Point-Point Ride - 45 minute class

[ucali]

I did this profile earlier this week for my class and they seemed to like it (never a talkative class :? ), so I thought I might open it up to you guys. Feedback/help?

Point-Point Ride – IEZ (HR stays between 65-85%)

6’ - W/U
2’-SF, light, just touching ground
2’-STF – add gr to achieve stability standing
2’- SF keep added gr & prepare – grab water

10’ – Hill Phase 1 Cadence 75-85 rpm
3:30’-SF-SC, add gear periodically until reach a 20 degree climb
1:30” – add lg gr & RWR 30” to break gear, last 30” SC
3’ – STC w/slight cad inc each minute
2’ – STF/SF – leveling off at a challenging flat; grab water

10’ – Hill Phase 2 Cadence 70-80rpm
3:30’-STF-Jog on Hill, starting w/heavier gr
1:30” – add lg gr & RWR 30” to break it, then lower gr slightly as the incline softens
3” – SC (if possible) inc cadence each minute
2” –STF/SF – leveling off; grab water

10’- Hill Phase 3 Cadence 60-70 rpm
3:30’-SF-SC, add gear periodically until reach a 20 degree climb
1:30” – add lg gr & RWR 30” to break gear, last 30” SC
1:30” – STC w/slight cad inc each minute
1:30” – add last bit of gear to put you over top, RWR 30”, & finish w/30” seated push
2’ – STF/SF – leveling off at a challenging flat; grab water
-admire the view, you have a steep drop behind you (tree tops, the path you came) & flat land in front of you; the rangers’ road is .25 miles away & will lead you to your car parked on other side of the park – Come up with a story that begs speed - did they back off on a set? Are they running late? Out of water?

5’ – Hitting the Flat Hard Cadence 100-110rpm; AT or anaerobic
30” – Jog on Hill as you leave the rocky terrain behind
30” – Push seated HARD
1’ – on the road, sit back & breathe
30” – STF HARD – Last chance to bring that effort!
1’ – catch your breath & see your car (the only one there)
1:30” – pedal it out w/nice form – end w/the same form you started with
1’ – seated upper body stretches as legs cool down

Stretches off the bike

Thanks/Hope you like it!
Alison

[Moonsavvy]

Looks good.


QUESTION.

How do you measure a 20 degree climb? I'm a little confused on this one. :)

[ucali]

Ha! Forgot to edit that part. :oops: I give a local frequently used road/pathway to give them a sense of the incline

[jmd]

i like this! i'm starting to teach some 45 minute classes after being used to only doing hour classes. i have my own version of this ride in the hour format, but i love your 45 minute ride...funny how even tweaking 15 minutes off a profile can be tricky at times!!! you have doen it well and i plan to use this. thanks for your time in posting! take care..jmd :D

[like2bike]

Alison thanks for posting a GREAT profile! It looks challenging--I really like it.

The only thing I have to add is I think I might have a longer cool down after the ride. Three and a half minutes for cool-down on the bike might not get their HR completely down to where they should be. What do you think?

I'd love to see your playlist if you'd be so kind!

[RaffCycles]

Ha! Forgot to edit that part. :oops: I give a local frequently used road/pathway to give them a sense of the incline

WOW it's 20 degrees? That's a pretty steep hill. I'd love to ride that one. How long is it?

[megale3]

A 20% grade is a vicious incline. It will make most novice riders get off their bike and push. Intemediate riders may drop to walking speeds and most top riders will concider it a pain. If you were to do a mile at 20% it would increase in heigth a little more than 1000 feet that is sick!
M

[ucali]

Sorry for the slow reply - went traveling

like2bike - I usually do extend the cool down (whether it be by cutting the profile short or going over class time)

Moonsavvy - I usually have them put on enough gear that they their pedal stroke slows down to the mid 50rpm range (strong enough that they want to take off resistance asap, but not so much that their knees/hips/back start to ache).

RaffCycles - pretty short - 1/4 mile at most (just enough to make you want to stand up/get off the bike)

Thanks for the feedback everyone!

Music:
Pre-Class (& W/U)
Be Free (Chus & Ceballos Mix) - limewire
Strict Machine (We are Glitter Goldfrapp Mix) - itunes
Class:
Ordinary Day - Vanessa Carlton - from album
That's the way I like it (Rauhofer Reconstruction Mix) - limewire
Dark Beat (Murk Monster Mix) - Oscar G & Ralph Falcon - friend
Plush - STP - itunes
This ain't a scene, it's an arms race - Fall Out Boy - itunes
Too Bad - Nickelback -itunes
Better Now - Collective Soul - itunes
Where are we Runnin' (Edit) - Lenny Kravitz - Album
C/D
Better - Regina Spektor - itunes

[like2bike]

OK got it girlfriend! And thank you for posting the song list--nice picks~