Classic Climbs - Indoor Cycling Association

Audio Master Class

Classic Climbs Killer Ascents to Classic Rock Created by Tom Scotto, ICA Master Instructor Training Type: Climbing Endurance, Strength, and Power Working HR Zones: Zones 3–5c Total Class Length: 60 minutes Profile Objective and Intensity: At first people assume that this class ventures up the legendary climbs of the Tour de France such as Alpe d’Huez, Ventoux, Tourmalet, or Galibier. Nope—we will be climbing to classic rock! This profile used to shock some of my riders since I didn’t use vocal music or particularly popular songs very often. It is just a fun profile and excuse for some long climbs. I also make the class guess the name of the band as each song starts. I used this profile a few weeks ago and had couples battling it out for who would be doing the dishes that night. They would try to yell out the name of the band first and get points for each right answer. We even deducted points for wrong answers to discourage the shotgun approach. As you will notice in my music selection, I purposely blurred the lines of “classic rock” a bit so that even some of the younger riders in class had a chance. Due to the length of the climbs, muscular endurance is the overriding theme. The first climb incorporates some muscular strength with its slower 55 rpm cadence. The second climb is almost pure muscular endurance. The final climb hits riders hard as it starts with a fast 86 bpm tempo, which certainly taxes the cardio system, and finishes with multiple explosive attacks at the summit. Modifications and options I will provide two options to all three climbs. The first is for those who are not able to stand at all or for long periods of time. They are given permission to climb seated as much as needed. They should simulate the climb with the appropriate resistance, but how much they stand is totally up to them. I also ensure riders know that they can choose to recover whenever necessary. For beginners who are not accustomed to having resistance on their legs for long periods of time, they are instructed to break the climb into sections. Since most of the songs are 4 to 5 minutes in length, resting for the first 30 seconds of each may provide enough to continue to the top.

Copyright © 2013 Indoor Cycling Association

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Indoor Cycling Association Audio Master Class

Classic Climbs

Graphic Profile (Provided by Class Builder™)


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Classic Climbs

Classic Climbs Coaching The Warm-up/Accelerations The Foundation, Thievery Corporation, 5:41, 103 bpm Fat, Mean, and Nasty, Jeff Kollman, 4:50, 93 bpm Usual pre-flight information: intro, zones, form, hand positions, safety, etc. Today we are going to Rock some climbs! No, these are not the famous climbs of the Tour de France, but instead we are climbing to classic rock music. There are three climbs in total. All of them have a base focus on muscular endurance because they require the muscles to work consistently over long durations. The first climb (7 minutes) is very steady with some in and out of the saddle climbing. The second is the longest at 15 minutes and the purest when it comes to muscular endurance. The final climb is 12 minutes and includes both climbing at tempo and explosive attacks. Although the first two climbs are not easy, be sure to save some “go juice” for that final climb. It will tear every last bit of energy from you. Oh yeah, did I mention we are going to have a friendly competition? I need you to yell out the name of the band as soon as you hear the song start. The person with the most points will get a special prize. If you don’t guess the songs, I will feel very old and will most likely walk out of the room in the middle of class. [As the second song, “Fat, Mean, and Nasty,” starts…] To continue warming up and raising our heart rate in preparation for our ride, we are going to perform a few standing efforts. The tempo of the music is 93 rpm. We are going to keep our leg speed locked into the tempo, but add resistance until we are forced out of the saddle. We will stand at the same tempo with the added resistance for 20 seconds. Then we will return to the saddle and remove the resistance we added. So find the cadence of the music. You can lock into the beat, match the speed of your legs to mine, or perform a manual cadence check. Perform three to four standing efforts, but make sure you leave 1 to 2 minutes for them to recover before the first climb begins.


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Classic Climbs

Climb #1 Renegade, Styx, 4:15, 55 bpm Brain Stew, Green Day, 3:13, 76 bpm The first climb is 7 minutes. We spend the first song mostly out of the saddle to further wake up the muscles since it is a slower cadence (55 bpm). The second part of the climb we remain seated and stand during each chorus and final guitar section. The faster 76 bpm tempo opens up the cardiovascular system, particularly when they come out of the saddle. [Renegade, Styx] All right, who knows the name of this band? (Sometimes I lower the music after the first few notes to see if they can guess the band after only 10 seconds.) The first part of the climb is going to require some muscular strength. If you have injuries or issues where adding too much resistance may put your joints at risk, please back off the resistance and focus more on form. This climb is not intended to drive you into Zone 5, but should challenge you to the bottom of Zone 4. Don’t slow down your legs to match the beat, but instead start adding resistance until your legs slow down to the rhythm of the music (55 bpm). Now keep adding more resistance until you are forced out of the saddle. Be careful to maintain good form and work within your limits. This is a steep section of the climb and will challenge your legs’ muscular strength. Remember to work at your own pace and ability. If you are not able to stand for long periods of time, stay in the saddle as much as needed. [Brain Stew, Green Day] Who knows the band…? For the second part of the climb, the road is not as steep. So let’s back off some resistance, return to the saddle, and increase our cadence (76 bpm). During the each chorus we are going to come out of the saddle and maintain the same cadence. Although the legs are tired from the first half of the climb, we should feel this section more in the lungs when we stand since the tempo is higher. Let’s keep the heroics to a minimum since we still have two more climbs and the last one is a killer. Copyright © 2013 Indoor Cycling Association

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Classic Climbs

Recovery/Downhill The Winner, The Crystal Method, 3:00 (5:12), 64 bpm Time for riders to recover. Remember, the song is 5:12 but I only provide 3 minutes of recovery. Excellent job on that climb. Let’s take some time to recover. Ideally we are looking to return to Zone 1, but since we only have 3 minutes to recover from that hard 7-minute climb, Zone 2 may be as low as we get. You have two options: (1) Just let your legs relax and spin slowly as your heart rate recovers, or (2) Use this time to spin and flush out the legs. Please do not exceed 120 rpm. If you start bouncing in the saddle, either add more resistance or slow your legs down until the bouncing stops and you regain control. Regardless of which option you choose, we should NEVER remove ALL the resistance. It is critical for the safety of our muscles and joints that we ALWAYS remain in control of that heavy flywheel on our bikes! OK, we have 1 minute of recovery left. Hopefully your heart rate and breathing rhythm have returned to a sane level. Let’s start preparing the mind for the next climb. [Describe the next climb.] Climb #2 Black Magic Woman, Santana, 5:20, 60–73 bpm Alive (2004 Remix), Pearl Jam, 5:42, 74 bpm Where the Streets Have No Name, U2, 4:46, 63 bpm This second climb is long and purely muscular endurance due to both the length and steady effort to the top. [Black Magic Woman, Santana] All right, who knows the band…? Let’s say goodbye to the flat road and start adding resistance to put us on a moderate climb. The goal is to really challenge the endurance of the leg muscles to see if they are able to sustain this force for 15 minutes. Our goal is to stay at the top end of Zone 3 for the majority of the climb, with standing efforts pushing us just over the line into Zone 4. Be careful, as long climbs can have a cumulative effect, which will slowly drive us into the red (Zone 5) if we are not steady.


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Classic Climbs

[At 3:40] WARNING…I bet you didn’t know that Carlos Santana (guitarist) was a cyclist and now he decided that it was time to put a little Latino flavor to our climb! (Obviously, I’m making this up…I don’t know if Carlos ever rode a bike!) Get ready for a tempo change. Not only are we going to increase our cadence, but we are also going to come out of the saddle for the remaining 1:30 of the song. If you feel this will cause you to blow up, remember we still have another 10+ minutes of climbing before the next downhill…just keep it steady and stay seated. [Alive, Pearl Jam] OK, who knows the band…? Without touching your resistance, let’s see if we can return to the saddle and continue climbing. We will be coming out of the saddle during each chorus. Our climb started on a wide road at the base, but as we continue to climb out of the valley, the road narrows and starts to wind. When climbs get steeper, the road can no longer remain straight. It would be too difficult to ride or even drive. So the roads begin to switch back and forth, creating a stair-step effect. Hence “switchbacks.” Consider each chorus as a switchback taking us to a higher plateau. [Where the Streets Have No Name, U2] OK, who knows the band…? Welcome to the approach to the summit! This is a steep but steady ascent. Remember, you still have one (very hard) climb left. Save some. Imagine we have just climbed above the tree line. We are now exposed to the elements…the sun and wind. We also have a spectacular view of the valley, the first climb we conquered, and the climb to come. With less than 4 minutes to the summit, I challenge to you complete the climb standing. Get into a climbing rhythm, your own personal zone or trance. I’m only going to provide time checks. At this point I only give them time checks every 30 seconds (3:30, 3:00, 2:30…) plus a gentle reminder NOT to attack at the top to save energy for the final climb of class. Recovery/Downhill The Winner, The Crystal Method, 3:00 (5:12), 64 bpm Same as the earlier recovery. You can use the last 3 minutes of the song to change it up, but that is not necessary. Copyright © 2013 Indoor Cycling Association

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Classic Climbs

Climb #3 Tom Sawyer, Rush, 4:33, 86 bpm La Grange, ZZ Top, 3:52, 83 bpm Carry On Wayward Son, Kansas, 5:22, 60 bpm This final climb is very intense due to the introduction of “climbing at tempo” and explosive efforts and attacks. Also, this is the only climb of the three that ONLY uses true classic rock. I know that music genres are highly debatable, but classic rock is a genre of music that combines a particular guitar-driven rock sound with a particular era of time, usually from the early 1960s to early 1980s. Obviously Pearl Jam, Green Day, and U2 would not fit “squarely” in this genre, but I tried to make it fun for everyone. Plus it gives those “true” classic rockers the opportunity to have some fun with the “young ’uns.” [Tom Sawyer, Rush] All right, who knows the band…? Yes, the music is 86 bpm and we are going to climb! I know we are used to climbing at slower 6070 bpm speeds, but we are going to experience something known as “climbing at tempo.” Welcome to the way the pros climb! The best way to blow up your lungs and shatter your legs at the same time. Our target intensity is Zone 4 with frequent visits to Zone 5. Here is how we are going to set this up. First, lock into the leg speed (86 bpm). Either pedal to the beat of the music or match your leg speed to mine. Next, keep adding resistance until your legs begin to slow down. Don’t give in too quickly. Once you feel you can no longer maintain the cadence with the amount of resistance you’ve added, back off some of the resistance until you can return to the original speed. Welcome to the climb! In the addition to the options I gave you earlier about taking this ride at your own pace, I’ll give you another option. You can stay seated during this first song OR you can attempt to come out of the saddle for 15- to 20-second efforts WITHOUT slowing your legs or touching your resistance. Stand whenever you want. This will certainly drive your heart rate into Zone 5! [La Grange, ZZ Top] OK, what is the band…? This is the steepest section of the climb.


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Classic Climbs

The tempo is going to slow a bit (86 down to 83), but your challenge, if you choose to accept it, is to climb this section out of the saddle—3 minutes (some of the song would have passed with your intro and the class guessing the band). Keep it steady and try not to blow up. You will certainly spend much of this section of the climb in Zone 5. See what you are able to manage. Remember, the final section of this climb is the most intense and includes attacks and explosive efforts. [Carry On Wayward Son, Kansas] All right, what is the band…? You’ve got 5 minutes left to climb; you’ve been beaten but you are not beat. Return to the saddle and add resistance until your legs slow to 60 rpm. During each chorus we are going to come out of the saddle (as if on a switchback). You can either maintain a steady cadence or surge slightly. During the guitar solo we are going alternate riding seated and standing (listen for the alternating parts). (After the guitar solo) OK, prepare for two final explosive efforts as we shoot for the peak (4:29 and 4:57) Here comes the first explosion…it is 15 seconds…hit this with all you’ve got either seated or standing…tear it up!! Only 15 seconds to try to recover enough to explode again. You can do it! Dig down deep. Ready?!?! Now…Explode to the Summit!!! (Finish with a cool-down & stretch.) Final Thoughts Congratulate your riders on an incredible effort. Remind them that they explored every aspect of climbing in this single class: muscular endurance, muscular strength, climbing at tempo, and explosive attacks. Also, ask your riders what other classic rock music/bands they like, or even other genres for that matter. I am working on a number of Classic Climb profiles, particularly since my demographic likes classic rock (and so do I). Let your riders give you ideas. If they suggest another genre, ask them for names of bands and specific songs. I’ve had riders in my class bring me CDs with some very cool song selections. At least you will know what they like.


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Audio Master Class

Classic Climbs Killer Ascents to Classic Rock Classic Climbs Profile Section

Music

BPM

Time

Warm-Up / Intro

The Foundation, Thievery Corp

103

5:41

Warm-Up / Standing

Fat, Mean, and Nasty, Jeff Kollman

93

4:51

Climb #1

Renegade, Styx Brain Stew, Green Day

55 76

4:15 3:13

Recovery (Downhill)

The Winner, The Crystal Method (3:00)

64

5:12*

Climb #2

Black Magic Woman, Santana Alive (2004 Remix), Pearl Jam Where the Streets have No Name, U2

60–73 74 63

5:20 5:42 4:46

Recovery (Downhill)

The Winner, The Crystal Method (3:00)

64

5:12*

Climb #3

Tom Sawyer, Rush La Grange, ZZ Top Carry On Wayward Son, Kansas

86 82 60

4:33 3:52 5:22

Cool-Down (Downhill)

One Too Many Mornings, Chemical Brothers

92

4:13

Stretching

Lonesome Hero, Mickey Hart

91

6:19

*Song is used twice as the recovery theme music. I only use the first 3 minutes of the song for the first recovery and the last 3 minutes for the second recovery. If you do not have the ability to do this, using the first 3 minutes for both recoveries works just as well.


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Classic Climbs

The Music (title, artist, album, source) The Foundation, Thievery Corporation, Sounds from the Thievery Hi-Fi eMusic, Amazon, iTunes Fat, Mean and Nasty, Jeff Kollman, Shedding Skin Amazon, iTunes Renegade, Styx, Greatest Hits eMusic, Amazon, iTunes Brain Stew, Green Day, Insomniac eMusic, Amazon, iTunes The Winner, The Crystal Method, Tweekend eMusic, Amazon, iTunes Black Magic Woman / Gypsy Queen, Santana, The Best of Santana eMusic, Amazon, iTunes Alive (2004 Remix), Pearl Jam, Rearviewmirror—Greatest Hits 1991–2003 eMusic, Amazon, iTunes Where the Streets Have No Name (New Edit U218), U2, U218 Singles (Deluxe Version) eMusic, Amazon, iTunes Tom Sawyer, Rush, The Spirit of Radio eMusic, Amazon, iTunes La Grange, ZZ Top, Chrome, Smoke & BBQ: The ZZ Top Box (Box Set) [Remastered] eMusic, Amazon, iTunes Carry On Wayward Son, Kansas, The Ultimate Kansas eMusic, Amazon, iTunes One Too Many Mornings, The Chemical Brothers, Exit Planet Dust eMusic, Amazon, iTunes Lonesome Hero, Mickey Hart, At the Edge Amazon, iTunes


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