How to Create Your Ride
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Try
to plan your ride in the shape of a bell curve. Warm up
in the first few songs. Gradually increase the intensity of
the class. At about the middle of the class, you should have
reached your peak of intensity. From this point on, gradually
decrease the intensity of the ride. Remember that intensity
can be adjusted by resistance or by speed. Below is a sample
class format. My classes last approximately 50 minutes,
including the warm-up and the cool-down. I usually use about
10 songs. Be sure to time the length of your ride before
teaching the class. Also, make sure you give your participants
time to recuperate in between songs. Don't forget to give them
water breaks!
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Song 1: Flat Road |
Low Resistance |
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Song 2: Seated Climb |
Medium Resistance |
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Song 3: Sprint |
Interval Low/Medium Resistance |
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Song 4: Jumps |
Medium Resistance |
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Song 5: Seated/Standing Climb |
High Resistance |
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Song 6: Standing Climb |
High Resistance |
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Song 7: Flat Road |
Gradually increase resistance throughout |
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Song 8: Sprints |
Low/Medium Resistance |
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Song 9: Standing Run |
Medium |
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Song 10: Flat Road |
Low Resistance |