RealRyder Indoor Cycling Adrenaline Rush!

Transcription

1 RealRyder Indoor Cycling Adrenaline Rush! Overview: A heart pumping, leg thumping, mixed terrain ryde. Plan your workout to highlight highs and optimize recovery lows. Leave your riders feeling exhilarated and proud of destroying old physical and mental roadblocks. Learn how to build crescendos into your RydeProfile through different coaching styles and use of music at just the right times. Keep your pack of riders totally engaged with choreographed RydeBlocks. I. Plan for Success A. Process-oriented vs. outcome-oriented training B. Breaking down physical and mental roadblocks II. Strategic Cuing A. Task cues B. Reflective cues C. Action cues III. Music & Movement A. What connects you to music? 1. Emotion and motivation 2. Controlling voice and music contrast 3. The power of BPM-- find your rhythm in the song B. Learn to: 1. Teach skill based choreography 2. Avoid predictability 3. Match music and rhythm to the energy of ride IV. Adrenaline Rush (AR) The Ryde! A. Coach, Cue & Connect 3C s that guide success B. Choreographed, Skill-based RydeBlocks 1. Straight-line ryding 2. 5-ways to change the ryde 3. Movement (natural movement under the rider; the turn; the set-up; slalom) RealRyder Indoor RealRyder.com & find us on Facebook! Made To Move!

2 RydeBlock # 1 Ryde Name: Adrenaline Rush Time :00 8:00 RPM/Position 100 or </Seated Preferred/Combo Preferred/Combo; Preferred/Standing Drill: use optional upbeat music, 5-7 minutes Prep and bike skill practice Review 5 ways to vary ride (in/out of saddle; rpm/load; movement) turn, set-up, slalom ASAP Drill; w/ and without pedaling move bike w/ hips; no pedaling Know the bike: leaning, turning, steering drill Mastering the art of 3-D ryding via practice and repetition 1. Bruno Mars, Uptown Funk, 4:30; 115 bpm Start RydeProfile Warm-up: Let the Turns Begin! Stay in green/2-3rpe, master turns w/cadence below <100; good technique in the saddle 8 setups R/L; 4 set ups R/L; 2 set ups R/L; single R/L 8x set up R, hold turn to left; set up L, hold turn to right single set up R/L 8x Repeat choreography block sequence; tie choreography blocks into terrain/goal 2. Jestofunk, Say It Again, 4:00; 118 bpm; Hercules & Love Affair, Do you Feel The Same?, Purple Disco Machine Remix, 4:00; 118 bpm Build RPE from blue 4/5 to yellow 7/8; master the bike handling at cruise/pace levels Set up 4x R/L and move into a standing climb for 30- seconds; repeat Turn R/L 8x alternating Set up 4x R/L higher gear, standing 1-minute climb Turn R/L 8x alternating easier gear Set up R, then L, holding turn in lower gear; repeat 3. Juno Reactor, Conga Fury, 8:06; 160 bpm Wicked Hill: coming in from a 60-second recovery, build 2x orange/recovery/orange efforts, recover 30-sec green Build 4x from 4-6 RPE to 7-8 RPE; at minute 14:00 (2- minutes in) increase rpms or gear gradually on challenging hill climb, until final climb starts at minute 18:00; repeat rounds w/ 30-second recovery 3. continued Juno Reactor, Conga Fury, 8:06; 160 bpm Dong builds crescendos in a mixed interval forma; in/out of saddle; peak effort during last 10-seconds of 30-second build Note: turning is optional due to higher intensity efforts; default to straight-line ryding Last 2-minutes, encourage a standing finish to this section

3 RydeBlock # 2 Ryde Name: Adrenaline Rush Time 9:00 6:00 5:00 RPM/Position /Combo /Combo Preferred/Combo 4. Jack Ü - Take Ü There feat. 5. Geronimo (Matoma remix), Kiesza, 3:00 80/160 bpm; Royal Sheppard 3:30; 150 bpm; Blood, Figure It Out, 3.00 (x2), repeat 2x for 6-plus minutes 108 bpm, (nine minutes total) Long team climb; use action cues to set plan in motion; Group will trade off climbing hill; remind them to be process oriented focus on the next step that will make them successful, one step at a time add lead-outs, where one person (or a small group) leads entire pack Optional: leaning, turning, steering, set ups, weaving Wild & fast downhill; use chase line; during blue zone maintain very quick cadence of , or plus 10 rpm when compared to preferred Maintain intensity w/ rpms & quick leg turnover vs. gear Focus on recovery/good form Add slalom turns R/L; let bike flow Practice holding long radius turns R/L, after entering the turn with a set up; repeat 6. Thunderstruck, AC/DC 4:52; 120 bpm Road Race sprint theme: Optional teache off bike Partner students; one coaches, the other races Build yellow, orange, red 30- second columns in 10-second increments; use individual effort for these; for two red all out pushes, create team effort that allows partners or individuals or small group to carry load over 30-seconds for short periods of time 6. continued Thunderstruck, AC/DC 4:52; 120 bpm On last 90-second red push, divide into 3 teams or attack as a group and build 10/10/10, moderate, to hard, to all out consecutive (3x) efforts Have racer complete 16 slalom turns (partner/coach counts them out); keep control of bike, feather into end of turn; no banging On second interval, set and execute turn; hold for 10- seconds and come out of turn

4 RydeBlock # 3 Ryde Name: Adrenaline Rush 7 Time 5:00 Total Ryde: 45:00 RPM/Position Seated/Combo 7. Use upbeat music, fast tempo; 5-minutes Recovery/cool down--high energy, light/peppy; keep rpms up with spin-ups alternating every 30-seconds Review/practice bike skills and choreographed sequences of set up, leaning and turning Review the choreographed block focus and how to plan a ryde using them during the recovery stretch

5 RydeBlock # Ryde Name: Time RPM/Position