Spin Class 24 Feb 2016

I wanted to concentrate on some hill work tonight so I did a tri-set that involved all of the hill climb positions. I also threw in a few sprints to mix it up a bit. The session went like this: 

Warm up: 5 mins various positions and paces to warm the legs and body

Hill Climb 1: 

  • Seated Hill 20 secs heavy gear (around 20 rpm) no rest straight into…
  • Hover Climb 20 secs heavy gear no rest straight into…
  • Standing Climb 20 secs heavy gear no rest straight into…
  • Seated hill 30 secs heavy gear no rest straight into…
  • Hover climb 30 secs heavy gear straight into…
  • Standing climb 30 secs heavy gear straight into…
  • I repeated this for 40, 50 and 60 seconds of each position with no rest (people could rest or drop gear if needed)
  • This was a good 10 minute climb altogether

There was then a good couple of minutes rest whilst I explained the next bit:

Alternate Sprints:

  • Seated sprint 15 seconds 
  • Rest 15 secs
  • Standing sprint 15 seconds
  • Rest 15 secs
  • Repeat for 5 sets of each

We then went back to the hill climb I did at the start but this time we started at 60 seconds of each then dropped to 50 seconds of each and so on until we reached 20 seconds of each….

This is where I got mean!…. At the end of the tough 10 min hill climb I went straight into Sally Up Sally down! If you have not heard of this before it is a workout done to the track “Flower by Moby” and the lyrics go “bring sally up, bring Sally down. Set the bike to a little heavier than a seated climb gear and when the lyrics say bring Sally up you go into a standing climb (same gear) when it says bring Sally down you drop into a hover position (same gear) and repeat!! It’s a killer especially at the end of a hill climb!!

There was a couple of minutes to play with at the end so I just did a couple of what I call progressive seated sprints. You start in your normal seated sprint gear then sprint as hard as you can for a minute. Every 10 seconds though you add a little bit more gear on making it that little bit harder. Again your legs are on fire after about 30 seconds.

It was a good session and everyone seemed pleased which always the main thing!

Until next time!! 

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