WHEEL OF STEEL. INDOOR CYCLE RACE STAGE 3

WHEEL OF STEEL. INDOOR CYCLE RACE STAGE 3- click on the link to access the tracks for racestage3

HAPPY NEW YEAR-STAGE 3

Happy New Year 2012 everyone. May all your aspirations turn into real life results 2012.

Presented here is a continuation of our race -Stage 3 is now upon us, be warned it all ends in one BIG leg catastrophe. We battle up together during stage three with one mission in mind- 'One Team-One Dream!'. We start and finish together Peleton- pushing each others boundaries and fulfilling all potentials within each of us. Above all it is your own mission to come out of this stage feeling proud of the efforts you have made.

 As illustrated above, during the start of stage 3 (post warm up) we endure a mixed terrain, it's not long into the track before we hit an easy ascent with some light gears, and the gradient gradually increases.

We hit a flat at the bottom of the descent, where as leaders we encourage our riders to drive their legs through the correct gear for the beat, so that we can stay as one team. 'Carte Blanche' meaning complete freedom to act as one thinks best; we need to use our coaching skills to use the correct gears to challenge each participant to train as they think best to an RPE of 6 or 7 throughout the track. Aligning ourselves with the beat is the purpose over the enduring 7 min track, and our focus of course  is riding as a pack, blocking our opponents so we can stream ahead.   

A classic hardcore Madonna remix track is used to motivate our riders to power attack during our second ascent. 'Life is a mystery' is short, sharp and sure as hell burns! We use this track to break away from our opponents. It is now our responsibility as top coaches to ensure riders interval train between RPE levels 8-9 during the sharp ascending attack phases, whilst returning to a recovery of an RPE of 5 or 6 during our steep descents. To ensure everyone is on the right track here, coach some feeling cues. For example; how should the team feel at RPE'S 8&9 in comparison to RPE 5&6?.   Congratulate yourselves for achieving breathless and being  able to recover as only top athletes can really understand how to do this.

The hard work has been done for the moment riders. We head strongly forth ward into Track 6 a Hardcore Genre, yet nice and easy on the flat. Since our huge efforts created a big gap between us and our opponents during our last efforts, we now focus on light gears, so that we can sustain race pace (riding with the beat) over the whole road we are literally 'High on Life'. As great  coaches we have the opportunity of coaching the correct gears enabling riders to literally stick rubber to road and bottom into saddle. NO CHEATING.

Alas , don't get too comfortable riders, as our opponents begin to bridge the gap. Remember our mission is to approach the hill with one shared goal in mind 'we begin and finish together' . Hard Dance track 'Deeper' sets the scene for the first of our twin peaks. Time to take the opposition by sprinting through moderate to high gears getting ahead of the game challenging ourselves will ramp us into a more favourable position. Adrenaline is pumping and breathing is very uncomfortable at an RPE of 7 & 8. Don't be afraid to work hard as both efforts follow active recovery.

We got ahead, so now as the gradient markedly increases during 'Pasilda', the team trains with 8 mins of pure strength and endurance. Climbers- this is your time to shine. There's definitely no time for negative thinking. The clock is ticking, as the steady ascent dictates, we must apply maximum force over the pedal for the duration. We are to persist the maximum force to reach the top of the first of the peaks together,  to even begin to think about tackling a winning result. Please take note that the gears we use during this track are nothing but big and riding with awesome technique plus sustained effort will segregate us, from our weaknesses.

As we edge towards our second summit your motivation as Peleton leader is of paramount importance. You are to get the absolute best out of each and every rider in your team or our mission will end in defeat! During 'I have a dream' is our last chance to break our opponents. No-one said winning was easy.  Your legs will feel like they are travelling through hell, but it will be sure as hell worth it! Our opponents are not backing down, and by no means easy to beat. This means that all team members have their turn to group together, attacking and blocking simultaneously through some huge gears. Turning up the heat and burning through the burn, is your ultimate aim at this high altitude, working at an RPE of 9, allowing your teams' dreams to become a reality. Its a sprint finish, and all you got to think is 'yes we can' to accomplish our mission. Dont back down. Arriving at the peak together, beating your opponents means battling with persistence. Wheel to wheel, steel to steal, shoulder to shoulder can you work to your maximal potential driving the opposition to their defeat? You can if you really want it.  Well done Peleton- mission accomplished.

1.WARM UP. RPE 3-4. Jam in the Jungle by Basement freaks- Genre = Breaks
2.MIXED TERRAIN. RPE 5-6-7 Carte Blanche- by Veracoche- Genre  = Trance
3. POWER CLIMB INTERVALS RPE 8&9/ 5&6. Life is a Mystery by Eraserhead. Genre = Hardcore
4. FLAT . RPE 6.High on Life by Force and Styles. Genre = Hardcore
5. POWER ASCENT. RPE 7-8. Deeper by Rock N Roller. Genre = Hard Dance
6. STEADY ASCENT. RPE 8. Pasilda (ATFC Remix) by Afro Medusa. Genre = House
7. STEEP POWER ASCENT. RPE8&9. I have a Dream by Steve Hill. Genre = Hard Dance
8. COOL DOWN AND MUSCLE RELEASE. RPE 8/7/6/5/4/3 Beachball (Andry meets Schalli @ Monkey Island Remix) by Nalin & Kane. Genre = Chill out

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Second stage

The second part of our race involves a steady state warm up with 'leave the world behind' which sets us up nicely for the game ahead. Keep in mind the intensity of the beginning of this race when working through the warm up so you and your participants are fully prepped to make your race today a success.We have a sharp steep 7min attack at the beginning of this stage of the race,  which by no means is for the faint hearted. The only option we have is to break away from the pack using our biggest gears over rapid speed. We blast the legs and heart with three working attacks pushing hard so we can spend our recovery intervals blocking opponents overtaking. Once the initial hard work has been completed the road begins to flatten off as we ride to 'Loletta' we feel the surge of speed and take advantage of the flatter ground. By the end of this track we begin to visualise an extreme mountain which will test & take our leg strength to the max, 22 mins of climb over 3 classic anthems to motivate us,  requires team spirit & concentration. The whole aim of the game now riders,  is to maintain a consistent cadence which coincides with the beat of the music whilst enduring an ever increasing resistance. From hear on in, we need to embrace the brave within, as the only way is up....up...and up. To complete the last stage of the race, riders must complete a final steep climb. Testing true anaerobic power, this part of the race acts as a true separation from the stronger riders and the weaker riders in the pack, the strongest survive, but only the fear resistant win. 

Track 1- WARM UP-Leave the world behind by Axwell, Laidback Luke
Track 2- STEEP CLIMB -Last Forever by , Klubfuiller Stu Hughs
Track 3- MIXED TERRAIN- Loletta Extended mix by- Fuzzy Heads
Track 4- STEADY CLIMB- The Lover That You Are by Pulse
Track 5- STEEP ASCENT- Out of The Blue by System F
Track 6- FINAL HILL ATTACK-Rising Like the Sun by Gisbo
Track 7- COOL DOWN- California Dreaming by Jamiroqui (Re-Mastered)

At the time of purchase all these tracks were PPCA free.

RACE STAGE CLIMB SPRINT & TIME TRIAL FINALE

RACE STAGE CLIMB

We start off in this track list as we left off the last ride. We are trying to get into the mindset of controlling our resistance effectively in order to create an increase in base line strength in the legs. Essentially this ride in particular consists of a several long arduous climbs through varying gradients we use different resistances and ask the body for more. We aim to produce force through the pedals to recruit the endurance strength fibres in our legs as well as being generous with our loads which we use- simulating hill climb. Once we reach the crest of the hill we embark on a steep decent down the other side of the mountain- knowing the quicker we can take the legs with the control of surface tension pulling us into our bike enables us to reach our 1:40 flat component. We need to make this quick and snappy because from here on the race to the finish begins - 'those who dare to use the resistances and experience intense burn and breathlessness are those that win the race' as we ascend once again we pull the riders apart one by one from the peloton in front leaving them in pieces by simultaneously blocking and attacking requiring team effort and a massive energy surge. We arrive at the final race stage of a criterion 6 blocks of attack on a time trial. The intensity you travel at is up to you- but the only way to get in front 'MR VAIN' and maintain your number one position is to put it out there until the finish your time trials.

Awesome way to break into the new year with success. This year will be your year!

 1. STAY GOLD- Deep Dish -Radio Mix (FLAT WARM UP)
2. SUPERSTRING-Rank 1 Remix by by Cygnus X (3 ROUND MIXED TERRAIN DEVELOPING TO HILL)
3. WELCOME TO THE JUNGLE - Kevin Dubrow (PEAK CLIMB)
4. RISE - Deep Dish Vs Eddie Armador (STEADY STATE TO PROGRESSIVE HILL CLIMB)
5.LOST IN LOVE - Legend B (DOWN HILL TO FLAT)
6. TIME TO BURN - Awsum AllStars (HILL RACE ATTACK)
7. SYNTHAESTHIA (MIXED TERRAIN- RACE ATTACK)
8. MR VAIN -Culture Beat (CRITERIUM ATTACK)

I hope you enjoy this! Please keep posted for the latest developments!

HAPPY NEW YEAR!

Happy New Year everyone - I hope you had a great relaxing break over the holidays. Time to get back at it now buiding up those fitness levels again.

These are the playlists which I used throughout December- They build us up in fitness so we can be sucessful within our performance during late December when we embark on our race stage. Please note that at the time of purchase all these tracks are used from PPCA record labels and mostly purchased from http://www.beatport.com/ OR  the apple itunes store.

HILLS & POWER

1. THRILLER -David Jones, Aqua Diva - David Jones Mix- (WARM UP)
2. MR BRIGHTSIDE - Jealous Guys, BIG ROOM edit. (HILL ATTACK REPEAT)
3. RAPTURE- Avicii - New Generation Exetended Mix- (3 FLAT SPRINTS WITH POWER)
4. SITUATION- Ultra Violet- Manyus Club Mix. (POWER ON THE HILL 5 ATTACKS)
5. MISSING YOU- Tom Par (FLAT ENDURANCE & POWER)
6. RISE - Deep Dish Vs Eddie ArmadorMix (STRAIGHT HILL)
7. REBEL YELL- Scooter (4 SHORT HILL SPRINTS)
8. STAY GOLD - Deep Dish (DOWN HILL - COOL DOWN RIDE)
9. CALLING THE SKY- Front (STRETCH)

GENERAL TRAINING PLAYLIST

This particular set is about riding through varying terrains. I choreographed with the end goal of inspiring my participants to ride with the correct resistances and speeds whilst creating an understanding their RPE levels.

Please feel free to feedback, its always welcome...or just arrive in the flesh and after we've busted it together we can chat after class.

All tracks at the time of purchase were PPCA free. All tracks were found on http://www.beatport.com/

1. WARM UP (FLAT TERRAIN)- Sweet Harmony by John Karen (RPE 3-4)
2. HILL (SEATED THEN STANDING)- Sunshine Heaven by Antheo Decks (RPE 5-9)
3. STEEP HILL TERRAIN (HEAVY LOAD DIFF RIDING POSITIONS)- I Got 5 On It- Luniz (RPE 8)
4. MIXED TERRAIN (HILL- DOWN HILL-FLAT)- The silence- Mike Koglin RPE (7-8.5)
5. FLAT TERRAIN (PREPARATION FOR TIMETRIALS) LK- Origonal Mix by XRS DJ Marky (RPE 6-7.5)
6. HILL SPRINTS - Wii Go Crazy By Gammer & Dougal (RPE 9 &10)
7. FLAT TERRAIN (ENDURANCE) Free Your Mind by Darren Styles (RPE 7-8)
8. MIXED TERRAIN (POWER CLIMB & FLAT). The Age of Love by Jam & Spoon (RPE 9-10)
9. COOL DOWN- Seven Cities By Low land (RPE 3-2-1)

Thanks and have fun!

Hi Everyone

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