Spinning class - Three Peaks

I planned this ride just after coming back from those long climbs that don't seem to exist in Britain - I wanted to replicate the feeling that comes from climbing constantly for over half an hour but without working or boring the class to death. Very simple concept, then, which makes it a challenging ride to lead. I've split the ride into three segments, each one containing an 11-minute climb.

Climb 1: from a light start, this first climb has five gradual changes of resistance to build up to a fairly heavy climb, enough to want to stand for the final 3 minutes of the climb. While out of the saddle, an optional extra resistance change to push the legs beyond their comfort zone for the final 1.5 minutes. This gradual loading of resistance will allow the legs to adapt before each change - too sudden and leg muscles will refuse to co-operate and absorb that resistance.

Climb 2: now that the legs are used to climbing, the starting point should be higher, with moderate resistance. Still five gradual changes of resistance except that by the final change it should be very hard to maintain a steady rhythm in the saddle, so that standing up for the final 6 minutes of the climb should come as a relief. Out of the saddle, an optional two extra changes, again to push the legs beyond their limits.

Climb 3: this is the one for which we've been warming up! Starting from moderate resistance, there are four resistance changes to build up to a heavy climb that is sustainable for the final 7 minutes of the climb, always maintaining a steady rhythm. Then the fun begins! This climb has three switchbacks - short, sharp increases of gradient that usually happen when a mountain road "switches back" on itself - that will require bursts of intense effort.

Cadence remains constant but, just before each switchback, resistance is increased so high that it's almost impossible to maintain that cadence in the saddle and a burst of power out of the saddle is needed to keep the momentum going. Then it's back to the saddle, resistance back to that steady heavy climb (that's the hard part - to keep climbing after such a hard effort). The first switchback is 30secs long, followed by 30secs in the saddle. Not enough time to recover fully before a second, 45sec switchback. Then back to the saddle for two minutes until the final, 90sec hard effort before returning to the saddle for the final 45secs. Sounds confusing but, if you know the track, just follow the rhtyhm!

Warm up - 4 min
Climb 1 - 10 min
Recovery - 2 min
Climb 2 - 11 min
Recovery - 2 min
Climb 3 - 10.5 min
Cool down and stretching - 5.5 min

Profile:


Playlist:
Why does my heart feel so bad - Moby
Morning star - Planet Heaven
Duende del amor (night) - Ottmar Liebert and Luna Negra
Spiritual light - Mea Culpa
The chase - Alan Reeves (from Kill Bill)
After all (Satoshi Tomiie remix) - Delerium
Touched by God - Katcha