Teaching from the Floor :: Strength Ride

So, I can't ride for two/three weeks because of my stitches. I am pretty bummed, not going to lie about it. This will be the longest I've been off the bike since I started riding over 5 years ago.

I look at this as an opportunity to hone my skills as an instructor and coach. What follows is my first ride taught from the floor.

When life give you lemons, you make lemonade. I'll take mine with vodka, please!

HR 75-85%
60-80 RPM

1. Marytr - Rusted Root (5:18) Warm up 80-100 RPM

2. Starlight - Muse (4:00) Light Hill 80 RPM
30 sec - Seated climb
30 sec - Running with resistance
x4 :: +1 gear in between sets

3. Train - Goldfrapp (4:11) Light Hill 80 RPM
2 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Remove resistance, Increase cadence 80-110, Come down backside of hill

4. Try it Again - The Hives (3:30) Moderate Hill 70 RPM
3 sets, 30 sec Jumps on a hill
0:49-1:24
1:50-2:15
2:35-End

5. Paper Planes Remix - Slumdog Millionaire OST (5:49) Moderate Hill 70 RPM
4 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Remove resistance, Increase cadence 80-110, Come down backside of hill

Moderate hill 70 RPM
6. Galang - MIA (3:34)
7. Gifted - NASA (3:39) 80-110 RPM
30 sec - Seated climb
1 min - Running with resistance
1 min - Jumps on a hill
1 min - Standing climb
x2 :: +1 gear in between songs

8. Devil Inside - INXS (3:57)
Flat road - Recover, then Push - Maintain 75%

Moderate hill building to Heavy hill 70-60 RPM
9. Electric Touch - MGMT & Kanye (4:24)
10. Lost! - Coldplay (3:55)
4 min - Seated climb
+1 gear @ 2 mins
4 min - Standing climb
+1 gear @ 2 mins

Moderate hill building to Heavy hill 70-60 RPM
11. All the Love in the World - NIN (5:15)
Seated climb : +1 gear per min starting on 0:30 = 3 gears
@ 3:12 Standing climb with beat, Cadence loading
@ 4:48 Flat road

12. Lovers in Japan/Reign of Love - Coldplay (6:51)
Cool down until 3:55, giving class 2 min to themselves
Stretch on bike until end

13. Alcorus - Shine (3:54) Stretch off bike
13. Beautiful Girl - INXS (3:10) Stretch off bike