The Colors Game Climbing Drills

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“Back to School” The Colors Game Climbing drills

Created by Jennifer Lynn Objective: Games, intervals Working intensity: moderate to very hard Length: 60 minutes

In this first installment of our games series, you will learn how to play the Colors Game. I am lucky to teach many classes every week, but I am also presented with the challenge of having “regulars” in my classes. They are amazing students who are so dedicated to living a healthy lifestyle, and I feel it is my responsibility to present them with a new and fresh class every ride. For this reason I try to think of fun ways to teach the “same old stuff” but make it seem new again.

In this profile, I will first teach you how to plan the ride and then provide you with an actual playlist and cues to use as you wish. For this particular games format, you will need easy access to your iPod (or to the stereo if you use a CD) because you will be selecting the songs depending on what color the students choose. For that reason, this particular game would not work well if the stereo is not right next to the instructor bike, nor do you want to use MixMeister for your playlist. However, you can also do this profile without the student input if desired—in that case the playlist can be used in its original order as listed below.

The colors game uses all of the colors of the rainbow, ROYGBIV (red, orange, yellow, green, blue, indigo, violet). When you sit down to plan class, the first step will be to pick out seven drills you wish to implement into your class. The drills can all center on a theme or they can be all-terrain—this is where you can use your creative side. (For this particular profile, my theme centers on drills that relate to climbing.) Once you have chosen your seven drills, you must account for your warm-up, cool-down, and six transitions (usually around 1–2 minutes) between each drill. Remember, Jennifer Sage has an entire short song list that you may want to use while planning the transitions for this ride.

At this point, your class format is done. Next we will discuss how to implement the game.

At the beginning of class, write all of the colors on the mirror or dry-erase board with your dry- erase marker. Then, while the students are warming up, explain to them that when they are called on, they must choose a color. This color will decide which drill you will do next—this is their adventure! You must be very organized and ready to switch to the correct song for each drill and the correct transition song as well. So, to be clear—as the instructor, you must actually be prepared to change your iPod to the correct song once the student chooses the color. Watch your iPod, and as it is counting back the last 5 seconds of the current song get ready to switch to the new song. It is essential that you have excellent notes to execute this class in a fun and effective way.

Indoor Cycling Association Class Profile The Colors Game Climbing Drills

The Colors Game Introduce the format to your class:

Hello, everyone. Welcome to class. As we ride today, imagine you are choosing your own adventure at each turn of the road and at the top of each mountain. Start to warm up your legs over the course of the next few minutes. Every so often, add a little more road as your legs become more and more awake.

Notice I have written something on the wall: the colors of the rainbow. As we ride today, I will call on a few of you to choose one of these colors. Each color will represent a segment of our journey today. Imagine that we are all riding together on a new route, unsure where each turn will take us but excited to discover a beautiful new view or a killer switchback that leaves us feeling stronger than ever. Enjoy the ride!

Warm-up Song #1: Bobblehead Girl, 4:05 Artist: Danny Chaimson & The 11th Hour We are going to ease into this ride today. Start moving your legs with ease and focus on how relaxed you feel. As you face the challenges of class today, let your mind return to this feeling of ease as you push through your struggles. As each minute of this song passes, pedal with a little more “umph” and slowly add some resistance until you feel you have arrived on a false flat, a road with just a slight grade. Get ready to pick it up as we transition into our next song and prepare to surge.

Slight surges, continuing the warm-up Song #2: Talk to Me, 3:23 Artist: Mink It’s time to really get things fired up! You have 50 seconds to prepare for your first surge. Listen for the chorus and we will take off. Think of these “leg openers” as an opportunity to get rid of something that holds you back...use each surge as a way to purge yourself of an obstacle. The obstacle could be physical or mental. It can relate to your ride or to your life. If your mind is too busy with other thoughts, how can you be your best right now?

Ok...it’s time...let’s surge from :50 to 1:10 then back it off.

That first surge was just a little teaser. The next two surges will require more time and more positive energy from you! When you are not surging, keep your pace strong, fluid, and focused.

Here comes surge #2 from 1:45 to 2:20—it’s go time! Rock it out, everyone. You can do this! You are doing this—right now—there’s no time like the present...3,2,1, ease off.

Remember, this is not recovery; keep your cadence active and always see yourself moving forward with every revolution.

Indoor Cycling Association Class Profile The Colors Game Climbing Drills

Be ready—this is a very short break between surges...it’s time to go again...right...now! From 2:40 to 3:20...take it to the end of the song...go all the way...you are doing this—it’s all you—right now!

When the next song starts, tell them to ease off again and prepare for the game.

Prepare for the color drills Song #3: Light Years, 2:30 Artist: 311

Now that we are all warmed up, it’s time to add some road. Let’s find a nice moderate climbing pace—anything between 60 and 80 rpm. Just make sure you feel that you are climbing in an aerobic zone and mentally preparing for that first challenge, which will require strength, power, and technique.

At this point, call on your first student to pick a color. (I will color code each drill for you.) Let’s pretend the first student picks RED. In your notes, designate the red section to include the drill song or songs and the transition song that will follow it. From this point forward, a new color will be chosen and you will teach the drill that goes with that color next in the class.

RED DRILL: Switchbacks Song #4: It's Our Fight, 6:32 Artist: Steve Jablonsky In the previous song, you established yourselves at the bottom of a hill. At the start of this song, immediately establish a seated climb resistance and pace. Notice where that level is and always return to this level in between switchbacks. Once you are ready to stand for a switchback, add that resistance and get out of the saddle. Think of every switchback as a threshold effort. For each switchback, give them a little motivation such as the following:

No messing around—this is the work—get it done. Believe in yourself, your mind, your body.

Almost there...OK—sit down and ease off just a touch. We are still climbing, so remember one word: relentless!

The switchback/seated pattern could be as follows (of course you can do it however you feel it): :00–:40 establish your seated climb resistance/pace :40–1:40 switchback 1:40–2:20 seated 2:20–3:15 switchback 3:15–3:55 seated 3:55–4:35 switchback 4:35–4:50 seated 4:50–5:20 switchback 5:20–5:50 seated 5:50–6:30 switchback to the top

Indoor Cycling Association Class Profile The Colors Game Climbing Drills

Song #5: Can't Stop, 2:33 Artist: Maroon 5 Recovery. Imagine going down the hill, and prepare for the next drill. Call on your next student and explain the drill. Remind the class that this is still an aerobic effort. They are on a fast flat so keep them moving.

Orange Drill: Team Time Trial on a Hill (Cadence 65–85 rpm) This drill has three songs: two for the drill, one for the recovery. Song #6: Somebody That I Used to Know (feat. Kimbra) [Tiësto Remix], 3:45 Artist: Gotye Song #7: Fire In Your New Shoes (Sultan & Ned Shepard Electric Daisy Remix), 5:37 Artist: Kaskade Song #8: I Won't Back Down, 2:08 (This is your recovery song for the Orange Drill) Artist: Johnny Cash & Tom Petty

For a team time trial (TT), divide your class into groups of 3.

Tell them to establish resistance and realize this time trial is on a hill, NOT a flat! As a result, the top pedal speed when they are pulling will be much lower than if they were on a flat TT. Once you have your teams, each rider will rotate being in the front of the line. When they are in front they should be at threshold and they can choose to be in or out of the saddle (most will choose out). The other two riders are drafting and maintaining a difficult climbing pace. They are exerting less effort but still in the high end—right below threshold. Remind them:

Remember to respect each position in the TT. To be strong during your pull, you must allow yourself to use your draft period as a way to refresh and renew for when it is your turn again.

As the instructor, you must be ready to cue the trade-offs—every 30 seconds (it can be 20 seconds or 40 seconds also). Every 30 seconds, call for a new leader to pull. Continue to alternate the three groups through the two songs.

Recovery Song: Find a false flat around 80–90 rpm. Move your legs and prepare for the next drill.

Yellow Drill: Rolling Hills Song #9: The Sound of Sunshine, 3:45 Artist: Michael Franti & Spearhead We’ve got an unexpected surprise—a right turn takes you to a beautiful set of rolling hills. This effort is all aerobic and feels like a welcome treat after all these hard efforts.

Tell your students each hill is approximately 45 seconds. Add resistance and think of a moderate climbing pace (approx. 75–80 rpm), then a quick 15-second downhill right into the next hill. There are three in a row. Then use the last 45 seconds as your transition since this drill was not as strenuous (this drill doesn’t have a recovery song).

Indoor Cycling Association Class Profile The Colors Game Climbing Drills

Green Drill: The Stairs Song #10: They Say You Won't Come Back, 4:16 Artist: Breathe Carolina Song #11: Doctor Robert, 2:15 (This is your recovery song for the Green Drill) Artist: The Beatles

This is a varied steep climb with four sets of seated climb for 30 seconds each, followed by a hard standing climb for 30 seconds. Add resistance at the end of each seated effort, then surge to acclimate to the new level of resistance. The standing climb is a higher intensity, representing the “step up” of the staircase. When you sit back down, ease up a little to prepare for the next “step.”

After the four repeats, tell your students it’s time for a quick flat road recovery.

Blue Drill: VO2 Max Drill (very high intensity) Song #12: Alejandro (Dave Audé Remix), 6:16 Artist: Lady GaGa Song #13: Suspect, 3:45 (This is your recovery song for the Blue Drill) Artist: Setty & The Miracle

This is a very hard effort and will require some motivation on your part. That’s what working at a VO2 max pace means! The song is 6 minutes long, so if needed, you can take a 1-minute break in the middle or end it sooner and take a longer recovery.

Get ready to kick some booty! It’s time to go hard again. This drill requires you to work as hard as you can for the entire song. You will alternate between a seated climb and a standing climb. In both positions you will work as hard as possible for the entire time, not easing up like we did on the last one when we sat back down.

This is when you should remind yourself of our warm-up today. Remember that feeling of ease and mastery? You can master this challenge by using your mind and your inner strength. See it, believe it, do it! What is important to you? Why are you here? How can you be a true success in this moment? Use your skills and your bright spirit...imagine yourself as a beacon of light that is shining brighter and brighter as you work harder and harder to be the best.

Recover well after this effort and prepare for the next challenge.

Indigo: “3-2-1 and Done” Drill Song #14: Move Shake Drop Remix, 3:11 Artist: DJ Laz Song #15: Dirty Dancer (with Usher) [feat. Lil Wayne], 4:05 Artist: Enrique Iglesias, Usher & Lil Wayne (The last minute of this song will be recovery)

This is a progressive drill. It will start moderately hard, then harder, then a very hard effort to bring it home: 3 minutes in a seated aerobic climb, 2 minutes at threshold effort (in or out of saddle), 1 minute standing climb to let it all out!

Indoor Cycling Association Class Profile The Colors Game Climbing Drills

Use the last minute of Dirty Dancer as a 1-minute recovery.

Violet Drill: Three Short Steep Hills Song #16: Fire, 3:03 Artist: Scooter

You will guide them through a 30-second standing surge up a steep hill, then recover for 15 seconds before beginning the next one. Repeat for a total of three times. Three short steep hills that are filled with grueling effort. Each hill takes 30 seconds to the top, then a 15-second downhill and repeat. Finish strong and proud! You can do this!

Cool-down and Stretch Song #17: 9 Crimes (Demo), 3:11 Artist: Damien Rice Song #17: The Wilderness, 4:14 Artist: Colin Smith

Indoor Cycling Association Class Profile The Colors Game Climbing Drills

Playlist: Song: Bobblehead Girl, 4:05 Artist: Danny Chaimson & The 11th Hour Album: The Lincoln Laywer

Song: Talk to Me 3:23 Artist: Mink Album: MINK

Song: Light Years 2:30 Artist: 311 Album: Transistor

Song: It's Our Fight 6:32 Artist: Steve Jablonsky Album: Transformers: Dark of the Moon (The Score) Soundtrack 3

Song:Can't Stop 2:33 Artist: Maroon 5 Album: It Won't Be Soon Before Long

Song: Somebody That I Used to Know (feat. Kimbra) [Tiësto Remix] 3:45 Artist/Album: Gotye Club Life, Vol. 2 - Miami (Deluxe Version) Dance

Song: Fire In Your New Shoes (Sultan & Ned Shepard Electric Daisy Remix) 5:37 Artist/Album: Kaskade Club Life, Vol. 1 Las Vegas (Deluxe Edition) Dance

Song: I Won't Back Down 2:08 Artist: Johnny Cash & Tom Petty Album: American III - Solitary Man Country 3

Song: The Sound of Sunshine 3:45 Artist: Michael Franti & Spearhead Album: The Sound of Sunshine (Deluxe Edition)

Song:They Say You Won't Come Back 4:16 Artist:Breathe Carolina Album: Hell Is What You Make It

Song: Doctor Robert 2:15 Artist: The Beatles Album: Revolver

Song: Alejandro (Dave Audé Remix) 6:16 Artist: Lady GaGa Album: Ultra 2011 Dance

Song: Suspect 3:45 Artist: Setty & The Miracle Album: The Lincoln Lawyer (Original Motion Picture Soundtrack)

Song: Move Shake Drop Remix 3:11 Artist/Album: DJ Laz Move Shake Drop Remix - Single

Song: Dirty Dancer (with Usher) [feat. Lil Wayne] 4:05 Artist/Album: Enrique Iglesias, Usher & Lil Wayne Dirty Dancer (with Usher) [feat. Lil Wayne] - Single

Song: Fire 3:03 Artist: Scooter Album: 24 Carat Gold Dance

Song: 9 Crimes (Demo) 3:11 Artist: Damien Rice Album: 9

Song: The Wilderness 4:14 Artist: Colin Smith Album: The Lincoln Lawyer (Original Motion Picture Soundtrack)