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!
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!
This past weekend, my husband and I competed in the team event of the 26th Annual Subway Coronation Triathlon. Guess who rode the bike course!?! The course was riding up and down a notorious road in Edmonton – Groat Road. It has a continuous hill climb that deviously plateaus, for what you think is the end, to be followed by a short climb to the top of 111 Avenue. It was with great pleasure that I got to ride the hill four times!
I reincarnated the climb for my cycle participants in class. I wanted them to have a chance to experience the Groat Road climb. Here is how it unfolds...
To start, have cycle participants start with a tension that mimics a hill (cadence will slow down).
The hill has five distinct climbs, which vary in duration. Prompt cycle participants to add a ‘gear’ (read: add resistance) with each hill climb.
Picture credit: static.flickr.com
Hill 1: 30 seconds
Hill 2: 60 seconds
Hill 3: 60 seconds
Hill 4: 90 seconds
Hill 5: 15 seconds
After the cycle participants reach the top of the hill, set the stage for the downhill portion. Groat Road has six turns, which are ~ 30 seconds each. With each turn, instruct cycle participants to drop a ‘gear’ and increase their cadence to the bottom.
I would encourage you to explore the various, hilly terrains of your community and make them into drills for your cycle participants. Take a ride for yourself and see how the hill would be best described. Draw the hill on a poster or white board as this will help participants visualize the course and allow you to place landmarks of interest (i.e., road signs, bridges, shoulder/run off lanes, etc.). On Groat Road, my two major landmarks were a traffic sign indicating a change in speed limit and the 107 avenue bridge which you ride under.
Setting up a drill that can be applied to an outdoor location can help cycle participants’ transition from indoor to outdoor riding and give them an opportunity to imagine riding local terrain.
Wishing you and your loved ones a very Merry Christmas and a healthy, prosperous 2010!
Just for fun, here is a holiday themed drill idea!
Using the song "Let It Snow", add 1/4 turn of resistance on your tension knob every time you hear the word "SNOW". And for those of you on a trainer (either road or mountain bike), add a gear every time you hear the word “SNOW”. As the song continues, the tension becomes a progressive hill. Stay seated for as long as possible; get out of the saddle once you max out in the seated position. You may reach your maximum during the song in which you then turn the resistance down and start over! The word "SNOW" occurs 18 times during the song.
Duration: Depends on what musical interpretation you choose.
The original artist, Vaughn Monroe, first sang the song in 1945. His version is 3:09 minutes but you may find the beat too slow to ride to.
Two versions that I particularly like and seem to work for a ride are:
Ella Fitzgerald (2:42 minutes) and the version from the fitness music company, Power Music CD “Tis the Season” (3:22 minutes).
Others song options include:
Michael Buble (2:24 minutes)
Frank Sinatra (2:40 minutes)
Bing Crosby (2:05 minutes)
Boyz II Men (4:12 minutes; “SNOW” is repeated 34 times!)
Diana Krall & The Clayton-Hamilton Jazz Orchestra (4:00 minutes)
Cadence: 60-90 RPM (likely to decrease as the song progresses)
Resistance: Set tension at steady state, moderate pace (e.g., 3-4 out of 10) and add tension as the song dictates!
Note: Depending on your bike, 1/4 turn may be too much or too little resistance to add. Feel free to adjust your increments as necessary depending on the bike being used.
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!