Fitgirl: Group Cycling * 2

I had to sub 2 cycling classes this week, I very rarely have to instruct group cycling, thank goodness!!  I find it to be a very taxing work out, but I think the participants enjoyed them :-)

Class # 1 - 20:10 Cycling

Warm up

Work out: 20 seconds work to 10 seconds recovery * 8 sets for each drill

Sprints @ base; rpm 110-120

1 minute recovery (i.e. standing jog)

Sprints @ base + 2 gears; 110-120 rpm

1 min recovery

3.      Sprints @ base + 4 gears; 110 rpm

1 min recovery

4.       Seated Climb @ base + 6 gears; 90 rpm

1 min recovery

5.       Standing Climb @ base + 8 gears; > 60 rpm

1 min recovery

6.       Standing Climb @ base + 10 gears; > 60 rpm

1 min recovery

7.       No bounce legs @ base + 4-6 gears; rpm: whatever participant chooses

·         If participant has bad knees, just do standing jog

·         Make sure participants hips are hinged

1 min recovery

8.       “Chantel Says” variety @ various gears/speeds

Cooldown

Class # 2 - 1 Minute Add On’s

Warm up

Work out: 1 minute drill A, recovery; 1 minute drill A & drill B, recovery, and so on.

1.       1. Seated Sprint @ base + 2-4 gears; 110-120 rpm

Recover

2.       Seated Sprint

2. Seated Climb @ base + 6-8 gears; 60-80 rpm

Recover

3.       Seated Sprint

Seated Climb

3. Standing Climb @ base + 8-10 gears 60-80 rpm

Recover

4.       Seated Sprint

Seated Climb

Standing Climb

4. Standing Speed @ base + 4-6 gears; 80-100 rpm

Recover

5.       Seated Sprint

Seated Climb

Standing Climb

Standing Speed

5. No bounce @ base + 4-6 gears; whatever rpm participant chooses

Recover

6.       Seated Sprint

Seated Climb

Standing Climb

Standing Speed

No bounce

6. Jumps @ base + 4-6 gears; up and down, whatever rpm

 No bounce

6.       Seated Sprint

Seated Climb

Standing Climb

Standing Speed

No bounce

Cool down

I was pooped!