I get a lot of requests for aerobic profiles. I taught one last night that was just a little different than I’ve ever done before. It was really challenging, both physically and mentally. I’m not so sure my riders would call it “fun,” but they all said it was a great class with a smile and a bit of a smirk. 😉
This isn’t a standard ICA profile with a PDF handout and lots of coaching cues, but you’ll find it very helpful. You can take one or two of the intervals to use as cadence drills in your profiles.
This is not a profile that would work for groups that like a lot of variety because most of it is done in the saddle (although you can certainly give more breaks for those riders who resist long periods in the saddle). This is perfect for anyone with a roomful of outdoor cyclists, as well as those with riders who appreciate cycling-specific classes even if they don’t ride outside.
It is a highly effective training ride that targets the aerobic system while also working on leg speed and efficiency.
First, a little background…
I teach a series of periodized cycling clinics at the Vail Vitality Center in Vail, Colorado. This first leg of the program is a 6-week base building program. Most of my riders are cyclists, though some are fairly new to cycling (one woman just got her first mountain bike and plans to learn to road ride next summer).
We have the FreeMotion bikes with the Stages power meter. For the past 5 weeks, I have been building the intensity, primarily focusing on longer intervals in Zone 3, sometimes at higher cadences and sometimes climbing. Yesterday was the first time we reached Zone 4 (just below threshold).
I used power to set their intensity, then perceived exertion to make sure they were on track. As you probably know, when cadence is on the higher side, it has a greater effect on the cardiovascular system, so heart rate is higher for a given power output than it would be at a lower cadence. I checked in with them to make sure they weren’t breathless.