The Endurance Ride

Posted: February 27, 2013 in Music, Spinning

Whether you’re a newbie or old hat with riding, the endurance ride is one of the easiest and hardest rides to accomplish.

PHYSICALLY  – it’s not as tough on the body because you’re basically maintaining the same speed the entire ride.  That being said, it’s also one of the toughest on the body because you are attempting to stay the same speed the entire ride.  If you’re an outside rider think flat road/trail will little elevation change and little to no head wind.  If you’re an insider rider and anyone taking the class, you’ll attempt to keep your RPM’s somewhere between 90 and 100 the entire time.  The instructions for teaching a class offer the range from 80-110 RPM’s but realistically, it’s 90-100.  In the off-chance that you’re extremely fit – you might be able to push at a higher RPM for the whole class but realistically you’re aiming for 90-100.  Your Heart Rate should be between 65-75% of your Max Heart Rate (see bottom of post to figure this out).

MENTALLY – it’s one of the toughest classes.  At first you’ll think to yourself – it’s the same speed and attempting to maintain the same heart rate the whole time….piece of cake.  Right?  Yeah – you wouldn’t believe how difficult this can be…especially if you aren’t used to using a HRM (Heart Rate Monitor).  Mentally you’ll need to focus.  On a ride like this our minds begin to wander which typically results in riders slowing down and the heart rate lowering.  Staying focused (especially in this day and age with all the people who are ADD and ADHD) can be one of the hardest parts of this class.  Hopefully you have a good instructor that can help you with this.

WHAT YOU’LL NEED – Water, Towel, Heart Rate Monitor, Spin Shoes (preferably) and a mental toughness.

WHAT TO EXPECT– The ride, for the most part, should never have you out of breath.  You should always feel comfortable and the best way to determine this (if you aren’t already using a HRM) is with a talk test.  If you can say 5 or more words while riding and not gasping you’re doin’ just fine.  I like to use the “Pledge of Allegiance Test” – “I pledge allegiance to the flag”….”of the United States of America”….if you can get through the first two lines easily – you’re most likely where you’re supposed to be.  That’s not to say you won’t break a sweat when you ride – you will and you SHOULD – but know that you should feel as though you could ride at the same speed and same resistance forever during a ride like this.  The most your HR will alter SHOULD be 5 beats up/down.

THE MUSIC/VISUALS – I recently taught a 90 minute endurance ride at my gym.  We have a very cool projector and screen that will allow us to play videos while we ride.  Our room has black lights so most of the time (usually all the time) we ride in the dark.  It’s a pretty awesome atmosphere.  I was hoping to use the projector when I taught this class last week but it didn’t work out for me so I’ll have to make it happen for next time.  Regardless, I was set up and ready to go and we got underway.  Below are the songs I used to keep the class motivated

  1. Clocks by Coldplay
  2. Snus(Original Mix) by Avicii & Sebastien Drums
  3. Yeah 3x by Chris Brown
  4. Next to Me(Mojam Remix) by Emeli Sande
  5. Levels(ID) (Original Mix) by Avicii
  6. Troublemaker (Cutmore Club Mix) – by Olly Murs Feat. Flo Rida
  7. Run the World (Girls) by Beyoncé
  8. I Gotta Feeling by The Black Eyed Peas
  9. Bad Ego (Michael Jackson vs. Alter Ego) by DJ Earworm
  10. United States of Pop 2012 by DJ Earworm
  11. Music for Sport 2011 by DJ Earwom
  12. Pop Danthology by Pop Danthology
  13. Mony Mony by Billy Idol
  14. China Grove by The Doobie Brothers
  15. Everything’s Magic by Angels & Airwaves
  16. Korobushka by Bond

Throughout the class I went around checking heart rates and making sure people were on their lower range.  There were a lot of people that were well above where they should’ve been and it was adjusted which later gave them a more efficient workout.

IMPORTANT NOTES – knowing your maximum heart rate threshold is extremely important before taking on a class like this.  Unfortunately, there were many people who didn’t know where their max heart rate was so we used a guestimation and went from there.  Some of the easiest ways to figure out where a person should be are the simple method of subtracting your age from either 226(female) or 220(male).  This is a rough estimation but not necessarily accurate because it doesn’t take into account how physically fit you already are.  Additionally, you can use the Karvonen Formula to help with this.  This is usually a little more accurate but, again, the best way to figure it out is to already know where your max threshold heart rate is – which can be done with a max threshold test (another post for another time).

So there you have it!  The Endurance Ride!  One of my faves!  Happy Riding!

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s