Thursday, June 28, 2012

Once we get to the top we'll see...there's another top? Oh Crap!

You might not know it having looked at my most recent profile postings (a lot of interval sessions there), but Strength rides are my favorite.

Strength rides take more inspiration and creativity.  How do I create an atmosphere that motivates the participant to push to that 80-85% performance level and then stay there for the entire class.

Interval rides are much easier, I think because you can simply allow the music to run the show.  Throw in something your class likes and tell them to charge.  But Strength rides require more coaching.  You have to outline the objectives so that everyone knows why we're doing this, and then define each portion of the ride.  How many hills, is there wind, are we riding into the clouds.  Visualization is important because it distracts your mind from the agony that the lactic acid is trying to impose telling you your muscles have had enough of this nonsense.

Heart rate monitors are also much more critical because it gives you an indicator of how hard you're actually working.  During this ride there's a flat between the two mountains (Ke$ha, "We R Who We R").  It's important to still maintain enough resistance (aka, wind) so that your heart rate doesn't fall below 80%.  Remember the goal is to stay in the 80-85% range for the majority of the ride.

For the majority of your class that most likely won't have a heart rate monitor, it's still important to reference the HR parameters so that they can get a sense of why we train to them, but give them a reference point.  Their aerobic threshold is where they start to become short of breath.  They want to be just under that level of exertion.

Good Spinning!

Download STRENGTH 19 (click here)


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  1. Can you explain C-SF-SC:15? Does that mean you do each for 15 seconds then repeat? Thanks! - Newer spin coach and big fan :)

  2. I see from your legend this is what you mean. How do you keep track of the timing? I have the classbuilder app but find my head can be buried in my iphone instead of engaging with the class. Thanks for your help!