Lisa A. Workman M.A.
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Cycle Drills & Skills

Alberta Centre for Active Living's Physical Activity Blog

6/23/2010

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Picture
Interested in reading another blog? My colleague, Angela Torry, from the Alberta Centre for Active Living recently started a Physical Activity Blog. Check it out for some unique ideas and inspiration to get more people physically active!
http://centre4activeliving.blogspot.com/
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Dynamic Cadence Warm-Up

6/17/2010

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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!



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    Workman's Cycle Drills & Skills

    Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home!

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  Lisa Workman, MA, BPE, CSEP-CEP, ​AFLCA Instructor, RYT-200 Yoga Alliance, 500-hour Yoga Association of Alberta
​  Edmonton, Alberta
​|   Medical fitness consulting   |   Clinical exercise physiology   |   Yoga therapy   |
Photos used under Creative Commons from sashomasho, Amir Kuckovic, daveoratox, Amplified2010
  • Home
  • Services
    • Yoga Therapy
    • Kinesiology
    • Educational Services >
      • AFLCA Cycle Designation Course
      • AFLCA Cycle Level 2 Workshop
    • Free Online Course
    • Speaking Opportunities
  • About
  • High Fives
  • Blogs
    • Cycle Drills & Skills Blog >
      • Cycle Drills & Skills Glossary
    • The Journey of an Aspiring Yoga Teacher Blog
    • The Why I Move Project
  • Media & Publications
    • Media >
      • As Seen on TV
      • Web
      • Print
    • Publications
  • FREE Online Course
  • Contact