Here's this week's spinning / indoor cycling profile.
| # |
TYPE |
Zone |
SONGTITLE |
m |
:ss |
| 1 |
warmup |
1 & 2 |
Use Me |
5 |
4 |
| 2 |
technique practice |
1 & 2 |
Heart of Glass |
4 |
35 |
| 3 |
pace practice |
2 & 3 |
Tired of My Tears |
2 |
43 |
| 4 |
pace practice |
2 & 3 |
Burning Down The House |
4 |
2 |
| 5 |
threshold |
3 & 4 |
Would I Lie To You? |
4 |
26 |
| 6 |
sprints |
3 |
Tequila |
2 |
11 |
| 7 |
sprints |
3 |
Something About You |
4 |
25 |
| 8 |
sprints |
3 |
Dance With Me |
5 |
13 |
| 9 |
sprints |
3 |
Running On Empty |
4 |
55 |
| 10 |
cadence practice |
2 & 3 |
A Change Would Do You Good |
3 |
49 |
| 11 |
pace practice |
3 |
Love Will Never Do |
5 |
49 |
| 12 |
gear practice |
3 & 4 |
Looking for Clues |
4 |
52 |
| 13 |
technique practice |
1 & 2 |
Move It On Over |
4 |
18 |
| 14 |
recover |
2 |
Too Late for Goodbyes |
3 |
35 |
| 15 |
recover |
2 & 1 |
Watermelon Man |
4 |
27 |
|
|
|
|
64.4 |
|
Download these songs on Apple iTunes.
Technique practice - Zone 2
:30 Seated Flat, :30 Standing Flat, :30 Combo Flat (in/out of saddle every 15 sec), add a gear repeat the combo
Pace practice - Zone 2-3
Establish pace in first 30 sec, 2 min to stand up and pick up pace and hit Zone 3 (challenging and difficult), 1 min back it off recover to Zone 2 (repeat)
Threshold - Zone 3-4
"Establish pace :38
1 min - Zone 2
2 min - Go to Zone 3 by adding gears
1 min - Add gear to get to AT
1 min - Back off one gear to Zone 3 and hold (this is hard because you want to quit!)
1 min - Back off one gear to Zone 2, recover rest of song"
Gear practice - Zone 3
"Take on an aggressive gear; stand up and accept it for 1 min
Sit down and hold for 2 minutes, repeat
"
Sprints - Zone 3
":30 Establish pace - just above push-point (where you control the bike)
First number - stand up and pick up the pace
Second number - recover and don't touch tension
15/45
20/40
25/35
30/30
35/25
40/20
45/15"
Cadence practice - Zone 3
"1:22 - take a cadence check, set tension at push point or just above
1 min - hold pace at first cadence check (at about :45 into first minute, tell them to pick up the pace a little so they are a little faster)
1 min - Take second cadence check, they should be one number higher and hold
(at :45 tell them to pick up the pace again so they are again one click faster)
1 min - Take third cadence check - this should bring them close to AT"
Energy Zone % of MHR my range
1) Recovery 50-60% 88-106
2) Endurance 65-75% 115-132
3) Strength 75-85% 132-150
4) Interval 65-92% 115-163
5) Race Day 80-92% 142-160