Spring Step

This ride can be coached as thematic or just as shown without the thematic coaching. Coaching for a thematic ride. The inspiration for Spring Step is the transition from winter to spring and how we experience this mix of two very different seasons, physically and mentally.  Emphasize emotional connections – to the music, from body…

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Light it Up!

This is a fat-burner. Rider’s challenge themselves to stay primarily aerobic in this ride – easy, moderate, sort-of-hard, at or just below threshold RPE (rate of perceived exertion); RPM 80-100. Climbs and jumps can exceed threshold with 80-60 RPM. For riders who just love to crank up the intensity and ride in the lower RPM…

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Spinning Movements and Symbols

This download provides a quick overview of the Spinning movements and symbols, including intensity and RPM. Let me know if you have any questions! Download this Info Share this!

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Loops and Ladders

This is one of my favorite combination rides: three Loops, three Ladders, three recoveries. The loops repeat identical movements and durations. Each ladder increases time and intensity or speed. Each loop and ladder are approximately 7:00, each recovery is approximately 3:00. Those of you who have been following me for awhile know that I’m Spinning®…

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Pyramid Fire

Test your rider’s ability to recover with this interval pyramid ride! Six sets of intervals – duration of effort increases while recovery duration remains the same. After the warm-up, give riders 1:00 to find a steady seated pace, intensity just below threshold and enough resistance to work with for the accelerations over threshold. I coach…

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3, 2, 2 Ride

Coach your riders through six 7:00 loops on this 3,2,2 Ride! 3:00 at a somewhat hard Rate of Perceived Exertion (RPE), 2:00 at or just above threshold (hard), and 2:00 at moderate RPE. I gave riders the option to be in or out of the saddle on the 2:00 Hard efforts; otherwise we were seated…

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3-In-1

Three challenges in one song. Riders have three movement, speed or resistance efforts within each song. Intensity can start with easy, moderate or sort-of-hard for the first efforts (it will vary as the ride progresses), but the second effort is always at threshold and the third is above threshold. For example, for Song 2, Shivers,…

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Lighter, Longer

To be able to go longer, stronger you have to train lighter, longer. This week’s profile is Lighter, Longer: two 8:00 seated flat road Zone 2 intervals (moderate intensity) 90-95 RPM with 4:00 Zone 1 (light intensity) recoveries followed by a 7:00/8:00 seated flat Zone 3 (tempo) intervals (sort of hard intensity) 90-100 RPM with…

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Roaring 20s

Five blocks of Roaring 20s! Twenty second accelerations (A) off a steady state (SS) effort. Toward the end of the warm-up, have your riders find and hold a sustainable, moderate effort below threshold (steady state). During the ride, they will come back to that steady state for the longer intervals (2:00, 1:30, 1:00). For the…

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Four Loops

Four 8:00 loops ending with a strong, fast straightaway to finish. I chose fast flats, jumps and out of the saddle in hand position 3 for the movements; between 1-2:00 for duration with refuels between each loop. This simple structure enables a lot of flexibility. It’s easy to select your own movements and durations. With…

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