SPEED & STRENGTH MIXED CLASS
This is my last week’s playlist and it has been well received. The focus is on keeping good form both on the fast tracks and the climbs. Originally I have not gone for power in any of these but the songs with 3 intervals each can be used for power intervals if you like the playlist but want to change the focus.
When using this profile in classes with consoles I say we will go from 60-110RPMs. If the bikes are old school I make it clear at the start: no bouncing on the speed sections, always keep up with the beat on the climbs as I know the beat on the climbing songs is from 60-64RPMs.
Make sure your breathing changes and HR raises on the speed sections: loads of sweat likely to appear. On the hills: can you feel the burn in your things, can you feel the hamstrings? You should feel like your legs are going to give up before your breathing does towards the end of the long hills.
This is 45min class including warm up and cool down.
1. Take me – a brilliant song brought to me by a participant. Lovely and long enough for a proper warm up.
- start 80-90 RPMs, mobilisation, form
- I spend 50% of the song in the saddle taking it for a few spin ups 85-95, 95-100 for about 15sec.
- if you have consoles you can vary: 15 sec keep the speed & add resistance, next one keep the resistance but add 10RPM
- towards the end (with 3min to spare or so) add resistance to catch the slower beat; match the music – that’s great for an easy climb; I get people out of the saddle to cue standing form; 15 sec – down etc watch the group
2. Vogue – work starts;
- leave resistance and add more if needed to match the beat; using RPMs? If I remember correctly it’s 62-64
- in the saddle
- every chorus stand up and do a faster run/double time/around 70-80RPM
- I do 15/15/30/30sec
3. Say you love me – back on a flat
- resistance down to false/challenging flat
- focus: no bouncing, upper body relaxed
- RPM: 80-90/ no consoles: make sure it feels challenging
- every time the music changes which is 3 times for about 20-30sec at a time you go faster – RPM: 90-100. No consoles: speed up enough to feel a difference
4. Alive – amazing song – a bit of power work possible/speed work
- keep it on a false flat 80-90RPM in the saddle
- 3 intervals 20/20/25 easily identifiable within the song in the saddle
- focus: pedal stroke, feel the hamstrings work, ankle relaxed
- option with consoles: keep your speed constant, before each interval add resistance to make it into a hill RPE 7
- no consoles: keep going fast on a flat, change into a hill and go hard
- THIS IS NOT A FULL OUT SPRINT but it can be if you want however the recovery period would not be enough
- before the last one the break is longer: stand up if you need to
5. Tiring game – great energy
- false flat 80-90RPM
- 3 intervals: 15/15/30sec
- each interval 90-100RPM (with 110RPM option for those who are ready)
- before each interval resistance goes up so the interval is fully controlled
- 80-90RPM in between
- focus: no bouncing, upper body; find resistance that allows you the speed but is hard enough so that you have to keep focused otherwise your legs slow down
6. Stronger – strength section
- great long climb
- focus: pedal stroke so you can be aware of your foot positioning, stabilising upper body
- options: beat is quite clear in the song so even without a console it’s easy to follow; I always say: if you are an outdoor cyclist and you know your RPMs and you want the climb to be faster that 64-66RPMs (70-80) feel free to go faster as long as you are on a hill
- options: This is a long and demanding hill (use the lyrics). Ambitious version: you stay in the saddle the whole song. If you prefer variety: follow me we will be up and down (standing climb 3 x 60sec)
7. WTF – sorry for it being a bit explicit IT ROCKS
- false flat – speed work again
- 80-100RPM depending on the level of fitness
- find a number and keep it constant
- no console? Ride it like you stole it knowing you have 3:30min
- options: make it into a fast hill
8. Phat Planet – one of the best climbing songs
- the last big effort and a very long one at that
- pick up the beat or keep it between 60-70RPM climb
- 3 surges almost 1min each clearly identifiable
- in the saddle for this one apart from those surges when you stand up and run uphill
- options: you add resistance or speed for the surges but stay sitting
- focus: lean forward, upper body relax, smooth pedal stroke; particular attention to form standing up
- cool down
For a 60min class I use Soul is in the Air by Dezarate (7min 30sec or use any other long climb 64-66RPM) right after Alive by Sia. Same focus and options as in Stronger. Then after the last planet I add another 4min cool down song.
That gives the following structure: warm up, 4 x hill (strength) & flat (speed), cool down.