It feels like my wheels are still spinning after a great weekend at the Provincial Fitness Unit’s Fit Rendezvous. I find that attending conferences sets in motion new creative ideas to bring back to your classes. With volunteering, I was able to observe Lisa Kingston’s Endurance and Extreme Training session and that is the inspiration for my warm-up drill below.

Dynamic warm-ups prepare cycle participants for the workout ahead, particularly if the planned workout is of increased intensity. It helps participants increase blood flow to their working muscles by increasing cardiac output (heart rate and stroke volume). Mentally, participants are engaged from the start. They are forced to focus from the very beginning!

Have cycle participants set their tension at a steady state, moderate intensity with a cadence between ~80-88 rpm. When everyone has settled into that cadence, prompt cycle participants to:

1)      Increase to ~100 rpm while they stay seated for 10 seconds

2)      Then slow leg cadence back to ~80-88 rpm for 20 seconds

3)      Repeat up to four to six times

Now that cycle participants have become used to sitting with quick cadence, have cycle participants add resistance to the fly wheel and stand on their pedals. Maintain cadence at ~80-88 rpm while standing. Body position should have hips slightly set back so knees are directly above the pedal axle. Again when everyone has settled in, prompt cycle participants to:

1)      Increase cadence to ~100 rpm while they stay standing for 10 seconds

2)      Slow leg cadence back to ~80-88 rpm for 20 seconds

3)      Repeat up to four to six times

By starting with some cadence work at the beginning of the workout, it will enable participants to be ‘quick on their feet’ for the rest of the ride.

Not sure when my post-conference high will slow my wheels down. Enjoy the ride!