75 minute ride format

[amybatt]

I'm looking for new ideas for an extended class. I teach a couple a month and usually what I do is split it up into 3 segments, an aerobic/endurance portion, a hill/strength portion and then something different like paceline work or intervals of some sort.

I'm contemplating a Tour de France simulation for the next long class, but until I teach one tonight, I'm not sure how well it will be received.

Does anyone have any interesting ideas for an extended ride?

Thanks!

[jmd]

i think i would approach a 75 minute ride much the same way. some ideas to break things up a bit that come to mind:
-include a portion where they expand their personal talents or work on their weakness. a "free choice" time for all riders.
-use a "wild card" time, where riders pick from a hat what comes next.
-i've done a heads/tails segment where riders all get on a hill in 3. they choose heads/tails and i flip a coin, losers drop to the saddle and surge for 30 sec. then recover and get back in the game.
-turn off the music for a portion and build the inner strength and focus.
-time spent on specific aspects of becoming a stronger rider: pedal stroke, breathing, linking breathing to their pedal stroke, perfect posture, cadence work etc...

these may already be in your profile, hopefully some help. best of luck, take care...jmd:)

[amybatt]

I like the idea of a strength/weakness segment. It's sort of like rewarding them for suffering through the ugly part! (And, as an aside, does anyone notice that students tend to love standing climbs and hate either flats or seated climbs?) I did a wildcard section with movements on index cards the last time I taught and they liked it.

Thanks for the ideas, I'll keep the others for next month!

[SpinBob]

You could always do one of those out and back rides, divide the class into two halves, create a profile for half the ride and the reverse it for the ride back.

Then for the music, create a play list for the ride out and then for the ride back, play the same songs in reverse order, but remade by a different artist.