Belated 4th of July Ride

[spintensity]

Hey Gang

I wanted to share the 90min ride profile that I taught yesterday.


1. 5min warm up

2. 3:30sec of Jumps (it's roughly 100 jumps to get their HR primed)


3. 8:30min standing flat (discipline of 1 movement for 16min)
4. 7:30min standing flat


5. 3:30min recovery (restore energy for next section)

6. 3:30min of jumps (again to prep the body and lift the HR)

7. 6:00min seated climb (set bike on heaviest gear that produces 60rpm)
8. 4:30min seated climb (keep same gear, increase cadence to 70rpm)
9. 6:30min seated climb (keep same gear, increase cadence to
80rpm)

10. 3:30min recovery

11. 3:30mins jumps (this brings total jumps to 300)


12. 5:30min standing climb (start with a solid amount of resistance)
13. 3:00min standing climb (increase a fair amount of resistance)
14. 7:30min standing climb (the most resistance of the day, this song brought the house down)

15. 3:30min recovery


16. 4:15 flat road (working flat road with mental reflection)
17. 5:30 flat road (working flat road with celebration feeling)

18. 6:00 cool down

19. 6:00 atmoshere music playing as they leave



SCOTT
MIAMI
MI

[Moonsavvy]

Thanks for sharing, it looks killer!

Care to share the song that brought the house down?

Or even better the playlist? :D

[joyofspin]

Scott - loved the idea here - changed it up a bit to fit an hour class and the reaction I got was "what? were you trying to kill us today?" Just loved that.

5 minute warm up
2 minute jumps
16 minute flat (4 min seated, 4 min standing flat & repeat)
2 minute jumps
16 minute hill (4 min seated, 4 min standing climb & repeat)
2 minute jumps
16 minute - all road (4 min seated flat, 4 min standing flat, 4 minute seated climb, 4 minute standing climb)

59 minutes of riding before cool down. It was truly awesome.

Thanks for sharing the ride.

Love to see what your playlist looked like.

[SpinBob]

Scott,
Felix said your ride and the studio were awesome, I can think of no higher praise.

[spintensity]

Joy

Nice Modification! I'll see if I can dig up the playlist.


Spin Bob

I fully agree, what Felix said was an absolute honor, a huge complement! Thank you so much Felix for the kind words.


SCOTT
MI
MIAMI

[joyofspin]

Thanks Scott - for anyone else looking at my modification to the ride- you are correct - there is no recovery in there. Most of my riders didn't need it and the first 4 minute of every 'section' was seated and could be toned down in intensity to stay below 75%

[monical1]

I love the first ride posted and the modifications to it, as well. Thank you for sharing. I can't wait to use it on my seasoned Mon, Wed, Fri riders. They're not gonna' know what hit them! Pow, right in the kisser - I love it! I can't wait 'till I grow up and can post a profile like this that I made up. You're simply the best!

Monica

[Moonsavvy]

Did this one, had to shorten it a bit, but it was fun and challenging. Thanks Scott!