-43-
Segment Duration Purpose
Introduction 2 Minutes Introduce self, explain the format, and
welcome new and returning riders
Warm-Up 5–10 Minutes Prepare the body physically and mentally for
the upcoming workout
Cardio 35–45 Minutes Improve the cardiovascular system with
various ride profiles, formats and drills
Cool-Down 3 Minutes Safely decrease intensity and prepare for the end
of the ride
Stretch 5 Minutes Improve range of motion by stretching off the bike
FORMATS
Developing an interesting indoor cycling workout begins with an understanding of class profiles,
training zones and workout formats. In addition, teaching interesting drills makes the workout effective,
challenging and fun.
Proper planning for a workout begins with creating a master instructing template detailing the chosen
profile, goals of the class, playlist, imagined terrain, drill choice and instructional cues.
The intensity of the workout should be further developed following a bell-curve design. Gradually
increase the intensity of the workout from the warm-up, building intensity as the class progresses,
then slowly decreasing the intensity towards the end of the workout.
METHODOLOGY
POST-CARDIO COOL-DOWN
After the conditioning component of the class, the cool-down is the transitional phase of the workout.
• Post-cardio cool-down allows the heart rate to gradually slow down, promoting good circulation
and preventing blood from pooling in the lower extremities
• The cool-down also decreases the risk of dizziness and promotes a gradual return to normal
body temperature
• Additionally, it provides a smooth transition into the stretching segment at the end of the class
STRETCHING
Flexibility training (stretching) is a key component in attaining a healthy, balanced body.
• Flexibility is defined as the range of motion (ROM) available around the joint
• Post-cardio stretches should be taught off the bike and are generally static in nature
• Static stretching is defined as controlled and sustained stretching
• Stretches should be held for 30–60 seconds
• Some of the key muscle groups that should be stretched after a cycling workout include:
hamstrings, quadriceps, hip flexors, gluteal muscles/deep hip rotators, gastrocnemius and soleus,
adductors, pectorals, lower back (see Appendix page 65)
To Next Page
Loading...
Need help?
General
