Strength Looping Profile

[monical1]

Another looping profile. I'm so predictable, aren't I? They're easy to follow and it gives you some repetition to work on form. When you're first starting out, I think it's important to get the form right. So here goes:

2 minute seated climb, moderate resistance, not a flat road but not a steep hill. Cadence should be around 80, comfortably. HR 75% MHR
2 minute seated climb, your hill just got a little steeper. Feel the difference, you're having to work harder to keep the same cadence. HR 75 - 80% MHR
2 minute standing climb, you need to add more resistance to compensate for being stronger when you stand, push and pull through the dead spots at the top and bottom of your pedal stroke. Focus on your breathing to maintain a HR of 80% MHR.
2 minute jumps on a hill. You should be going from seated with your hands in second position to standing with your hands in third position. Find a rhythm, not too fast, the only number you should be worried about is your HR. Work on slowly bringing your HR up to 85% MHR. If you go above this number, lengthen the time between jumps.
2 minute standing climb, third position. Work on maintaining your HR @ 85% MHR.
2 minute seated climb, if you can't keep your cadence above 60 using the standing climb resistance or your HR goes above 85%, back off the resistance just a bit.
3 minute recovery hill, the hill you started on. Work on bringing your HR back down to 75% MHR. You'll actually have 5 minutes to do this because when you start the second loop, you start with the 2 minute moderate hill. During that time if your HR starts to drop below the desired 75%, just pick up your cadence a bit.

Repeat the 15 minute loop two more times for a total of 45 minutes of solid work between 75% and 85% MHR.

Enjoy!

Monica

[SpinningInPrescott]

Nice profile, Monica...I'm going to use on Thursday for my Strength Ride.

I put a little elevation profile together based on it to post on the wall for my riders...

Thanks again for posting your ride.

:) PS

[like2bike]

Wow what a team you guys make! Using both the profile AND the visual. THANK YOU!

[fitfan]

Thanks Monica. I was looking for something to spice up my classes this summer and this should work. What music did you use?

[monical1]

It's funny, I use my Electronica by Monica cd for this one. People on this forum are going to think it's the only cd I have :redface: but I swear I have at least sixty cds! I just happened to use this one for a cd exchange.

Here's the list, it works really well with this profile, I use the first two songs for warm up:

1) Peter Schilling: Earth Below Us (German version) 05:04
2) Falco: Rock Me Amadeus 03:23
3) Leftfield: Black Flute 03:46
4) Falco: Der Kommisar (German version) 03:49
5) Markus Schulz: First Time 09:14
6) Chris Coco: Falling 04:56
7) Goldfrapp: Strict Machine 03:51
8) Air: Surfing on a Rocket 03:43
9) Ministry of Sound: Another Night 03:55
10) Ralph Myerz and the Jack Herren Band: Think Twice 06:16
11) Crystal Method: Busy Child (Club Mix) 07:27
12) Rachael Yamagata: I'll find a way 05:14

[dannyb]

just tried this monica and was tougher than i expected. made me sweat like mad as well. it was difficult to keep the hr down when doing the standing climbs so i just let it go. kept the cadence around 80 but it made me blow. think i need practise on the jumps thats if i've got that bit right. is that from sitting to standing with a count of 2, 4, 6, and 8? i planned to do a 20 minute medicine ball circuit afterwards. no chance. maybe next time:roll:
spiders seemed to enjoy it. they were rocking and rolling all the way:)


many thanks
danny

[dannyb]

forgot to say how much i enjoyed it and how quickly it went. just flew!

take care
danny

[monical1]

Dannyb, I'm so glad you found it fun and challenging. The way I coach jumps is with HR parmeters. I tell them where I want their HR to be and ask them to "find a rhythm" that will take them there. If they can't seem to get their HR up, I say shorten the length of time between jumps, if their HR spikes too high, I say lengthen the time between jumps. At the beginning I always tell them to never do 'popcorn' jumps. There should be at least four counts between them. Mostly, it's just about finding a rhythm and keeping the transition between seated and standing smooth. When I coach jumps on a flat road our hand position never changes and we keep the cadence above eighty and sometimes, depending on the ride, we push a bit harder when we're standing, a slight pedal acceleration, coming back to our regular cadence when we sit. I believe it was Kszspin who says these are about 'transition and explosion'. When I coach jumps on a hill, we change our hand position from second when we're seated, to third when we're standing. Since these are usually done on a hill so steep that it's such a relief to stand, I don't ever coach pedal accelerations on them. Jumps can be a lot of fun but they need to be done with a purpose. I only have one profile where I do a lot of them. I just happened to teach it today. Thirteen minutes of jumps! Not all at once, of course. With each set, (5 min, 4 min, 4 min) we work on slowly bringing our HR up to 92% or V02 max. It's an all terrain ride and the class goes crazy for it. I have several profiles where I don't do any, this is just the other extreme. Take care Dannyb and keep on Spinning, I wouldn't want the spiders to get bored! One question, do you find that the Spinning helps you with your boxing in anyway? Just curious.

Monica

[dannyb]

think the spinning is very good for a strong base to work from. when i get better educated with the world of spinning i will introduce some sharp intense interval sessions. the best cardio machine for boxing is the versa climber. they are awesome!!! ever tried one? if not it's a must. however, very, very expensive. about £4000:o

happy spinning
danny

[amybatt]

I finally got a chance to use this last night and I loved it. Danny is right, it really flies by and I think it sneaks up on you a bit. I like loop rides anyway because I feel the first time through is reconnaissance, then after that they can temper their resistance and intensity to suit them. I was thrilled with it, although I'm going to tweak my music a bit to make it perfect.

It was a nice comparison to a lot of flat road work I've been doing lately.

Thanks Monica!

[monical1]

[quote=amybatt;64878]I finally got a chance to use this last night and I loved it. Danny is right, it really flies by and I think it sneaks up on you a bit. I like loop rides anyway because I feel the first time through is reconnaissance, then after that they can temper their resistance and intensity to suit them. I was thrilled with it, although I'm going to tweak my music a bit to make it perfect.

It was a nice comparison to a lot of flat road work I've been doing lately.


Thanks Monica! [Quote]

My feelings exactly! I tell the members that from the beginning. Focus on how you feel during the first loop, chances are you'll have to make adjustments. Don't worry you'll have a couple more chances. I just did the Jennifer Sage Loop de Loop stairs (something like that) that Patrick posted and it was so fun. Kind of funny too. People didn't think it would be all that challenging when we started the first set of stairs, and then WHAM, they didn't know what hit them. Fun, fun, fun! Thanks for the compliment, Amy. :)

[amybatt]

[quote=amybatt;64878]I just did the Jennifer Sage Loop de Loop stairs (something like that)

I'm doing this one again tonight. I did it once and didn't like my music, so I gave it a rest and will re-introduce it with better music tonight.

Monica, I have a couple other of your rides on my "To Do" list at home. I meant to take August off from new profiles but when I start hearing new music and I don't like the look of my old stuff, it is hard to resist doing new ones!