Today’s profile is heavily influenced by a ride I took at Florida MANIA.  It was called “Ultimate Time Trial” and it was presented by Schwinn Cycling Master Trainer Keli Roberts.   Keli is an avid road racer and had a great deal of personal detail to share with us about racing and time trialing.  It was very inspiring to be taught the technique of racing by a rider who has won road races.  Not only that, but Keli is an absolutely charming lady with great coaching ability and a constant smile.  Even at the high point of the race, she was glowing and cheering us on.  Quite motivating.

What I took away from her presentation and the ride was a new appreciate for time trials and how to structure a class around them.  After guiding us through the appropriate heart rate ranges and describing the race atmosphere to us, we were off on both an Individual Time Trial and then a Team Time Trial.  The profile here provides only an Individual Time Trial.   After a nice “long” warm-up (it’s about a third as long as a real racer would warm up, but we’ve got time constraints!), riders race against the clock, because that is what a time trial is.  In a time trial, racers start in intervals of :30, so it is just you, your bike and the road, fighting to get to the finish line with a faster time than all other riders.  Therefore, you ride at the peak of your aerobic zone for the length of the race, finally pushing over the AT at the very end.  It is intense, it is a huge challenge, and done right, it can be immensely fun.  It is basically a strength ride (SEZ), because you want to push 85% for the majority of the ride.  However, with the long warm up and big AT push at the end, it might be better classified as All-Terrain.  Whatever you call it, it is not for beginners, so make sure you’ve taken precautions and thoroughly trained your riders for this type of ride. 

I’ve put together a playlist and a ride structure that adapts what I learned from Kelli to my class and my rider’s abilities.  The ride itself is attached as a PDF here: individual-time-trials.  Download and Enjoy!

 Listen to the entire playlist:  

 Spinning: Individual Time Trial on Napster

Individual Song Links:

Cha Cha [Spanglish Version] by Chelo

Faster Kill Pussycat [Featuring Brittany Murphy] [Club Mix] by Paul Oakenfold

Ride (Tiësto Extended Remix) by Cary Brothers

Blast The Speakers by Warp Brothers

Shango by Angélique Kidjo

The Bird And The Worm (Album Version) [Album Version] by The Used

Palladio by Silent Nick

The Spirit of Ray Mashup on Mashuptown

Preliator by Globus

Shake Your Body (Down To The Ground) [Single Edit] by Michael Jackson

Dreams (LP Version) [LP Version] by Fleetwood Mac

Privilege by Balligomingo

 

 

 

Tags: Florida MANIA, heart rate, indoor cycling, keli roberts, napster playlist, race day, sez, spinning profile, strength ride, time trial

This entry was posted on Tuesday, June 17th, 2008 at 1:26 pm and is filed under Group Fitness, Spinning Profiles & Playlists. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.