Picture courtsey of www.etsy.com
With the greatest love day of the year upon us, how can you infuse a little bit of L.O.V.E into your classes?
Simply using the word love might just help!
Start off with:
Long slow distance: an endurance ride of 10 minutes, adding a gear with each minute. Begin with setting tension at time trial with 80-90 rpm. Add a gear which will be set differently based on the bike style and model.
Obstacle course: set up a predetermined race course that includes speed bumps, pot holes, slippery bananas, gravel, etc. Take participants through the course of obstacles.
Velocity (sprints): what can your group handle? 100% effort sprints for 30, 60, 90 second sprints?
Elevations (hills): finish the class with a set of hill climbs.
If you have access to a white board, chalk board or poster board, write down the four letters and as you come to the next letter, add the details of the drill. Keep the class guessing as to what is next in store.
Think of your music and match L.O.V.E. songs to your drills. Check out last year’s post for song ideas and the list below for some new song options (watch the bpm for appropriate types of drills!).
Where is the Love?/Black Eye Peas (100 bpm)
What is Love?/Haddaway (140 bpm)
This Love/ Maroon Five (100 bpm)
Love is/ Alanna Miles (120 bpm)
You Suck At Love/ Simple Plan (145 bpm)
Love Somebody Like You/Keith Urban (120 bpm)
What About Love?/Heart (80 bpm)
Lovegame/Lady Gaga (120 bpm)
Somebody to Love/ Queen (80 bpm)
Finish the class with a bunch of hugs and kisses. Not literally of course, but of the chocolate variety!
Happy Valentine’s Day!
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!