Substitute Spin Teacher – Coach Mel

I was the substitute spin class teacher last night at Procity Cycles as Mike Neill is in California pedalling his little booty off in Los Angeles.  Since I have a strong bias towards triathlon, I decided to give the class a fun session that also challenged the triathletes with some specific skills.

I heard more feedback about the music than anything else but I did see a lot of red, sweaty faces!  Mission accomplished.

If you want to try the workout I have posted it here for you to give it a go.  Good luck!  Click on Read More for Workout Specifics 🙂

 

Planned workout time:  1 hour

10 minutes warmup building to 100 rpm in 5 minutes then hold 100rpm for 5 mins.

5 mins as: 1min 110rpm/1min 115rpm/1min 120rpm/1min 115 rpm/1min 110rpm

Quick 20 second transition to feet on pedals (practice feet out of shoes, on top, keep pedaling) /10 seconds to the floor barefoot in plank position

60seconds crosstrain (plank, pushup, plank right knee in to chest, plank left knee to chest, repeat for 1 min)

Back to bike, feet to shoes during 1min recovery spin

4x (2mins 60 rpm big gear push – 30s spinup to max cadence easy gear – 1minute easy)

Quick 20 second transition to feet on pedals (practice feet out, on top, keep pedaling) /10 seconds to the floor barefoot in plank

30 seconds left side plank/30 seconds right side plank

Back to bike 1 min recovery spin

4x (30seconds left leg only/30seconds both/30s right leg only/30 seconds both, 20seconds to max cadence/40seconds ez)

Quick 20 second transition to feet on pedals (practice feet out, on top, keep pedaling) /10 seconds to the floor barefoot
30seconds left leg squats/30seconds right leg squats

Back to bike 1 min recovery spin

5mins build as starting in top cog, drop 1 cog/30s for 5 minutes.  Hold 95rpm. (ie 25/23/21 etc down to 12).  According to your strength either big or small ring.

2x (20seconds to max cadence/40seconds ez)
10 minutes cooldown

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