Riding profile
Hi Cathe! I know your gym offers spin classes. I was wondering whether you teach some of them yourself? And if you do, do you mind sharing a typical hour-long routine? Or perhaps just one of your favourite drills?
Thanks, and have a great day!
Sandra
Hi Sandra! When we first offered spin I taught it 3 times per week. Since then we have more spin instructors than any other group fitness instructor so I pretty much just fill in now. When I taught I did 45 minute classes and each one varied quite a bit.
Here is a sample of one of my riding profiles:
Warm up seated on a flat road light resistance (5 min)
Grab a drink of water and increase resistance just a bit, stay seated (for another 3 minutes).
Now stand and increase resistance for a moderate hill climb (5 minutes).
Sit and remove tension (grab water) while riding steady state (for 2 minutes).
Back up for a high and heavy standing climb (4 minutes).
Sit and remove tension and flush tightness out of legs (grab water) one minute.
Speed ride down hill. Seated light resistance and fast (2 minutes).
Ease off speed for 30 seconds (grab water) .
Stay seated and add slight resistance (ride one minute). Do this 4 times each time adding just a little more resistance from the last point you were at.
Now keep resistance and come up out of saddle and ride standing(one minute).
Keep resistance, keep standing and pedal faster for one minute.
Sit, remove tension, grab water, ride and recover one minute.
Moderate tension and stand for a moderate hill climb (3 minutes)
Stay standing and put butt back over saddle and ride lower for one minute.
Now alternate to the beat of the music (body up in normal stance 4 counts and then low and butt back 4 counts) for 2 minutes.
Sit and recover, grab water and ride steady state for a minute to flush legs.
Speed bumps for 2 minutes with moderate tension (start seated).
Speed bumps for one minute with light tension (start seated).
Recover steady state seated one minute, grab water.
One final heavy standing hill climb for 3 minutes.
Sit and speed downhill for one minute.
Seated recovery ride home, light tension, steady state for 3 minutes.
Slow down cycling to a gradual stop.
Begin stretches.