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Well, maybe not literally, but it might be something to consider. Why not set your bikes up in a circle? This may be just what participants need to spice up their ride.

When the class is in a circle, it changes some fundamental class dynamics:

1. participants who usually sit in the back row are no longer able to hide!

2. participants can interact with others who they may not have in the past

3. allows for a chance to see other participants face to face

4. provides an opportunity to see mirrored riding technique and the opportunity to match cycling biomechanics

I have to be honest, some participants are not a huge fan of the circle set-up. Especially those that like to hide in the back!

Here are some circle drill ideas that you can try. I encourage you to use your imagination and design your own!

 1. Chain Reaction Wave

Starting in a seated position (moderate resistance, 80-90 rpm), initiate a standing position. Remember to add resistance when standing! As you stand, the participant on your left stands, followed by the next and the next, until the whole circle is standing. After a moment or two, as the participants become comfortable, start the 'chain reaction' again by sitting. Alternate between standing and sitting while remembering to cue the proper level of resistance and cadence. Encourage others in the circle to initiate the 'wave'. Participants need to stay aware and use their peripheral vision to watch for changes.

 2. Cross Circle Partner Challenges

Have participants chose a partner across from them in the circle. For two minutes, pairs are challenging their partners with hills, sprints, power, seated, standing, steady state drills. Encourage 'jockeying' for lead but allow for each partner a chance to dictate the ride. This drill encourages participants to keep facing forward, watching their partner's next move. Cycle participants usually push themselves much harder than you as the instructor would push them! Over time, increase the duration of the challenge to upwards of 5 minutes. It is also advisable to switch partners, allowing other participants to push each other in a different way. Some participants are stronger at hill climbs while others like sprinting. Changing partners forces each participant out of their comfort zones!

 
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This past weekend, my husband and I competed in the team event of the 26th Annual Subway Coronation Triathlon. Guess who rode the bike course!?! The course was riding up and down a notorious road in Edmonton – Groat Road. It has a continuous hill climb that deviously plateaus, for what you think is the end, to be followed by a short climb to the top of 111 Avenue. It was with great pleasure that I got to ride the hill four times!

I reincarnated the climb for my cycle participants in class. I wanted them to have a chance to experience the Groat Road climb. Here is how it unfolds...

To start, have cycle participants start with a tension that mimics a hill (cadence will slow down).

The hill has five distinct climbs, which vary in duration. Prompt cycle participants to add a ‘gear’ (read: add resistance) with each hill climb.



Picture credit: static.flickr.com
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Hill 1: 30 seconds

Hill 2: 60 seconds

Hill 3: 60 seconds

Hill 4: 90 seconds

Hill 5: 15 seconds



After the cycle participants reach the top of the hill, set the stage for the downhill portion. Groat Road has six turns, which are ~ 30 seconds each. With each turn, instruct cycle participants to drop a ‘gear’ and increase their cadence to the bottom.

I would encourage you to explore the various, hilly terrains of your community and make them into drills for your cycle participants. Take a ride for yourself and see how the hill would be best described. Draw the hill on a poster or white board as this will help participants visualize the course and allow you to place landmarks of interest (i.e., road signs, bridges, shoulder/run off lanes, etc.). On Groat Road, my two major landmarks were a traffic sign indicating a change in speed limit and the 107 avenue bridge which you ride under.

Setting up a drill that can be applied to an outdoor location can help cycle participants’ transition from indoor to outdoor riding and give them an opportunity to imagine riding local terrain.
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Aren’t the Olympics inspiring! The drive and determination of the athletes is untouchable! And what about TWO Olympic Gold Medals in hockey!

I am very fortunate to have trained the University of Alberta’s Pandas Hockey team on the bike. Talk about dedicated athletes! They hoot and holler and push themselves to the limit just like our Olympic athletes. Here is a hockey inspired drill that I use when they are on the bikes.

Start by splitting the group into three groups.

1.       Defense

2.       Wingers

3.       Goalies and Centres

Group 1 participants/players work hard (i.e., 100% effort) for 30 seconds pounding the pedals just like a shift in hockey. The other two groups recover for 60 seconds just like sitting on the bench waiting for their next shift. Group 2 follows with their 30 seconds followed by Group 3. The work to rest ratio is 1:2. Resistance and cadence should match Power drills. And rest between each stage of the drill should be between 2-5 minutes.

Stage One (6 minutes):

Each group completes Seated Power for 30 seconds X4

Stage Two (6 minutes):

Each group completes Standing Power for 30 seconds X4

Stage Three (9 minutes):

Each group completes Seated Power for 45 seconds X4

Stage Four (9 minutes):

Each group completes Standing Power for 45 seconds X4

For each player, this would equal 16 shifts on the ice, which is close to the number of shifts a player would play in a typical game. Depending on participants’/players’ fitness level, adding or removing a stage may be necessary.

If you want to train like a world class hockey player, try this drill out!

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The song title is fitting for the time of year we are moving into - WINTER. This cycle drill is more suited to mid to advanced cycle participants. Using the song "Wizards in Winter" a combination of sprints and power (increased resistance and cadence) can be timed to coincide with the instruments used.

Set resistance at moderate or slightly higher to get your best sprint work/small recovery tension. Power (either seated or standing) requires participants to up the resistance and maintain increased cadence.

Get ready for a 3 minute ride of your life!


Intro (12 s)
Sprint (5-6 s); 100+ rpm
Quick break (2- 8s) ; 80-90 rpm
Repeat three more times to the intense synthesizer playing
Break (8 s)
Power (20 s) to the slow guitar playing
Break (6-8 s)
Sprint (5-6 s); 100+ rpm
Quick break (2- 8s) ; 80-90 rpm
Repeat one more time to the intense guitar/playing
Power (25 s) to the slow guitar playing
Break (6-8 s)
Sprint (5-6 s); 100+ rpm
Quick break (2- 8s) ; 80-90 rpm
Repeat one more time to the intense violin playing
Sprint (15 s)
Power Finish (18-20 s)


Wizards in Winter
Trans-Siberian Orchestra



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