Spinning class: Increasing Cadence

OK, so we had a class at the beginning of the year that started with a fast cadence and gradually slowed down to become more of a hill by increasing resistance. A good ride to find one's ideal cadence, especially if power output remain constant, i.e., at which stage did pushing those 100, 200 or even 300 watts feel most comfortable?

Now, it's time to do the reverse: start with a comfortably slow cadence and, while keeping resistance relatively fixed (allowing for some adjustments along the way), increasing cadence progressively. This time, effort levels and power output will gradually rise while maintaining the same resistance but, as it is gradual, the legs should not find that small increase unbearable. By allowing them to adapt and get used to a particular cadence, we then push them a bit extra each time until they refuse to co-operate, i.e., we've reached our limit. It's a good ride for training at high cadence with some resistance, i.e., more efficient pedalling.

With cadence in the 80s, it's a chance to warm up the legs and let them find their... feet, HR around 60%. Once in the 90s, it should feel like the middle ground, the zone where we're working but comfortably so (approx 70%); if not, adjustments are needed to the resistance. Then, by the time we get to 100s, cadence is only just uncomfortable, with HR around 75-80%.

Staying in the saddle for a long time can be a pain in the... neck (!), so I give the option of continuing a particular cadence out of the saddle, while keeping a close eye (or should that be feel?) on HR to make sure it doesn't go beyond our "red line". My profile for the ride below shows clearly the peaks where my HR was higher when I was out of the saddle.

Warm up - 2 mins
Flat road @82 rpm - 6.5 mins
85 rpm - 4.5 mins
87 rpm (hour class) - 4 mins
90 rpm - 8 mins
93 rpm - 5 mins
95 rpm (hour class) - 5 mins
98 rpm (hour class) - 6 mins
101 rpm - 6.5 mins
104 rpm - 7 mins
Cool down - 5.5 mins

Profile:

Playlist:
Deireadh an Tuath - Enya
Magaya - Chris Spheeris
A tonga da mironga do kabulete - Daniela Mercury
Amor amor - Nino
Deep space - John Stanford
Heaven - Emer Kenny
Ponto de taxi - .... I have no idea!
Racing away - 1 Giant Leap
Souko Naayo - Baaba Maal
Vai viver a vida - Rae & Christian feat. Tania Maria
Seven cities (Ambient Dub) - Solar Stone