I like to have cycle participants engage with one another, particularly when they are in a registered class. It is nice to make the group feel more like a community rather than separate individuals coming to a single fitness class. It is actually part of my role with Campus Recreation at the University of Alberta to promote community. Their mission speaks about it loud and clear: “To create a sense of community through quality recreation programs at the University of Alberta and in the community beyond the University”.
Thus, I like partner drills. This drill truly is a balancing act between the partners as they are required to complete a power drill that is short but also try to ensure their partner has adequate rest time as well. Let me explain...
Partners are required to maintain a power drill for a total of three minutes between them. As we know, power drills are intense and tap into the anaerobic lactic energy system. Each partner takes a turn completing the work while the other partner takes a recovery ride. As power is intense work, each partner may only be able to maintain the drill for say 60 seconds at which point they signal to their partner that it’s time to switch. Over the three minute period, partners may swap up to three or four times depending on each others’ physical fitness ability.
So how do you cue this Lisa? Well, I typically count out the time in 15 second blocks. This allows participants to complete their part of the drill in 15 second increments (i.e., 15 seconds, 30 seconds, 45 seconds).
Now, for your beginner groups, try two minutes to start and slowly increase the duration as the class progresses. And for your advanced riders, try five minutes. Be sure to explain that they are working with a partner and they may need to take up the slack at times when their partner needs an active recovery. Feel free to use seated power work and standing power work for this drill.
It is nice to hear cycle participants interact on the bikes. I enjoy hearing the giggles, groans, and high fives as they connect with a fellow cycle participant.
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!