confused.

But, at least, you know I'm listening

Vivienne
megale3
05-02-2007, 08:27 PM
Great piece Kelly and here’s one I use to do that is something like this back when my gym was Spinning. I used these three things to get people to move positions to be more intensive ride as time wore on. The three were” Your favorite movement" the "Your least favorite movement" and the "Movement you need some practice with" - I would move time increments around. Then I would move the order of them around, the cadences that we did them at, and then the intensity.
abby_b_fit
05-02-2007, 09:11 PM
love it keli!!!

thanks for the post!!!!!
kszspin
05-02-2007, 09:46 PM
The three were” Your favorite movement" the "Your least favorite movement" and the "Movement you need some practice with"

But didn't you find that their least fav one is the same as the one they need practice with?
veespin
05-03-2007, 09:08 PM
But didn't you find that their least fav one is the same as the one they need practice with?

This how I present the class.....if it's your least fave it usually means it's where you need most practise.



Vivienne
JFK
05-03-2007, 09:21 PM
Okay, I've had a really, really stressful day, week, month. Big exam today that I don't feel good about, and then my washer quit (again) in the middle of the six years of laundry I'm trying to get done.

But you brought a smile to my face....'cause that's my profile. I contributed it when Angie wrote the workshop. :D

I'm glad folks are enjoying it.
like2bike
05-03-2007, 09:46 PM
Okay, I've had a really, really stressful day, week, month. Big exam today that I don't feel good about, and then my washer quit (again) in the middle of the six years of laundry I'm trying to get done.

But you brought a smile to my face....'cause that's my profile. I contributed it when Angie wrote the workshop. :D

I'm glad folks are enjoying it.

Jennifer it's good to know that your day ended on a positive note! I hope tomorrow is a better day for you.

THANK YOU for the profile. THANK YOU for the PASSION and EMOTION you evoke through your love for cycling. THANK YOU for the contributions you make so that we all can learn to be better at what we do!

And K-girl, as always, THANK YOU. My mantra lately seems to be, "Where would we be without the K-girl?" I shudder to think about it... :shock:

What a great bunch of people!
lizardbiker
05-14-2007, 03:37 PM
I was looking for something new for a change and found this - Can't wait to give it a go tomorrow night! I do have a very wide variety of people and skill levels in the class, so it would be nice to let them each do what they want in a semi-controlled fashion!
Thanks! :D