Cycling Journey # 2 – Ladder Drills – Rate of Perceived Effort

Screen Shot 2012-12-10 at 6.42.41 PM

This Journey is about being aware of the different efforts that you can work at. We call this Rate of Perceived Effort (RPE).  For information on the different Heart Rate Zones and RPE click here.

This is a simple scale to follow:

RPE Scale

RPE       HR                    Description
Zone      Zone
0               Z1                 Complete Rest
1                Z1                 Very easy; light walking
2                Z1                 Very easy; light walking
3                Z1                 Very easy; walking
4                Z1                 Still easy, maybe starting to sweat
5                Z2                 Starting to work just a little and you can feel your HR rise
6                Z2                 Upper Working but sustainable, able to talk in full sentences
7                 Z3                 Strong effort; breathing laboured, bottom of the aerobic zone
8                 Z4                 Effort to maintain control over breath, top of the aerobic zone, one more little bit and would be anaerobic
9                 Z5                 Working very hard, takes you into anaerobic breathing, this is out of your comfort zone
10               Z5                 Maximum effort that you cannot hold more than a minute or two

Be true and honest about your effort level.  You will see results.

You Shock Me All Night Long – AC/DC – (3:32) 65 RPM – Feel 65 RPM and begin to warm up.  Feel the whole circle of the pedal strock 360 degrees and bring your awareness inside to feel your body moving at 65 RPM. This is the speed where all the work happens in this journey.  BTW, there is no playing AC/DC quiet, blast the volume.

Burn it Down – Linkin Park (3:51) 55 RPM – take your resistance up high into a heavy climb – hands in 3rd position, tail bone back over the saddle.

50 Ways to Say Goodbye – Train (4:07) 76 RPM – Intevals – start jogging on each interval, sit and pick up speed. Option to add resistance after each interval. Intervals of 25/30/55 at  (0:45-1:10)  (1:57-2:24)  (2:58-3:54).

Sound of the Drums – DJ CHUS & Abel (7:44)  65 RPM – Ladder Drills Seated – It is important to be true and honest about each effort level.  Start pedaling to the beat, find the rhythm. We are going to start with a perceived effort level of 7/10 hold for 2 mins (0:45-2:45), then 8/10 for 2 mins (2:45-4:45), 9/10 for 2 mins (4:45-6:45)  and 10/10 for 1 min (6:45-7:45).

Semi-Charmed Call – Mashup – Third Eye Blind vs Carly Rae Jepsen ( 3:36) 57 RPM – This is a recovery.  Take as much recovery as you need. When it starts to feel better. Add a little resistance and jog. At 1:05 small increase in resistance.  At 2:00 give it a big increase in resistance to slow legs down to the slower speed of the music. This song is not on iTunes so you have to get it from Youtube site click here  or from the bootiemashup website click here.

Ride (Tiesto Extended Remix) – Cary Brothers (7:05) 65 RPM – Back to Ladder Drills – Be true and honest about your effort level. Settle in with the rhythm right away.  First time through seated, second time through standing. Seated find 8/10 RPE (0-1:00), 9/10 RPE (1:00-2:00), 10/10 RPE (2:00-3:00), Ease resistance but keep pedaling (3:00-4:00), Stand up and jog 8/10 RPE (4:00-5:00), 9/10 (5:00-6:00), 10/10  (6:00-7:00).  I love this song to ride to. One of my favourites.  It has a good strong beat and catchy tune.  Easy to get lost in the rhythm.

Americano/Dance Again – Glee Cast ( 3:35) 65 RPM – Recovery – take as much as you need.  When you feel better, give it some resistance and jog it out.  Good strong beat to jog to.  Keep it light.

Tabata Intervals – (4:02) 72 RPM – There are lots of options for Tabata Intervals to be found.  Click here for a few to pick from.  I personally liked the “Coached” ones where the music is queued out for you.  20 seconds all out, 10 seconds recovery, 8 times.  Be sure to stick with this. It is hard but High Intensity Interval Training (HIIT) is worth it.  For information on Tabata Intervals, click here.

We Found Love (Feat. Calvin Harris) – Rihanna (3:35) -65 RPM – Recovery – take as much as you need.  When you feel better, give it some resistance and jog it out.

Rebellion (Lies) – Arcade Fire (5:10) 65 RPM – Ladder Drills – Next 2 songs are Ladder Drills so think of it as one more time through.  This song we will do seated. Seated find 7/10 RPE (:30-1:30), 8/10 RPE (1:30-2:30), 9/10 RPE (2:30-3:30), 10/10 RPE (3:30-4:30), Ease resistance but keep pedaling (4:30-5:10) the recovery for this takes you into the next song. So at the end stand up and jog as the music changes, the beat remains the same.  This song was suggested to me by one of my riders.  Always great to add songs that people suggest. They so appreciate it and this happens to be a fantastic song to ride to…I have gotten lots of compliments on it.

Uprising – Muse ( 5:04) – 65 RPM – Ladder Drills – second of 2 songs on the Ladder Drill.  Start standing in a jog.  Start at 1:00 and this will have given 90 seconds of recovery since the top of the last ladder. 7/10 RPE (1:00- 2:00), 8/10 RPE (2:00-3:00), 9/10 RPE (3:00-4:00), 10/10 RPE (4:00-4:00).

Breakeven/Fast Car – Colbie Caillat (4:05) Cool Down – easy riding to let your heart rate fall gently.  Listen to the first line….”Still alive but barely breathing…”  This is another song not available in iTunes.  You can find it on Youtube here.

Skyfall – Adele (4:46) – Cool Down – I love this song.  It is a great way to talk about the great new James Bond movie. Have you seen Daniel Craig’s tummy?  It’s a great movie and I love James Bond.

This ride has had a lot of great feedback and I hope you enjoy it.  Let me know what you think.

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s

%d bloggers like this: