Cadence Builds/Resistence loads

[spinningslp]

Just sharing a spin off of idea I picked up from one of Jeff, the Teddy Bear's rides @ WSSC.

A ten minute warm up: 5:54 to connect (Breathe/Telepopmusic)
5:51 to find cadence/rhythm, lay ground work

A series of 6 efforts(hills), which progress in time from 4' to 7:30. Each begins @ the bottom, where they all start and increase in resistance @ 30". So each effort consists of 10 resistance loads - soft loads. The efforts that are in excess of 5' give you time to play-recess! (i.e. class participation/teamwork). I asked them to focus on a consistent pedal stroke (all the hill music offered up 60-70 rpms) as we loaded resistance because like Jeff says "meaningful resistance has to be built." We returned to 100 rpms in between each effort (hill) in order to flush legs, clear the slate, and build again.


I used:
1. Matthew Dekay - Timeless /16 4:09 State Of Trance 2006 Armin Van Buuren
2. Chick-a-Boom (Chris Joss Remix) /16 5:17 ESL Remixed Joe Bataan
3. Possession (Rabbit In The Moon Mix) /16 5:51 Remixed Sarah McLachlan (Rabbit In The Moon Mix)
4. Ground Sound 6:34 Boneman Charlie McMahon
5. Mysterious Ways (The Perfecto 7:07 Melon - Remixes For Propaganda U2
6. vertigo (redanka remix) 7:31 rock & pop remixed 09-u2

Ended with a strong, endurance type flat with a neat remix from Claude Challe (Billy Idol-Adams in Chain 6:19) which allows them to finish up more relaxed and positive. (You would understand that if/when you ride the song).

Cool down and stretch

Simple profile that worked well. Less is more.

Jill

[yvonne]

So glad you made it over :)

great profile; you're absolutely right ~ less is more. This is simple, elegant and effective!!

Y.

[sweetspot]

Hey, Jill....

Thanks for posting this ride! I loved riding it in your class, buddy! :)

AND, I love Jeff, too! :D

Ann

[Mark M]

Just sharing a spin off of idea I picked up from one of Jeff, the Teddy Bear's rides @ WSSC.

A ten minute warm up: 5:54 to connect (Breathe/Telepopmusic)
5:51 to find cadence/rhythm, lay ground work

A series of 6 efforts(hills), which progress in time from 4' to 7:30. Each begins @ the bottom, where they all start and increase in resistance @ 30". So each effort consists of 10 resistance loads - soft loads. The efforts that are in excess of 5' give you time to play-recess! (i.e. class participation/teamwork). I asked them to focus on a consistent pedal stroke (all the hill music offered up 60-70 rpms) as we loaded resistance because like Jeff says "meaningful resistance has to be built." We returned to 100 rpms in between each effort (hill) in order to flush legs, clear the slate, and build again.


I used:
1. Matthew Dekay - Timeless /16 4:09 State Of Trance 2006 Armin Van Buuren
2. Chick-a-Boom (Chris Joss Remix) /16 5:17 ESL Remixed Joe Bataan
3. Possession (Rabbit In The Moon Mix) /16 5:51 Remixed Sarah McLachlan (Rabbit In The Moon Mix)
4. Ground Sound 6:34 Boneman Charlie McMahon
5. Mysterious Ways (The Perfecto 7:07 Melon - Remixes For Propaganda U2
6. vertigo (redanka remix) 7:31 rock & pop remixed 09-u2

Ended with a strong, endurance type flat with a neat remix from Claude Challe (Billy Idol-Adams in Chain 6:19) which allows them to finish up more relaxed and positive. (You would understand that if/when you ride the song).

Cool down and stretch

Simple profile that worked well. Less is more.

Jill

Thanks for the post. Is this ride seated, standing or both?

[megale3]

Thanks for posting ,I dig the hill repeats~ I was thinking what do you think about challenging the team to add resistance one more time if they dare on subsequent sets beating their number in the last set?
Meg

[Moonsavvy]

Very nice, I'm ready to play. :)

Thanks for sharing.

[Moonsavvy]

Thanks again for the post, I just taught it (I added a hill or two) We did a total of eight hills. The group liked it, I had challenged them to stay seated which they did (with occasionally bumping it out when needed)