Three Minute Drills + Hills (60 min) (1239)
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I like to make structured classes. I find the students work harder when they know what is coming next. It's three sets of three 3-minute "drills" followed by a hill. I taught it twice this week and everyone really liked it and said it moved by very quickly.
Warm Up (I always start playing a song as a signal for everyone to get on their bikes and get their legs moving.)
Two more to get the legs moving -- do whatever you like for warming-up, bring everyone to about a 5 in perceived effort.
3 minute song #1 -- 30 seconds flat, big bump up to base of a hill, stay there 1 minute keeping cadence the same, big bump up to a medium-heavy hill, come up to position 3 and keep a good, hard pace for a minute, then take half that bump off and sit and go as hard as you can for last 30 seconds.
3 minute song #2 -- attacks on a hill. Two different resistances (a small-medium hill and a big bump up to a heavier hill). Good, strong cadence on the easier resistance, and then bump up to the heavier hill and come out to position 3 and attack the hill on the chorus.
3 minute song #3 -- fast, faster, fastest. Get a strong pace on a heavy flat for minute 1, have them focus and pick up the pace and hold for minute 2 (still sitting), and then add a little resistance and come up to position 3 and push hard the last minute.
Hill #1 (smaller hill -- a 7 on a scale of 1 to 10). First minute at a 7, second minute bump up to a 7 1/2 and keep cadence, third minute stand in position 2, fourth minute bump up to an 8 and come out in position 3.
Repeat three three-minute songs.
Hill #2 (medium hill -- start at a 7 1/2). Cadence drill -- add little taps each minute and instruct everyone to try to keep their cadence. Tell them they have to stay seated until the last minute, where they can come up in three and push to the end.
Repeat three three-minute songs.
Hill #3 (heavy hill -- start at an 8). Go up in steps, tell them this time they can stand whenever they get too sluggish seated. At 20 seconds, tap to the right. At 40 seconds, tap to the right again. At 1 minute, tap back to the left, then repeat every 20 seconds all the way to the end of the song.
End with a quick downhill. I had everyone keep a quick pace and then jump up an inch of the seat and keep the legs quick on the chorus.
Cool down.
Music suggestions:
Warmup: Hey Julie - Fountains of Wayne; This is the Last Time - Keane; Wonderful -- Gary Go
Three minutes: Barrel of a Gun -- Guster; Here it Goes Again -- OK Go, Are You Out There -- Dar Williams
Hill #1: Cabron -- Red Hot Chii Peppers
Three minutes: Pump It Up - Elvis Costello, Somebody Told Me -- The Killers, Vertigo - U2
Hill #2 -- Uprising -- Muse
Three minutes: Hash Pipe - Weezer; Chocolate - Snow Patrol; Lifestyles of the Rich and Famous - Good Charlotte
Hill #3 -- Mary Jane's Last Dance - Tom Petty
Downhill -- Alcohol - BareNaked Ladies
Cooldown -- California - Sarah Slean
Submitted by AllyG from AllyG on 1/23/10
Email: ag994@comcast.net