Opposites Attract

[fancy4tri]

Hi All,
I'm glad I found you! Ok, I have one for you... Well, it's really all you. It is based on different profiles incorporated together, inspiring a super fun interval ride.
During the warm-up, take the class through the different spinning positions... and let the fun begin.

8 min SF incorporating spinning positions

Have them reflect on the positions as described, then have each rider choose their least and most favorite riding technique.

3 min Least Favorite Position
3 min Most Favorite Position
1 min recovery/transition

4 min SF at a challenging, but comfortable intensity level 75-80%
4 min SF at a challenging, but uncomfortable intensity level 80-85%
1 min recovery/transition

Before class began I had numbered various riding techniques from 1-10, as we were setting up, I had the class shout out numbers and used four of the radom positions for the next set.

8 min class favorites - numbered techniques
8 min Instructor favorite - I cheated and took up about 15 minutes doing an AT pyramid SF 1 min, recover; 1:30 min, recover; 2 min, recover. Then back down the other side in a STC.
1 min recover/transition

4 min SC
4 min STC
1 min recover/transition

Then back to the beginning...

2 min Least Favorite
2 min Most Favorite

6 min cool down and stretch - class went a bit over, but it was worht it!

My classed really loved it, and I hope you will too.

mea

[like2bike]

Hi Mea!
Very happy to see you here and thank you for posting a great profile!

I'm liking it very much and would like to try it but I'm a little confused about the 8 min instructor favorite part (and it's probably me, not you!) Are you doing a SF pyramid up the one side (increasing time of work as you go) and taking an equal recovery, and then doing the same thing down the pyramid but in a standing climb (with equal work to recovery ratios?). Or are you doing a 3:1 work to recovery ratio? HELP! :oops:

[fancy4tri]

In my exuberance to post, it looks like I was a bit unclear....
Instructors choice can be what ever you want, and what I did was the seated flat pyramid (I guess since it is half might call it a ladder) on one side, and a standing climb pyramid coming down, with a minute recovery between each work effort.
1 min SF : 1 min recovery
1:30 min SF : 1 min recovery
2 min SF : 1 min recovery
2 min STC : 1 min recovery
1:30 min STC : 1 min recovery
1 min STC : 1 min recovery

Obviously I consumed way more than my eight minutes, but the class loved it, and since we were the only class of the day, we stayed a bit late.

Let me know how it goes....

[like2bike]

Got it! Thanks for clearing that up for me. Looks like a really great ride.