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

Spooktacular Spin Class

10/30/2011

1 Comment

 
Want to ‘pump’kin your cycle participants up with your creepy and frightening class? Try some of these drills and skills this Halloween!

Ghostbuster Hill Drill

Did you know that the word “ghost” is sung 30 times in the original Ghostbusters motion picture soundtrack song? Why not use this to your advantage and have your cycle participants increase resistance every time they hear the word “ghost”.

Now for those who have a tension knob, participants can increase with small increments in the seated position each time they hear the word and stand when their revolutions drop below 50 rpm for a standing hill climb. For those with gears, why not have cycle participants climb two hills increasing from gear 5 to gear 20 (move to standing to reach the top of the hill), with 30 words, these lucky folks get a break dropping back to 5 before climbing again (apparently this hill has a dip near the top!).

Both ways, the hill is just over four minutes total and I would encourage adding in downhill at the end to another classic Halloween song, Monster Mash!

Picture
R.I.P. Power

I found these really wicked Halloween glass tags with six themes – Trick, Treat, Bats, Witch, Haunted House, and Jack o'lantern (see above). I laminated them, place them on each bike and use them to perfectly divide participants into six groups.

Power work has been a focus this term and thus, R.I.P. Power is the perfect way to put cycle participants into the grave! Split the group into 2 groups (Group 1: Trick, Treat, and Bats; Group 2: Witch, Haunted House, and Jack o'lantern). Group 1 start with seated power for 15 seconds while Group 2 rests. After the 15 seconds, the groups switch where it is Group 2’s turn to go. Continue to switch groups while increasing the duration of the seated power (i.e., 30, 45, 60, 90 seconds). If time permits, start again and steadily increase in duration with standing power.

Need more inspiration? Check out October 2010’s post for another drill idea for sprints!

Happy Halloween!

1 Comment

    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