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Spin instructor

by Alison
(Utah)

What would be an effective way to incorporate this into my cycling class.

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Spin instructor

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starstarstarstarstar 		try...
by: Anonymous

i do a spin class once a week and the way this is incorporated is by bringing the resistance down on the bike, and going all out for 20 seconds with a 10 second rest. make sure the RPMs get to the max (on our bikes max is 120). you should be able to get the same result with this.
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starstarstarstarstar 		Great TABATA SPIN
by: Anonymous

you need to be very careful in a group setting- as people may have very little resistance to reach 120RPM- which is not only bad form, is a waste of time. Anyone can go fast on nothing.

It is about all out effort. Huffing and Puffing. Breathlessness.

I teach Tabata spin once or 2x a month.
5 min of easy pedal
5 min rolling hills
Then 6 Tabatas each one on for 20 off for 10. After each Tabata, 1 min flat out recovery, then 2 min of rolling hills, runs etc- or extra recovery for those that need it.

Some Tabata examples:

1)Heavy standing climb- all out heavy sprint in saddle for 20 sec x8

2)Seated 80RPM that feels like moderate work- all out saddle sprint with a goal of 120RPM (not everyone may get there, but if they are breathless they were successful)


3)seated 60RPM- attack in the standing climb for 20 sec 8x


4)120RPM where the gear feels slightly uncomfortable- add as much resistance as you can and maintain that speed for 20 sec (you can do this for any RPM) 8x

5) Standing climb moderate- now in climb go as fast as you can 20sec


Class overview:
5 min easy wu
5 min moderate
Tabata 1 4min
1 min Rec
2 min extra rec for newbies, moderate
1 min prep for next Tabata
Tabata 2 4min
1 min Rec
2 min extra rec for newbies, moderate1 min prep for next Tabata
Tabata 3 4min
1 min Rec
2 min extra rec for newbies, moderate
1 min prep for next Tabata
Tabata 4 4min
1 min Rec
2 min extra rec for newbies, moderate
1 min prep for next Tabata
Tabata 5 4min
1 min Rec
2 min extra rec for newbies, moderate
5 min easy spin
5 min cool/stretch


Great thing is that the fit can do this exactly as designed. Those still not that conditioned can choose to do each of the 8 pushes just a little harder than the one before and not go to breathlessness each time. Another option, is for new people to do every other one, so they would do 4 instead of 8
example:
push 20 sec, rec 10
rec 20, rec 10,
push 20, rec 10
rec 20, rec 10
push 20, rec 10
rec 20, rec 10
push 20, rec 10
rec 20, rec 10

they get a 40 second recovery for every 20 seconds of work- MUCH more friendly ratio for the newbie.

Any Qs? Let me know- Erin.Sedgley@YMCACharlotte.org

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starstarstarstarstar 		Tabata Intensity
by: Anonymous

I think that if you can do more than one tabata cycle you are not doing tabatas. The idea is to achieve maximum exertion during those 20 seconds. By the 8th cycle you should be completely exhausted and physically unable to go any further. To think you can do another set of tabatas, much less 5 is sheer lunacy. You are simply not working hard enough the first time around.

Imagine a blood-thirsty pitbull chasing you. The effort you put into running away from that dog is what you need to do when doing tabatas.

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