Endurance Ride :: Increasing Cadence Without Increasing HR

Can you increase your cadence without increasing you HR? This ride maintains HR 70% while increasing cadence every 5 minutes.

Encourage students to stay in the saddle the entire ride for the true endurance experience. Tell them to listen to their bodies and take saddle breaks as needed; however, they must maintain target HR!

To help students hit target cadence, perform a cadence check at the beginning of each cadence increase.

1. Wosoubour Remix – Vieux Farka Toure (5:00) Warm up
HR 65%
RPM 80-100 (20-25 per 15 seconds)

2. Celebrate Remix – Rare Earth (5:00)
HR 70%
RPM 80 (22-23 per 15 seconds)
Add resistance to build HR. Keep feet light in pedals.

3. Eleni – Anna Vissi (5:00)
HR 70%
RPM 85 (21-22 per 15 seconds)

4. Breathe – U2 (5:00)
HR 70%
RPM 90 (23-24 per 15 seconds)

5. My Girls (DJ Skinny Friedman Edit) – Animal Collective (4:48)
HR 70%
RPM 95 (23-24 per 15 seconds)

For the next two songs, focus on the breath. Close eyes. Breathe deeply. Find the connection between body, breath, and bike. Maintain target HR.

6. Rebellion (Lies) – Arcade Fire (5:11)
HR 70%
RPM 100 (25 per 15 seconds)

7. Ready Set Go – Ben Gidsjoy (5:00)
HR 70%
RPM 105 (26 per 15 seconds)

Slight drop in cadence followed by a short cadence burst. Continue to breath deeply. Maintain target HR.

8. Sunburn – ATB (3:54)
1 minute – HR 70% - RPM 80-90 (20-22 per 15 seconds)
20 seconds – HR 70% - RPM 110-110 (25-27 per 15 seconds)
x3

Allow legs to slow back for next song while maintaining target HR.

9. Huddle Formation – The Go! Team (3:12)
HR 70%
RPM 80-90 (20-22 per 15 seconds)

10. One Day Like This – Elbow (6:34) Cool down
Congratulate class on a great ride.
Give 3 minutes to close eyes, breathe, focus on self, and recover HR 50-60%.
@3:20 Start stretching on bike.

11. Alegria – Cirque du Soleil (5:49) Stretch
12. Shine – Alcorus (3:54) Stretch