Why Do I Have To Keep Re-Downloading My Music 2022 Stomps: High-Resistance, High-Intensity Intervals for Indoor Cycling (Very Cool)

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Stomps: High-Resistance, High-Intensity Intervals for Indoor Cycling (Very Cool)

Those of you who have been training for cycling and have done stomp may think I’m crazy for saying this, but I’ve always liked them. , which appeals to my twisted side that enjoys training hard.

If you’re an outdoor cyclist or an indoor cycling instructor, you probably have that part too.

Stomp is designed to increase power in the saddle. Chris Carmichael is generally credited with them. His guidelines include his 20 second step interval outdoors. The indoor program I taught followed the format below.

A good warm-up is essential as stepping on the feet is difficult and puts a strain on the knees and lower back. Rotate your leg for a few minutes, then perform this pattern several times. 1:00 of the 80 rpm standing run. 1:00 Seated with 80 rpm resistance. 1:00 recovery at 90 rpm.

The stomp interval is 60 seconds. Recovery is 60 seconds. Allow for 5 sets, 5 minute rest, and 25 minutes or more in another set. Breaks can be long. Resistance is very high during stomp and drops during recovery. Recovery cadence varies from person to person, but I recommend 90-100 rpm.

Trample at exactly 80 rpm. Fatigue tends to slow down your legs, so 80 rpm tunes to the beat can be quite effective. I often use his Hallogallo on Neu! 10 minutes long at a precise 80 rpm to help keep you energized for your workout. Repeat or change the music in the second set.

Keep the centerline of the bike body. Don’t move side to side like climbing. Keep your hands in position 1.

The rules for pedaling in beautiful circles don’t apply to foot pedaling. Without moving your body side to side, exaggerate your downstroke and smash against resistance. Signal “Pedal”.

Heart rate is not important. However, there is no heart rate limit for this exercise. If you or your rider are stepping seriously without changing resistance, your heart rate can get very high. )

Avoid “mushy” queuing. One instructor signals the class, “Okay guys, do another stomp now.” There’s no way to get the tight stomp spacing out of the rider.

Instead, start queuing about 5-6 seconds before the interval. In a firm voice, say, “Load the bike…and…stomp!” A slight pause and delivery should time the word “stomp” at his first second of the interval. Queue time is about 30 seconds with 10 seconds left.

Find some functions of the resistance knob to mark the resistance used in the last stomp. Much easier than trying to redetermine the resistance every interval. Queue that reminder to the rider.

Resistance can be ferocious during a stomp. Every time I do it about eight times a year, I find that I can increase the resistance for each interval even though my legs get more fatigued as the training progresses. It can happen even if you train alone. You can signal the rider to keep increasing resistance for added strength and power benefits.

If you use high intensity intervals in your workouts or classes, this workout may fit that approach perfectly. Focusing on strength and resistance, Stomp offers variations from speed intervals, for example.

Stomp is a killer workout.

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