TAKING YOUR ENDURANCE TO A HIGH!

Bringing Sydney BACK! With an endurance training protocol & PPCA free playlist. These tracks used are some of the of best that were taught during the latter stages of Canberra group fitness classes.

Feel free to comment on your thoughts once you have completed the protocol a couple of times. What did you think gave the greatest training benefits ? Personally I thought the three and a half successive hill climbing was rather chaotic but in a great way.

TERRAIN DESCRIPTION

So the ultimate challenge of strength speed, power & acceleration has arrived. These elements of your fitness during this protocol are to be challenged under endurance conditions. That is; we must hold on even when the going gets tough. Its team coach's job to get you to the right place at the right time, whilst, it is your job to keep yourself in the game! The longer you can hold on the intensity (especially during the final stages) the more you will build your physical and mental stamina.

Post warm-up there is a 3 and half track climbing challenge. These climbs all require something different from you as they have incredibly different terrains and feels. For example; the first part of the ascent (let the sunshine in) focusses on smooth transitions and strength as we apply body weight out of the saddle and then work on the raw muscle power as we hit the saddle whilst improving our riding efficiency .This will feel tough, especially as we hit the end of the track. Remember it is your job crew to hold on tight at this point.

From here on in,  the hill becomes a very mean mountain AKA a Hors catégorie!  It's what I love...'I love rock and roll' We use the slow and heavy beat to tackle this acute gradient and we driving through our biggest gears. At at the end are giving our absolute 100% push to the crank, are we struggling to maintain the beat?...well congratulations then, you're in exactly the right place.
When we hit the first category 4 climb we truly hit the cardio training factor; do we need a doctor? We may well do, as we bulldoze through 3 successive ramps with massive momentum, driving force through the pedal and use huge gears...big watts equals better performance! Once we have achieved our breathlessness gasping point, we learn to control the breathing so we just utilise oxygen for energy again before we once again ascend and blitz our body into total chaos. All you have to think here is 'embrace the burn...the burn is good!'....Don't drop the gears too far, we are still 'awakening' ourselves to strength, endurance & power during our final component of our ascent challenge.
We work up the gears to stimulate a steepening climb until we hit an all time high. Reminding oneself of how to achieve results is to push over and beyond oneself giving 101% and above will send us over the edge of the mountain. Pushing out of the slip steam in short sharp bursts will put you in to a more favourable position in this race. This is an absoute must so we can create a stimulus to which our body will respond. Finally the downhill phase is here, focus on active recovery and then uptaking the gears to simulate the flat without of course losing any momentum!
We hit the training ride, using 'i got five on it' to drive & accelerate through big gears allowing us to produce stronger starts in the veledrome, your lungs and legs will feel the burn - hold on to this feeling as this is your results!
The final competition is here,  we make use the skills developed during our previous training ride. This final component of your training protocol requires massive determination comprising of repeated extended power intervals, during 'shooting star' you have to hold on to your biggest power through 4 maximum during the intervals. The rider who can hold on to the biggest wattage for the longest period of time through each time trial interval,  is the rider that wins the competition! So drive hard before you drive home & shoot for the moon at the same time :-)

  1. . WARM UP. EASY BUMPY ROAD Moves Like Jagger (Dizzy Bootleg Mix) by Audio Jack.Genre = House, RPE 40/50%/60%
2. CATEGORY 1 CLIMB  Let the Sunshine 2012 (Tocadisco Remix) by Milk & Sugar  Genre = House.RPE 70%-80% 
3. Hors catégorie (HARD CLIMB) I love Rock n Roll (Tribute to Joan Jet & The Blackhearts) by Studio All-Stars. Genre = Pop. RPE 80%-90%-100% ((Strength))
4. CATEGORY 4 CLIMB  I Need a Doctor by Dark by Design & Steve Hill. Genre = Hard Dance. RPE 90%-100%
5. CLIMB CATEGORY 3, DOWNHILL & FLAT Awakening By Rank 1. Genre = Trance. RPE 80%-90%-100%
6. INTRO TO THE VELODROME Police Radio Intro (Time Bandits Mix) by Alexander Metzger. Genre = DJ Tools. RPE 40%
7. TRAINING RIDE (ACCELERATION UNDER SPEED/ ENDURANCE CONDITIONS) Five on it by JFB Genre = Drum & Base. RPE 80-90%
8. COMPETITION TRACK (ACCELERATION & MAINTAINENCE OF POWER ON THE FLAT) Shooting Star by Bang! Genre = Happy Hardcore. RPE 100%-40%
9. ACTIVE RECOVERY The Sun is Shining (Dub Version) by Bob Marley. RPE 40-30%
10. STRETCH  When Soldiers Cry (Intro) by Minor Rain. RPE 20%

RACE STAGE 4

Welcome riders to Race Stage 4 !

RACE STAGE 4 - TRAINING AT ALTITUDE, NEEDS REAL WORK ATTITUDE!

Check out the tracklist:
http://soundcloud.com/bodywizeaustralia/sets/indoor-cycle-race-stage-4

This stage of our race is the penultimate test of our endurance, or as I like to call it 'staying power.' It is of extreme importance that we maintain our current strong position as a peloton within this race. The sacrifice the riders face in order to accomplish this, will take mental and physical strengths to a whole new level. The main tactic to keep in mind during race stage 4 is this; Endurance is the ability to persist; even with ever increasing pressure & fatigue. This must evolve from each and everyone of us within our crew, dropping out is not an option, but the efforts required to compete for a place on the podium is an option.

During our cruisy warm up we remind ourselves of our goals and ambitions of this race stage. Whilst we are 'Running' and gradually increasing our intensity, we remind one another that to gain new fitness & improve perfromance is not going to be an easy ride. Then....BANG!!

That's it! The start gun fires, we have to begin a-blazing the heart and legs as during this track as we have a hill start and lengthy mountainous finish. I'm talking about a mountain which is an ultimate test of our leg strength and persistance to an absolute extreeme level SOMEWHERE YOU HAVE NEVER BEEN BEFORE!This is your chance of being in the race for the polker dot jersey.
'Give me Luv' is a 10 minute and 41 second relentless stint of working up and holding the highest loads we can handle. Team coach is looking for 100 percent effort on the big gears, aimng for an RPM of 65. Once our cadence drops, this is when our team will be in trouble, so we ride like warriors, shoulder to shoulder like a swarm of bees, aiming for the 1st of our 3 summits during this race. We have to grit our teeth, give our body the tough 'love' it needs to change to a new level of fitness and an even better position for our race. Our RPE builds from 8 for the first 4 minutes then for our next 6 minute stint we do not drop our effort below 100%- anything less we will slip down the hill and be out of our race position. Do not make this possibility...fianlly we reach the peak! Congratulate one another once we hit the summit, it's a whole new level which we reached together,a gruelling level of strength that we could only have ever dreamed of, has just been reached. As we reach altitude, we must suck up all the oxygen we can, remain in the the game and keep pressing ahead.

We are 'On The Run' during track 3 over a few small bumps in the road. Accelerating on top; attacking out of the saddle until we arrive at the top of each bump, then maintaining this cadence once we hit the deck as we swiftily descend down the backside of the bump; before we rise again. This track is split into 2x two minute halves. Feeling an uncomfortable RPE of level 7-8 throughout the track, it certainly is not an opportunity for sitting back and letting things wash over us. Moreover; we must use the opportunity to practice attacking, as we drive out of the saddle for short sharp bursts. The main objective for us is to maintain cadence over a moderate load, whilst controling through our centre of gravity so that we ride with efficiency, allowing us to save some energy for later down the track.

Track 4 AKA 'Adagio for strings' arrives which means we are testing all areas of our fitness during our mixed terrain where the working phases are between 2.5 to 3 minutes in duration. Its time to turn yourself in to an awesome all-rounder. Although adiago means the beat is 60 RPM's, we are riding way beyond this speed at many points during this track. Beginning with an intermediate climb, our second summit completes with another extreme ascent, this time dig in deeper you won't regret a thing! It's a short sharp stint of strength. Beyond our strength peak lies a flat. We bust out speed & sprints for an enduring 2.5 mins before descending for the final 3 minutes! Strength, power, sprinting, speed and endurance are all being put to the test riders, and due to this factor if we let circumstances control us, this part of the race may begin to bend your mind. It's up to you to leave absolutley no room for doubt in your mind that you can get through this, we must be there to abolish our competitors. As great allrounders it is our chance to get ahead.

The reward of working hard, is of course experienced during the next track, 'Rapture'.  A sweet, easy flat terrain. Some great, well earned recovery where we can move comfortably into the slip stream, easing out to a better position during 2 occasions but over all, our mission is to be able to conserve our energy sources for our grand finale.

Before we know it,  the easy terrain disappears. When we look onwards and upwards up all we can see is our final mountainous terrain. 'Sweet Dreams' of.... POWER, POWER and more POWER! Have you got what it takes to stay up with the hill climbers and allrounders? Ladies and gents its the fight for the yellow jersey. We split into 3 mini groups to make us a force not to be recond with. 3 stages which of blocking and attacking to bridge the gaps, will drive your legs and heart into total oblivion. This is going to get messy so hold on tight and push like mad, looking for control from RPE of 7 working to 9.5. Persistant attitude at altitude is what we need to get to the top first. If you had the attidude you owned that for sure!

Just when you think you can't do anymore..... there is more. Dig in and see what yoiu can get! Your Performance is only  'getting better' from here; 1x practice run,  followed by 2x time trials marking the end of our race. You have 1:45 seconds to sprint to the line and if you don't get there the first time you have another chance to nail it. This track is what we call 'the truth'...you will find out why!!!
All you got to think is GO! GO! GO! Are we gasping for air? Of course we are! We know this is where results live, SO COMPETE NOW FOR YOUR BEST before you go home!

1. WARM UP.RPE 3/4/5 Running. Sultan, Ned Shepard, Freddie Le Grand & Mitchell Crown. Genre = Progressive House
2. MOUNTAIN START. RPE 7/8/9/10 Give me Luv. Alcatraz. Genre = House
3. BUMPY ROAD. RPE 7&8.5. On the Run. Feat David Boomah. Shy FX. Genre = Drum & Bass
4. MIXED TERRAIN. RPE 8-9.5 Adagio for Strings. Technical, Steve Hill. Genre = Hard Dance
5. EASY FLAT. RPE 6&7. Rapture. Avicii new generation extended mix. Nadia Ali. Genre = Progressive House
6. POWER CLIMB. Sweet Dreams. RPE 7,8&9. Nick Club Remix. Dj Nick Corline. Genre = Progressive House
7. 2 X TIME-TRIAL FINALE. Recovery phases RPE 4 work phase RPE 9&10. Getting Better. (Gammer Update). Darren Styles. Genre = Hardcore
8. RECOVERY RIDE. RPE 5/4/3. The Arrival Feat.Tali & Waahli. Smokey Joe & The Kid. Genre = Hip-Hop
9. STRETCH. Im your Baby tonight. Ely Bruna. Genre = Chillout