RealRyder Indoor Cycling Burn Your Last Match!

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1 Overview: RealRyder Indoor Cycling Burn Your Last Match! Anaerobic interval training is an effective way to help your riders blast through fitness plateaus, build power and speed and torch calories. Learn appropriate coaching, recovery time and cues to keep your interval training programs scientifically-smart, fun and your riders injury free. Leverage the dynamic turning and banking movements, exclusive to the RealRyder Indoor Cycle, and walk away with 3 distinct interval profiles that you can teach the very next day! I. HIIT Defined And Benefits II. 5 Ts result in: correct effort + appropriate intensity + results + FUN. Teach cadence 2. Teach RPE/LTHR; Do not teach or encourage intensity blindly! 3. Teach proper resistance/gear 4. Teach power (resistance + cadence); Move your bike forward! 5. Teach ALL ryders to associate with RPE and/or LTHR; safe/physiologically smart/results oriented III. What You Need To Know About Energy Systems. VO2max; Steady State; Max Steady State 2. Lactate Threshold; LTHR; LTHR2; LTHR 8-minute Field Test (discussion only) IV. Energy Zones s result in quick, easy and purposeful planning! Energy Zones RPE % LTHR Descriptive Rating 5 = Sprint 0 00+% Anaerobic All Out Effort 4 = Accelerate % (LT2) Hard to Very Hard 3 = Pace % (LT) Moderate to Hard 2 = Cruise to 90% Easy to Moderate = Spin 2-3 < 80% Warm Up / Recovery V. Key HIIT Zones. CPA (Cruise, Pace, Accelerate) 2. Sprint VI. Burn Your Last Match (BYLM) The Ryde! RealRyder Indoor RealRyder.com & find us on Facebook! Made To Move!

2 RydeBlock Burn Your Last Match Zone 5 - Sprint RPE 0 00+% LTHR 95-00% LTHR % LTHR Zone - Spin Time 5:00 8:00 3:00 4:00 RPM/Position 80-0/Seated flat/ 80-90/Combo hill-flat 60-80/Combo hill/flat 60-00/Combo flat-hill Raw Artistic Soul Feat. Edisney Portales Vega 2 Not Your Fault - AWOLNATION Preview ryde/and concept of burning a match on a ryde and what the box of matches represent; warm-up/prep energy systems; intro bike movement/leaning/steering; correct body positioning out of saddle; theme: on this ryde to compete, improve fitness and burn calories and sustain high level effort throughout the ryde. Continue warm-up; : intervals at Cruise and Pace; intro new ryders to intervals at Cruise and Pace efforts to build capability safely; build aerobic endurance foundation for HIIT; module can be repeated and length of intervals increased using the same ratio 3 Sail - AWOLNATION 2: (60:30) Pace and Spin; build endurance and quick recovery capability at LTHR effort levels; module can be repeated or effort/recovery times increased using the same ratio 4 (Vengeance Remix) - Blur Time to burn a couple of matches ( sticks ); building from 2: interval ratios, to :; increasing top level effort (Sprint and Accelerate) and matching it with minimal recovery and sustained moderate to high level effort during recovery; module can be repeated or length of effort/recovery increased using the same ratio; bridge the gap and attack!

3 RydeBlock 2 Burn Your Last Match Zone 5 - Sprint RPE 0 00+% LTHR 95-00% LTHR % LTHR Zone - Spin Time 2:00 6:00 3:00 5:00 4:00 RPM/Position 85-0/ Seated 85-00/Combo hill 80-00/Combo flat 90-0/Combo flat-hill 80-90/Combo flat-hill 5 Fortunate Son - Creedence Clearwater Revival 6 The Rolling Stones vs.miss Kittin Recovery; sit up; ryde relaxed and hydrate :2 Pace/Accelerate; increase sustainable power at LT; improve ability to recover after hard effort, even while sustaining a moderate to hard recovery effort 7 Adele - Rolling in my deep Recovery at Cruise from downhill descent; quick and sharp pedaling; stay on top of the gear and in form; overview the next module (challenge ryders to participating in 2 of 3 breakaway Sprint efforts) 8 Eminem - Lose Yourself Accelerate and Sprint; 30:30 (:) Each ryder is encouraged to attempt at least 2 of 3 breakaway 30-second Sprints; build to an all out sprint in a 30-second time frame; option: advanced ryders could repeat module 8-2x with 4-6 minute Spin recovery between each build for a focused interval Sprint workout; builds fitness quickly but not for everyone! 9 Sun Is Shining Bob Marley Vs. Funkstar Deluxe Spin (downhill), Accelerate (uphill) and Cruise (flat)

4 RydeBlock 3 Burn Your Last Match Zone 5 - Sprint RPE 0 00+% LTHR % LTHR % LTHR Zone - Spin Time 2:30 7:30 8:00 5:00 RPM/Position 85-0/ Seated flat 80-90/Combo hill 60-80/Combo hill-flat 80-00/ Combo hill 0 Warm Sound - Zero 7 Recover; stay on the ryde and in form, and hydrate Where My Keys (Original Mix) - deadmau5 2 The Agony And The Ecstasy (Featuring Selah Corbin) 3 Change the World - Eric Clapton Rolling hills CPA (Cruise/Pace/Accelerate) module; threshold and endurance build ; CPA is a key training intensity combination that helps to build sustainable power at LT and sustainable output during an entire ryde BYLM: Partner and alternate ryding sprint intervals 60:60 x4 and coaching during recovery x4; standing sprint occurs around 4 hairpin turns and seated recovery on flats before next steep hairpin; last 30-second sprint (4 th one) both ryders go and compete against one another. Note: ryder sprints on red and recovers on green, ryder 2 sprints on green and recovers on red; both ryders sprint on last red Sit up and recover; gentle incline to finish; standing and seated recovery; turning, easy return to home Cool Down

5 RydeBlock # Ryde Name: Template Zone 5 - Sprint RPE 0 00+% LTHR 95-00% LTHR % LTHR Zone - Spin Time RPM/Position