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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 intensity classes.
· Increase ability to recover muscle and cardiovascular systems from high intensity training sessions.
· Increase "absorption" of high intensity training sessions.
· 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.
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

Cadence Drills:
This training session will test your ability to keep a steady RPM (revolutions per minute) while keeping a low heart rate (HR).
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 training session.
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 less energy
· Learn to control your heart rate through breathing techniques
· Become a stronger cyclist, by learning proper pedal stroke techniques

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
Breathing Connection
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 (LT) Training
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 ride
Most importantly, learn how spinning a benefit you, heighten your cardio fitness and overall well-being.

New classes for the New Year:

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





Biking at the Extreme