Welcome to the The Weekly Ride by Cycling Fusion:
Welcome to the The Weekly Ride by Cycling Fusion:
Welcome to week three of Music to Mention. This week's music to mention is one of my standby songs for cadence work: Devil Drums by Scooter. We primarily do cadence work for two reasons: 1) To build our cadence (foot speed); and 2) To build muscular coordination. I begin with the first round using a range for the cadence (ie 85-90) and then in the second round I use exact numbers. Tension on these drills should be moderate which I find to be 0.8-1.8 watts per pound of body weight of the rider, but of course that will vary by class and by rider. Some of the riders may find this work a little fast, so I may give two start points to the class depending on the riders (ie 80-85 or 90-95). This can end up with some additional cueing, but it can really help out the riders.
The timing for this song is:
Devil Drums by Scooter:
Apple Music
Spotify
Have fun with this song and enjoy the ride.
Ride Hard, Ride Well and Ride Often……Joey
This week's Favorite Track makes a great “finisher”. Clocking in at around 6 minutes, it lends itself really well to 90 second interval sets and will take an already great class over the top! Here's how my class likes to use this one:
30 seconds-easy pedal (this is going to be your recovery as we get into the interval sets)
30 seconds-pick up the intensity (not a sprint, but definitely a working effort)
30 seconds-sprint (all out effort)
*go through this sequence 4 times.
I've used this drill with other 6 minutes songs, and it just wasn't the same. My classes always ask me to come back to this one! I hope you (and your classes) enjoy it!
Welcome to the The Weekly Ride by Cycling Fusion:
Paul Swift from BikeFit sent out an infographic showing proper wrist alignment – their example is for a mountain bike, but the concept is identical no matter what you're riding. If you've been to WSSC, BikeFit is the company who provides the very popular bicycle shoe cleat alignment / adjustment service.
Complaints about hand numbness are typically the result of riding with hyper-extended wrists. We've explored the need for proper hand position in detail here at ICI/PRO in these posts:
Correcting Student’s Form — Proper Hand Position
More on preventing carpal tunnel / hand numbness in your students
5 Tips that will help you (and your hands) feel more comfortable on your bike