Spinning class: Cadence Pyramid

Previous rides had involved increasing cadence with the same level of resistance or increasing resistance while reducing cadence. In this ride I wanted to combine the two, to demonstrate adaptability to a fast cadence and ability to work harder at those cadences. All be clearer when I explain the ride itself.

Starting off with a short warm-up, we start with approx 4 minutes at 80rpm, with HR around 60%; ideally, resistance should remain more or less the same while building up cadence to 4mins each at 85rpm (HR 63%), 90rpm (66%), 95rpm (69%), 100rpm (72%), 105rpm (76%) and to a max of 110rpm (80%). As resistance remains unchanged, the increasing cadence will mean a progressively higher effort level, although adjustments may be made along the way if that level has been over- or underestimated. Some discomfort may be experienced whenever cadence is increased but enough time is there to allow legs to adapt to the new demands. Should it be difficult at any time to maintain the faster cadence, resistance should be lowered to a more comfortable level, as the aim of the first part of the pyramid is to build up cadence, not work the legs into the ground!

Once the maximum cadence (110rpm) has been reached, it's time to work back down the other side of the pyramid. However... (well, you didn't think it was going to be THAT easy, did you?) as cadence decreases so will the effort level. To prevent this, resistance must be added to maintain HR at around 80% and ensure that the slower cadence does not feel too easy. One thing that has been noticed in my classes when coming back down the pyramid is that (a) where it was uncomfortable to increase cadence to, say, 105rpm, it felt more manageable when coming down from 110rpm to that same 105rpm cadence; and (b) as more resistance has beeen added, more work is being done at any of those cadences than when working our way up the pyramid. Oh, and HR will rise from 80% to 85% or even 90%, as most riders will over-estimate the amount resistance needed, especially towards the end of the ride at 85rpm and 80rpm. On the profile below, mine reached a peak of 87% just before the cool-down.

It is an excellent class to develop a smooth, fluid pedalling technique at high cadences and then to increase the workload taken at each cadence level. For a bit of variety, some jumps and/or standing flats (aka running, maintaining cadence out of the saddle) may be used, but ensure HR does not increase out of control.

Warm up - 2 mins
80 rpm - 4 mins
85 rpm - 4 mins
90 rpm - 4 mins (hour class only)
95 rpm - 4 mins
100 rpm - 4 mins (hour class only)
105 rpm - 4.5 mins
110 rpm - 4.5 mins
105 rpm - 3.5 mins
100 rpm - 3.5 mins (hour class only)
95 rpm - 4 mins
90 rpm - 3.5 mins (hour class only)
85 rpm - 4 mins
80 rpm - 4 mins
Cool down - 6 mins

Profile:

Playlist:
Adagio for strings - William Orbit
It ain't over till it's over - Lenny Kravitz
Angel - Shaggy
Lullaby - Bond
All I need - Air
Soweto Daal - Wasis Diop
Sweet Harmony - The Beloved
Walking on Sunshine vs. Grease - Katrina and The Waves vs. Grease
Shine - Aswad
Hey Mama - Black Eyed Peas
Sexual Healing - Marvin Gaye
Faith less - Cass & Slide
Karma - Alicia Keys
I predict a riot - Keiser Chiefs
Easter Song - A Man Called Adam