Master Class The Feared Fang Mountains Climbing Scared on Halloween Night

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Master Class Climbing Scared on Halloween Night Created by Tom Scotto, ICA Master Instructor Training Type: Climbing Endurance, Strength, and Power Working HR Zones: Zones 3 5c Total Class Length: 60

1 Master Class Climbing Scared on Halloween Night Created by Tom Scotto, ICA Master Instructor Training Type: Climbing Endurance, Strength, and Power Working HR Zones: Zones 3 5c Total Class Length: 60 minutes Profile Objective and Intensity: Take your class to their scary limit on six climbs. True to its name, the Fang mountain range resembles well a set of fangs. The first and last climbs are the highest peaks, with four smaller climbs between them. The first climb starts off steady, but then gets aggressive as fear takes over, leading to a very steep summit targeting Zone 5. The next four smaller and shorter climbs each have their own elements of challenge, targeting Zone 4 at the summits. The final is the most intense, provoking another Zone 5 effort prompted by monster attacks near the top. This Halloween ride features many themes from horror movies, plus songs with appropriate titles. Have a contest in class to see who can name the most movies or songs. Modifications and Options As with any ride, and particularly classes that incorporate numerous climbs and muscular efforts, riders should be instructed to work within their ability regardless of how scary the instructor or terrain is. Special Note and Challenge Taking on this profile as written will challenge your confidence as an instructor. Not because of the technical aspect and training science you must spew, but rather the mysterious nature you must project. Let s see who has what it takes. Copyright 2013 Indoor Cycling Association Page 1

3 Feared Fang Coaching Intro / Warm-Up Toccata in D Minor, Virgil Fox, 2:50, ~ bpm (Rubato) Christine, John Carpenter & Splash Band, 4:56, 120 bpm Usual pre-flight information: Intro, zones, form, hand positions, safety, etc. Welcome [said in a mysterious voice]. Today we will be confronted with that which is considered the scariest thing in cycling (besides crashing), CLIMBING! We are headed where few riders have gone and none have returned the Feared Fang Mountains. You can see by the contour of the profile that this mountain range has the ability to eat you alive. Once between the teeth, you will have to fight with all of your strength to survive. Before I tell you more, you must tell me something What is the name of this piece of music? Those that do not answer correctly will be given over to tension torture and must add noticeable, bone-shaking resistance. This challenge will be presented to you with each piece of music. You will have only 15 seconds from the start of each new song to guess the name. Continue at your own risk. [As the second song, Christine, starts ] We must prepare ourselves to enter the Fang Mountain range. This includes waking up the muscles that are needed to climb into the night, and the leg speed to descend like a bat out of hell. We are going to perform two 30-second speed intervals followed by two 30-second strength intervals as we continue our warm-up. You will have 30 seconds to recover from each. For the speed intervals, ensure riders add enough resistance to remain in control at a fast cadence between 90 and 120 rpm. The rider s top speed will depend on their technique and ability to keep a quiet and relaxed upper body without bouncing in the saddle. The strength intervals require riders to add as much resistance as it takes to slow their cadence to 60 rpm (the lower pulse of the music). Riders should not struggle by wrestling the bike or pedaling below the indicated speed. Copyright 2013 Indoor Cycling Association Page 3

4 Race to the Fang Mountains Frankenstein, Edgar Winter, 4:44, 98 bpm Steady-state tempo riding with short rolling hills targeting Zones 3 and 4. Let s not delay this horror any further. You have gotten to close to the foothills of the mountain range and no creatures of the night have enveloped you. You have no choice but to race toward the first climb. You must gauge your effort correctly and stay within Zone 3 for the fast flat sections. Each short 20- to 30-second rolling hill will force you out of the saddle and into Zone 4. You must do your best to return to Zone 3 once back on the flat sections. The creatures are smart and do not expect to catch you on the run up to the first climb. However, they will count on your inexperience and expect that you will have ridden so hard that you will weaken on the mountain. You must remain strong to survive. Climb First Fang Suspiria, Goblin, 6:02, 72 bpm Muscular endurance to strength. Settle into a steady seated climbing tempo targeting Zone 3. This is critical for survival. Try to stabilize your breathing. 2:30 The creatures we thought we escaped have planned an ambush. It is now or never. Add as much resistance as it takes to force you out of the saddle and turn on the power. Caution the climb becomes very steep at the top, so save some energy. 4:15 Either simply sit without decreasing the resistance or add some for the full affect. This last 1:45 is the hardest. You can see the moon peering over the peak. Go for it. Theme from Halloween, Soundtrack & Theme Orchestra, 2:19, 140 bpm Try to recover and flush out the legs downhill. The road is treacherous and pitch black. Descend holding a fast but controllable leg speed. This is your chance to put distance between you and danger. Copyright 2013 Indoor Cycling Association Page 4

5 Climb 2 Theme from Exorcist II, Soundtrack & Theme Orchestra, 2:43, 76 bpm Standing climb to challenge our strength and stamina. Yes, you ve guessed it (or not). The real question is whether you can survive and stand the exorcism. Time to add enough resistance to allow us to stand, as we will remain out of the saddle the entire climb. Do your best to match your leg speed to the tempo of the music 76 bpm. This is going to set your lungs on fire and scare your heart to beat faster. If you must sit, it only decreases your chance of survival and allows the rest of us to get away while the creatures are occupied devouring you. Psycho The Murder, Orlando Pops Orchestra, 1:03, 112 bpm Downhill recovery. Even though there is nothing chasing you at the moment, you have gone a bit crazy from fear, causing you to carelessly race down the mountain with little regard for recovery. Climb 3 Theme from Friday the Thirteenth, Soundtrack & Theme Orchestra, 3:36, 64 bpm Muscular strength intervals. The road has turned to dirt with multiple steep ledges. To reach the next ledge we must overload our resistance and remain seated to keep the rear wheel from slipping on the loose gravel. Every 15 seconds we will approach a ledge we must climb up to. There are six ledges in all. If you thought your legs were challenged from the earlier climbs, they are about to get torqued. These efforts should simulate squats on the bike lots of squats. Copyright 2013 Indoor Cycling Association Page 5

6 Theme from Tales From the Crypt, Cincinnati Pops Orchestra & Erich Kunzel, 1:31, 69 bpm A short recovery plunge through a graveyard. Bombing downhill, barely in control, we must navigate tombstones. We are at the halfway point. If you turn around, you must still climb three mountains and navigate many frustrated beasts who missed their opportunity to grab you on your first pass. I suggest you continue. Climb 4 Hey Devil, tobymac, 3:15, 71 bpm Strong climb with aggressive efforts. Back in the city streets, there is nothing like a little tangle with the devil himself (a la Tour de France). As we weave uphill through creepy neighborhoods, hopefully the words of this song reflect your escape from his grasps. From the dark shadows of alleys and doorways, get ready for three attacks!! 0:40 [Chorus: 17 seconds] 1:25 [Chorus: 25 seconds] 2:18 [Solo & Chorus: 58 seconds to the end of the song] The Exorcist Tubular Bells, The City of Prague Philharmonic, 2:00 (3:30), 147 bpm Downhill recovery. After four climbs, multiple strength efforts, and vicious bouts of intensity to escape capture, your legs are thoroughly fatigued. Only two climbs remain, but they are the most difficult. If I were you, I would take as much recovery as I could get. Copyright 2013 Indoor Cycling Association Page 6

7 Climb 5 Black Magic Woman/Gypsy Queen, Santana, 5:20, 60/73 bpm Steep with a burst of speed at the top. Add as much resistance as you can while still remaining in the saddle. The second to last climb is the steepest of them all. We have seen much of what Halloween has to offer with various creatures, monsters, and even an appearance by the devil himself. Many in the past thought they were on the home stretch, but they underestimated the lulling power of black magic and the Black Magic Woman. 2:10 Add more resistance. You must battle the black magic. 3:20 Add more resistance. You can feel your body starting to succumb to the power. 3:40 Stand and try to bring your legs to the faster cadence (72 bpm). You must stay standing for the rest of the song (1:30) and climb at tempo to escape the Black Magic Woman. Nightmare On Elm Street Main Theme, The City of Prague Philharmonic, 3:00 (4:13), 82 bpm Recovery and last descent before the final fang. This is the most recovery you have been allowed thus far. This is for two reasons: (1) you are close to being tapped out with little reserves left, and (2) this is the scariest climb of them all and will require stamina, strength, and power. Rehydrate and try to recover your legs and heart rate. Consider how much your life is truly worth. Copyright 2013 Indoor Cycling Association Page 7

8 Attack the Last Fang Children of the Night, Juno Reactor, 7:57, 72 bpm Muscular strength and power. (Most will never guess it since it is neither from a movie nor popular, but freak them out anyway.) Welcome to the longest and most intense climb of the Fang mountain range. Your stamina and desire to survive will be thoroughly tested. Add as much resistance as it takes to put you as close to Zone 5 as possible. Ascend any way you can seated or standing. At this point there is only one thing left that can possibly instill fear and cause us to climb with every last breath. It is the scariest thing of all found in the most horrific of movies CHILDREN!!! Some are wearing freaky white dresses, while others see dead people. They are the Children of the Night. Get ready for five standing attacks. During each, try to stand and accelerate slightly above the speed of the music. You will need to return to your grueling climbing tempo between each attack. 3:06 3:34 (28 seconds) 4:01 4:26 (25 seconds) 4:41 5:09 (28 seconds) 5:36 6:16 (40 seconds) 6:56 7:35 (40 seconds) Congratulations! You are the first to have climbed and escaped the doom of the Feared Fang Mountains. Final Thoughts Theme rides are a fun way to mix it up and break out of our usual way of teaching. So have fun! This is also the type of ride that does not require a lot of cycling visualization. We just need to envision being chased and nearly captured by creatures (whatever they may be) as we climb and descend the scariest of mountains in the dark. Turn out the lights and close your eyes if you dare. Copyright 2013 Indoor Cycling Association Page 8

9 Classic Climbs Profile Master Class Climbing Scared on Halloween Night Section Music BPM Time Toccata in D Minor, Virgil Fox ~ 2:50 Intro / Warm-up Christine, John Carpenter & Splash Band 120 4:56 Race to the Fang Mountains Frankenstein, Edgar Winter 98 4:44 Climb First Fang Short Climb 1 Short Climb 2 Short Climb 3 Short Climb 4 Climb Last Fang Cool-Down / Stretch Suspiria, Goblin Theme from Halloween, Soundtrack & Theme Orchestra Theme from the Exorcist II, Soundtrack & Theme Orchestra Psycho The Murder, Orlando Pops Orchestra Theme from Friday the Thirteenth, Soundtrack & Theme Orchestra Theme from Tales From the Crypt, Cincinnati Pops Orchestra & Erich Kunzel Hey Devil, tobymac The Exorcist Tubular Bells, The City of Prague Philharmonic Black Magic Woman/Gypsy Queen, Santana Nightmare On Elm Street Main Theme, The City of Prague Philharmonic Children of the Night, Juno Reactor Bela Lugosi s Dead, Bauhaus (itunes, Amazon) 72 6: : : : : : : :00* 60/73 5: :00* 72 7: :34 *Song edited for length Copyright 2013 Indoor Cycling Association Page 9

Master Class Aerobic Conditioning

Master Class Aerobic Conditioning Master Class Created by Tom Scotto, ICA Master Instructor Training Type: Cardiovascular Fitness Working HR Zones: Zones 3 4 Total Class Length: 60 minutes Profile Objective and Intensity: As January is