Rolling Hilly Course Endurance One
January
25, 2013
I
adapted this workout from a book I bought about a year ago. The book is
called
Workouts in a Binder for Indoor Cycling [Spiral-bound] Wes Hobson , Dirk Friel
It has A LOT of useful
information in it, if only I could find the time to devote to reading it...
One thing I did grab out of
the book was how to calculate the RPMs, Count your leg movments, for example
your knee's upward movement, for 15 seconds and multiple by 4, that is your
RPM. I didn't get a chance to use this for my riders in class yet, but it
does help me..
Anyway on to the profile
Mother- 5:36 Pink Floyd easy warm up
song, enough tension to feel the road, deep breaths
Every Teardrop is a Waterfall
5:12 Coldplaery Ty- 30 seconds standing, 30 seconds seating
Sympathy for the Devil 6:28
Rolling Stones - alternate legs, one minute right leg does all the work, second
minute left leg does all the work, third minute work both legs, even it out,
repeat
Sunshine 6:01 - Rolling
hills, one minute on with tension, one minute off with a faster pace
Do you love me 2:55 - Rest
song, easy pace, easy tension( flat road) people can choose to stand during
this time
Insomnia 6:45- Rolling hills
as above
Let my love open the door
2:45 - Rest song
Howlin 4:16 - progressive
slow hill building for this song and next, add tension every 2 minutes
Swamp 5:16 -
Zocalo 8:37 - Nice strong 75%
hill, release the tension, flat road, breathe and work, let the muscles move
you, drive your legs with your breath.
No Surrender 6:37 Cool Down
Home 3:29 Stretches
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