Cycling Class Plan: Around the World

cycling class plan

This cycling class plan and playlist will take you on a trip around the world with the international music and a variety of terrain.

Hey guys! Happy Hump Day!

So where I teach we have a lot of people coming from all over the world to live for a year or more. What do people do when they move to a new place? They join the Y 🙂 That’s the place to go to get to know the people and the community and to exercise. You’ll easily see people from Australia riding along side someone from Sweden in my classes, and that makes it SO much fun!

So one day I thought I’d put together a cycling class plan and a playlist where everyone (or most people) in my class can potentially hear their native language or the name of their country. Here’s what I came up with.

Cycling Class Plan: Around the World

iTunes Playlist:

If you’re a Spotify kind of person, here’s the Spotify playlist for you (follow me on Spotify):

Cycling Class Plan Notes:

I built this class using the Class Builder App by Cycling Fusion.

Don’t forget to open my Class Builder App Glossary to decode the notes below.

1: “Waka Waka, Shakira – Warm up. Find a comfortable pace between 80 and 110 RPM with a flat road resistance level. Transition between Seated and Standing Flat.
2: “Born In the U.S.A.”, Bruce Springsteen – First gradient climb. Start adding resistance from the flat road level. The first add is going to take you down to 80 RPM (which is a very easy climb). Try and maintain that cadence after adding resistance for the second time. Add #3 will take you down to 70 RPM, come out of the saddle to stretch out your legs a little and overcome the new gear. Add #4 will bring your RPM’s down more – between 60 and 70. Stay with it after add #5 and come out of the saddle to help you maintain the same speed as you had seated before adding for the 5th time.
3: “From Paris to Berlin”, Infernal – Return to flat road resistance in the beginning of this song. Find a comfortable pace between 80 and 110 RPM. Perform cadence drills increasing your speed by 10 RPM for 20 seconds every time and returning back to the comfortable cadence. Focus on smooth pedal strokes throughout.
4: “Moscow Calling”, Gorky Park – Jumps. Add moderate resistance in the beginning of this segment. Perform jumps (at least 4 count!) for 30 seconds adding resistance twice in this segment. Sprint at the end.
5: “Big In Japan”, Guano Apes – Speed Drills/Flat. Return to flat road resistance in the beginning of this song. Find a comfortable pace between 80 and 110 RPM. Perform cadence drills increasing your speed by 5 (once) and 10 RPM (twice) for 20 seconds every time and returning back to the comfortable cadence. Focus on smooth pedal strokes throughout.

6: “Ещё Люблю” (Still Love You), A-Studio – Seated/Standing Climb. Add the base of the hill in the beginning of the segment. Come out of the saddle for standing attacks, then add resistance and return to the seated climb.
7: “Ecuador”, Sash! – Seated/Standing Flat. Return to flat road, and find the beat of the song in the beginning of the segment. Come up for a standing run, then return to the saddle and back to the beat.
8: “Le cose che non dici”, Tiziano Ferro – Gradient Hill + Attacks. Build resistance to a steep climb with 4 adds in the first part of the segment. Perform attacks out of the saddle. Add resistance one last time and return to the saddle for a seated climb for the last 30 seconds of the segment.
9: “Save Me, San Francisco”, Train – Seated/Standing Flat. Return to flat road resistance level and find a comfortable pace between 80 and 100 RPM. Pick up the speed by 10 RPM for a minute, then slow back down to comfortable pace and alternate seated and standing flat.
10: “Les cloches”, Garou/Daniel Lavoie/Bruno Pelletier – Rolling Hills. Start with a climb adding resistance twice. Then take it off to a flat road level and pick up the speed. At 3:09 add that hill back (same level of resistance or more) and climb seated for 1 minute. Pick up the speed on the hill for 15 seconds then take off the resistance and roll down the hill. At 4:50 add all the resistance back and climb seated till the end of the segment.
11: “Le temps des cathĂ©drales (Final)”, Bruno Pelletier – Final Push to the Top. This segment is only 2:25 long. Keep the resistance from your climb, come out of the saddle and attack for 25 seconds. Add more resistance and return to the cadence of the first attack. Keep it till the end of the song.
12: “Englishman In New York”, Sting – Cool down. Gradually slow down.
13: “Sailing to Philadelphia”, Mark Knopfler – Stretching off the bike.

Download .pdf for this cycling class plan: Ride 18 – Around The World

And that’s that, my friends. Please, share!

Ride on and have a wonderful day!

Lena

Need more ideas for your Spinning® Class / Indoor Cycling Class? Check out my other cycling class profiles.

New to teaching? I have a whole page with resources just for new instructors plus two wonderful programs to help you get started – Profile Review Program and Mentorship Program! Check them out.

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Done with that?

Pick up a few essentials I use for teaching my classes:

 

 

DISCLAIMER:

Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class. No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program. The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.

Comments

  1. Lorrie VanHeyningen says:

    Hi Lena! I want you to know that you have been so helpful to me! I am beginning my 1st TRX training session today with 8 signed up! This is good for our small Y in little Wenatchee, Wa. My question for you today is we are going combine cycling and our hiit/power toning class this summer and wanted to know if you had any great ideas of what to NAME the class! Thanks again! – Lorrie

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