Spinning class: Strength Builder

This is probably my simplest ride and yet one that caters to all abilities and levels of effort. Whether you're looking to begin adding some strength to your legs at the beginning of the seasons or are pushing yourself to the limit at a high level of endurance, this really is a ride that anyone can do themselves. Apart from the simplicity, I use a mix CD to keep an even tempo while making for an interesting ride (well, more interesting than a metronome!). Something like the Euphoria or Breakdown series is excellent, if you're into trance music.

The ride is split into three loops (four for an hour-long class), where I suggest riders tackle each loop at an increasingly higher effort. So, if starting the season, it's better to start at 65% for the first loop and build to 75-80% by the third/fourth loop. If going for high-level endurance, I'd suggest starting at 75% and ending at 85-90% (lactate threshold) by the final loop. You can see from my HR profile how my effort level increased during the ride.

After a brief warm-up, we begin climbing. Each loop is 1 minute in the saddle, 1 minute standing, then 2 minutes of each, then 3 minutes. While out of the saddle at the end of the loop, add resistance for the following loop to allow the legs to get used to the increase in effort before beginning the next loop in the saddle. After 36 minutes (or 48 for an hour-long ride) of climbing, we cool down.

Why the changes in/out of the saddle? At the start of the season, it allows one set of leg muscles to get used to riding at a set tempo for a fixed time before changing position to use different muscles in the legs. Gradually the time in each position increases before a loop is finished and another begins at a higher intensity. If going for a high-level endurance ride, the change keeps fatigue at bay and makes it easier to keep going before one or another of the muscles start tightening up.

Warm-up - 4 min
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Loop (repeat 3 or 4 times)
Seated climb - 1 min
Standing climb - 1 min
Seated climb - 2 min
Standing climb - 2 min
Seated climb - 3 min
Standing climb - 3 min

Turn resistance higher and begin another loop
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Cool down - 6 mins

Profile:

Playlist:
(From the "green" Breakdown CD, disc 2)

Epona - Enya
Right here, right now - Fatboy Slim
Wide open space - Mansun
Symmetry C - Brainchild
More than this '99 - Emmie
Seven days & one week - B.B.E.
Not over yet '99 - Planet Perfecto feat. Grace
9pm (till I come) - ATB
I can't help myself - Lucid
Carte blanche - Veracocha
Alive - Heliotropic feat. Verna V.
Mysterious times - Sash! feat. Tina Cousins
Another way - Paul van Dyk
Bass fly - Tillman & Ries
Celtic dream - Michael Flatley