Hey guys! Happy Saturday!
Last week in my Saturday class we climbed two mountains. Usually I allow for more recovery in my class profiles, but this time I wanted to make it more challenging and work on muscle strength and endurance with my riders. So I came up with this cycling class profile.
I got very good feedback both on the class profile and the playlist. The playlist part of the feedback actually surprised me because a lot of the songs on it are outside of my regulars’ genre preferences. Yet there they were – sweaty and happy with both the workout and the music. So I’m sharing the ride with you today.
Indoor Cycling Class Profile #13: Two Mountains
Class duration: 45 minutes
Here’s the iTunes playlist for this ride:
Remember to open my Class Builder App Glossary before you dive into my notes below 🙂
Class Notes and Comments:
1: “Footloose”, Kenny Loggins – Warm up on a Seated/Standing Flat.
2: “Who Are You”, The Who – Seated Climb. Add the base of that hill/mountain in the beginning of this segment, just enough to get your heart rate up a little. Continue increasing resistance slightly throughout this segment, and remain in the saddle.
3: “Stompa”, Serena Ryder – Seated/Standing Climb. Keep the resistance from the previous segment and alternate seated and standing climb, adding resistance once at 2:46.
4: “Daredevil Descent”, Haik Naltchayan – Resistance is still moderate, but we’re starting that push to the top here. Alternate Running with Resistance and seated accelerations. My cue sheet says +5 RPM to current cadence on accelerations, but encourage your riders to go at their own pace here and accelerate by anywhere from 1 to 5 RPM.
5: “Enter Sandman”, Metallica – Seated Climb with Attacks. Add to reach heavy resistance at the beginning of this segment. Come out of the saddle to “attack” the hill. Take one more resistance increase at 2:26 and push all the way to the top of the first mountain.
6: “Me and Julio Down By the Schoolyard”, Paul Simon – Active recovery. Take the resistance back to the flat road level and give your class a chance to catch their breath and get some water. Either recover throughout this segment, or add light resistance and pick up speed by 5-10 RPM.
7: “Breathe”, The Prodigy – Recovery/Resistance Loading. Continue recovery into the beginning of this segment for about 1 minute. Start adding resistance back gradually throughout the rest of this segment alternating seated and standing climb positions and maintaining cadence. The last increase will bring you to just above moderate resistance level.
8: “If Trouble Was Money”, Sena Ehrhardt – add resistance in the beginning of this segment and slow down to climbing cadence. 2 minutes seated, 2 minutes standing and about 2 minutes of sprints (not more that 20 seconds each).
9: “Come With Me Now”, KONGOS – keep the resistance from the previous segments. Alternate running with resistance and seated climb.
10: “My Songs Know What You Did In the Dark (Light Em Up)”, Fall Out Boy – Rolling Hills. Alternate flat road and heavy resistance standing climb “attacks”.
11: “The Comfort Zone”, Vanessa Williams – Recovery and cool down. After all that climbing this song gets a new meaning! 🙂
And that’s that, my dear cyclists.
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Have a wonderful day, guys! Go out there and kick @$$ today!
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.