Greetings my fellow spin addicts and indoor cycling instructors. Todays indoor cycling Workout of the Day drill is an all-purpose warm up song idea and full riding cues. This WOD will be rolled up into a full class profile called "The Punisher." You can find that here if you want to ride this on your own or lead a class with these suggestions. As the name suggested by "The Punisher" let start with energy, fun and get our ride with some style.
This remix is hot as hell... I bet you have not heard it but I dare you not to wanna pick up the pace with this one!
After confirming that your Riders bikes are properly setup we always begin with a 5~10-minute warm-up sequence at cadences in the 70-120 rpm range at a moderate intensity. You should be aiming for an RPE=3-4 (Rate of Perceived Exertion, or RPE, is measured on a scale of 1-10, 1 being no exertion, 10 being your absolute limit) in this warm up stage.
Start out with light resistance on the bike – load the resistance just enough to feel a slight pushback in the pedals – this is what we call the base load. Start pedaling right under the beat, then after 1:00, tell the rider to bust a move and speed it up and catch up to the beat. Now comes the fun part...!!
NOW! Get the Riders to gradually increase their RPMs/cadence until the point where they begin to bounce on the saddle. Then Add a touch of resistance and ask for a little more cadence
Then... once we get enough speed on the pedals to get some booty bouncing again we will reduce our RPMs/cadence back down (while holding the resistance) for approximately 30 seconds then gradually we will increase the cadence again until we start the bounce again.
Add a touch of resistance.
Each sequence should take about 30 seconds before you reach the perfect speed work where you can go nice and fast for a 30 second roll with no bounce.
Its super simple - Alternate a spin up... add resistance a bit... slow down... resume.. repeat.
The main benefit of this drill for Riders is that it will allow them to discover where their highest cadence occurs before they start bouncing for a specific resistance.
If you come three times a week for a month, you'll be an INDOOR CYCLING BADASS in no time! #cyclemixes #spinning www.indorcyclingmixes.com
For more warm up ideas, instructions and of course tune click the button below!