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CycleFit Fall 2002: Spin Class Descriptions
Expect the best in a spin training program
RD- Race Day
Not for beginners.
Race Day Energy Zone training can be compared to an actual
time trial bike race.
This training session comprises a variety of techniques and
heart rates and requires a substantial fitness base.
(Race Day training should never be conducted until at least
two months of aerobic base building is completed. The focus
is on challenging yourself and assessing your strengths, this
is not the place to work on weaknesses).
Race Day is a special event where you have the opportunity
to test your strengths and lay it on the line. Heart Rate
training range = 80-92% MHR
SH - Strength / Hills
Strength Energy Zone Spinning profile focuses on slow, steady,
hard resistance work that includes hill specific muscular
power so that muscle endurance and power in the hills is developed.
Movements include seated climbing and standing climbing, and
jumping on a hill.
· Enhanced Cardiovascular fitness
· Enhanced muscular endurance
· Strengthening of the tendons and ligaments
· Strengthening of the heart, by training in the 75-85%
of your MHR
R - R&R Recovery
We all know how to push, but few of us know how to rest. Recovery
rides become an essential component of a balanced training
program, allowing the body to absorb the benefits of the higher
· Increase ability to recover muscle and cardiovascular
systems from high intensity training sessions.
· Increase "absorption" of high intensity
· Increase fat burning.
PS - Power and Speed
These training sessions will cause the body to positively
change in order to better tolerate the physiological stresses
of racing. In order to stress the body, it must be given a
load that challenges its current state of fitness. Such a
load will cause fatigue, followed by recovery, and eventually
a greater level of fitness known as "overcompensation".
If the workloads are of the right intensity, slightly more
than the body can handle, adaptation occurs and fitness improves.
Overload happens during training sessions, but adaptation
occurs during rest.
TRAINING = WORKOUT + REST
POWER = frequency + muscular strength
SPEED = the ability to turn the pedals quickly
CP - Cadence and Pace Lines
Pace Lines Drills:
Learn the benefits of using pace lines while riding within
a pack of cyclist, otherwise known as "slip streams".
These training sessions will force you to push you're heart
rate to 80% MHR while leading the pack, then to drop to 70%
while we simulate the feeling of being in the pack and feeling
the pull of the draft.
· Take the lead for 2-3 minutes at a time
· Exert 25% less effort in the pack
· Expected to apply Mental Aspects and Focus
This training session will test your ability to keep a steady
RPM (revolutions per minute) while keeping a low heart rate
Emphasis will be put on keeping an average road ride cadence
of 90 RPM's plus. The use of a metronome will be instrumental
at helping keep a steady cadence for the required RPM of the
Learn the importance of pedal stroke techniques: Think of
a clock vs your pedal stroke, both travel clockwise, points
of focus: 12 - 3 - 6 - 9.
Focus on the upstroke and powering down on the pedals.
· Ability to work harder while exerting the same or
· Learn to control your heart rate through breathing
· Become a stronger cyclist, by learning proper pedal
E - Endurance
Aerobic Base Building. Physical and mental endurance is the
ability to resist fatigue while maintaining the highest cadence
(up to 110 RPMs max), utilizing consistent energy, rhythm,
tempo, enduring the saddle, and staying totally tuned in.
Components of Endurance Training:
65-75% Maximum Heart Rate
Primarily Seated Flat
Technique & Form
" The most important thing to me is, how in the process
of learning how to use my body, can I come to understand myself".
-Bruce Lee, 1971
CCLT - Criss - Cross Lactate Threshold
85% Max HR is an approximate threshold, to criss cross below
and above. With a good aerobic base, Energy Zone training
& proper recovery, you will get better at buffering lactic
acid and pulling lactate out of your blood to use for energy.
What is it?
" LT is the point where lactate (lactic acid) begins
to accumulate in the blood as intensity increase."
" A point beyond which the muscle cells can no longer
effectively process and clear the lactate being produced.
If the accumulation becomes too great and cannot be cleared
on a timely basis, the muscles will fail to contract efficiently
and exercise will slow considerably until recovery is allowed."
Great interval training.
Bike & Run
Back by popular demand.
This training session will consist of an hour spin class of
the Instructors choice and followed by a 30 min run. The run
has usually been a 5km loop, please realize this is not a
mandatory requirement of the class and if you choose to run
less or more then 5km or 30 min, you are more then welcome
to do so.
FI - FREE Intro to Spinning (30 Min)
· Learn the four safety tips for a safe ride
· Identify the three hand positions in spinning
· Be able to properly set-up a spin bike
· Learn techniques for a smoother, more comfortable
Most importantly, learn how spinning a benefit you, heighten
your cardio fitness and overall well-being.
New classes for the New Year:
SPIN and THE BALL:
An exceptional combination of a one hour spin class
followed by about 30 minutes of core strength building. Learn
to effectivelly use the exercise and medicine balls to build
core strength ie: back and abs.
Training for a long endruance ride.
Goals: To gain the ability to spin/bike from 2 to a 4 hours
Focus: Building a strong aerobic base