The Weekly Ride – Week 3

No more hunting for new music or counting out cues.  Here is your ready to ride document, that can be displayed from your phone, or printed out onto cue cards.  This ride is timed out, down to the second, to make your life as easy as possible!

This week's ride is from Joey!! - “This ride is designed to work primarily on muscular endurance with a little threshold work thrown in to raise the HR and some strength for variety. I always find muscular endurance is a challenge for the instructor as there are some 7-12 minute sections of this ride where the rider is in the saddle and maintaining a specific cadence and exertion level to achieve the development of muscular endurance. While this is understood by the cyclists in your group, the average fitness person that is looking for as much entertainment as workout they may find this work boring. That is where we step forward as instructors and use this time to educate our riders, work on form and allow them to listen to and enjoy the music. So what is muscular endurance? Muscular endurance is a blending of strength training and an steady cardiovascular output. It describes to the ability of a muscle, or group of muscles, to sustain repeated contractions against a set resistance for an extended period of time. In cycling terms, this is where we usually climb or work on a longer time trial effort. We are looking for the highest wattage output we can maintain at a specific cadence within a specific Heart Zone. Please, have fun with this ride and use the longer sections to connect with your class and educate them on training..” Enjoy everyone!