It's not the profile that takes so much time its finding the music. But I needed a break from the whirlwind which is my job this week, and bless my wife she let me do it so here's my latest profile. I used this one last night and it went over like crazy. The looks on every one's faces spanned from wide smiles to raw determination while doing the climb. What a fun trip!
I introduced a new timing during this profile for my class just to change things up. If you've used my profiles and not just my playlists in the past, you notice that I often have a "core" warm up. This is really just a a continuation of the warm up at the beginning with some interval position changes between the saddle and either a run or standing climb position. I use this time at the beginning of class really to instruct proper technique and form for the transitions. So they know how the bike is supposed to feel during a climb. Are they leaning on the handle bars, are they coming out of the saddle by using their quads or pulling on the handle bars. Stuff like that.
So during the core warm up, I generally run a set of intervals from seated climb to standing flat to standing climb/run (all around the 80rpm level). I say around this level because I don't mess with resistance loading during this part of the ride so depending on how much they load their seated flat they may be running when they stand up. Usually when I do this I spend equal time in each position just transitioning from one to the next, but today you'll notice my instruction has a 121 in the notes. That's to tell me that in 1 of the positions I spend twice as long there and then the position moves. For example on the first rotation I would do a seated flat for 5 seconds, then standing flat for 10, and moving to standing climb for 5 seconds. The second time through this rotation seated flat 5 seconds, standing flat for 5 seconds and standing climb for 10, and on to the next rotation.
If you can't keep track of which position is the double, who cares? Do them all for the same duration. The important thing is that you made it to the gym and you're doing something.
"A river never cuts through a rock because of its power,
but because of its ceaseless persistence."