You know that feeling when you finish a cycling workout, and you're elated!? That was me this ride! Between the structure, new resistance numbers, the songs, and just needing a good sweat, when we hit the cooldown, I was overjoyed!
This ride is designed to boost your metabolism with a metcon structure. We achieve that by combining cardio and strength. We accomplished that in this ride by alternating between heavier resistance and rolling hills.
🚨 ALERT!!! If you are taking part in Bike & Bells Breakthrough, or if you have been riding consistently with me for the last 2-3 months, it's time to increase resistance! This is a method of progressive overload to prevent a plateau. Ever so often, we need to ensure that our resistance numbers continue to challenge us; if they do not, we will become stagnant, and so will our progress. Even a small increase in resistance for your 6, 7, 8, 9, & 10 is sufficient, with the goal of eventually making your new 7 what your 8 was, and so on. I discuss this around the 2-minute mark and continue with reminders throughout the ride.
IMPORTANT! The RPMs noted throughout the ride are just a range. Make sure to ride where you feel comfortable, which may be above or below the range indicated.
RESISTANCE for my classes You always want to feel something under your feet; this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees! 6 - Working your way up that hill | Moderately Light 7 - Mid-hill already, you can definitely feel this! | Medium 8 - This is where heavy really starts to kick in | Moderately Heavy 9 - We are really starting to climb now! This is a challenging resistance! | Heavy 10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy Watch this for more detail: https://youtu.be/8DbpBXGAB8Q
POSITIONS for my classes 1st position: Seated position. 2nd position: Standing with hands at the front of the handlebars, also called jogs. 3rd position: Standing with hands at the end of handlebars, also called climbs. Over the Saddle: 3rd position, hips shifted back slightly, and chest over the front of the handlebars. Jumps: seated to 2nd position. Freezes: 2nd position, minimizing upper body up and down movement. Leaps: seated to 3rd position. The Trio: seated, 2nd, 3rd, 2nd, seated position. Switchbacks: 3rd to 2nd position. Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options 2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps. 3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps, maximizing power with the heavy resistance.
CHAPTERS: 0:00 - 2:49 WARMING HILL | Touch The Stars by Easy McCoy 2:50 - 5:16 FREEZES | Watch Me Now (Wow) by Bobby Saint 5:17 - 8:12 ROLLING HILLS | Exposed by Hallmore 8:13 - 11:40 INVERTED SPRINTS | Move with Me by Mad Circuit 11:41 - 15:07 ROLLING HILLS | Earn It by Heyson 15:08 - 19:09 JUMPS | Run by Spirit City 19:10 - 22:49 ROLLING HILLS | NIKI by Ooyy 22:50 - 25:53 JUMPS | STAND UP by Easy McCoy 25:54 - 28:57 ROLLING HILLS | New Crave by Siine 28:58 - 31:09 CLIMBS | Chosen by Sencha Green 31:10 - 34:00 ROLLING HILLS | Caution Content Hot by Fasion 34:01 - 36:13 COOL DOWN | This Beautiful Life by The Light The Heat
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