Judul : core power yoga studio city
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core power yoga studio city
it's the moment you've all been waitingfor. it's gcn's 40-minute strength and power building session. let's startstraight away warming up, and i'll explain exactly what's involved. ♪ [music] ♪ right, this session is perfect for anytype of cyclist, whether you're a road
core power yoga studio city, cyclist, a mountain biker, a leisurecyclist, someone who races. this is going to make you stronger out onthe road and give you more power in all sorts of situations. now, involved in thissession is going to be a series of low-cadence intervals and because of that,we're going to do an extended eight-minute
warm up with a few high-cadence intervalsjust to make sure that our legs are ready for the torque that's going to be involvedin low-cadence interval sessions. so straight into it, spinning through thiswarm up. low effort to start with, we will gradually build up throughout theeight minutes. i'd like you to cadence up at the moment to around about 100. so our series of low-cadence intervalswill start with one minute then two minutes, three, then four and then backdown three, two and one with an equal duration of spinning in between. now, as i said, this session isperfect for all types of cyclists.
it's going to increase your power onclimbs, even on the flat, if you're looking to bowl along in a big gear at ahigh speed. if you're a mountain biker, you need to sit down up greasy slipperyclimbs, and it's also going to build up your core muscles. we're going to try andkeep our upper body still as possible during the intervals. just focussolely on pedaling in a good style. bring the power out through your glutsand your quads through the pedals. you should do this session once or maybetwice a week for a few weeks in a row. i know you're going to see the results. okay, two and a half minutesdone. at the end of the 4th, 5th,
6th and 7th minutes of this warm up,we're going to do 10 seconds at the end of each those minutes at a cadence of over120 just to make sure that we are completely warmed up before thefirst of the low-cadence intervals. at which point, we will be pedaling at 60rpms, roughly at effort level of 8 out of 10. now, as with any indoor training session,it's almost more important to make sure that you stay hydrated throughout. thelack of wind around you, even with a fan, will mean that your body heats up andyou'll lose more fluids than you do when you're riding your bike outdoors. makesure you got plenty of fluids near you and
start, right from thiswarm up, topping up. okay, coming up very shortly, our first10-second high-interval effort just spinning the legs. one second to go, now.not high efforts. just keep it an easy gear, spinning the legs, two, one, backdown. as i said just important to get your body really warmed up for this session andgoes about saying if you have any problems health wise in particular, what you need,probably unwise to do a low-cadence session. but this is great for all sortsof cycling, and it's a session which lots of professional riders use at all timesof the year. and if it works for them, it's going to work for us.
ten seconds to the next high cadence.ten seconds, two, one, high cadence. try and get up to over 120 rpm ifyou can. three, two, one, back down. okay, i hope you're starting tofeel ready for the work that's going to be involved in this.we've got just under 3 minutes to go before we will start a1-minute low-cadence interval at around about 60 rpms of effort level 8 outof 10. if you haven't got a cadence sensor on your bike, then all you need todo is make sure you're doing one revolution of pedals of every secondduring that interval. ten seconds until the next high cadence, 10 secondseffort. three, two, one, high cadence.
two, one, done. you should see your heart rate justgradually beginning to rise at the moment if you're using a heart ratemonitor. if you're not, your effort level should be rising to 4, 5 maybe even6 out of 10. less than two minutes left on this warm up. all right, 10 seconds until our finalhigh-cadence 10-second drill. three, 2, 1, 120 rpms, even more if you can do it.feel the muscles warming up. two, one, back down again. 30 seconds to go.
don't forget to drink. okay, ten seconds. you might want toget it into the right gear or at the right resistance depending on what you're usingat home. three, two, one, 8 out of 10 effort level, down to 60 rpms.just one minute for this first one. twenty seconds done already. tryand keep that upper body nice and still. one, and back down into small ring ifyou're on a bike. slacking off the resistance, try and spin again over 100rpm. it should feel relatively easy. we've got one minute ofspinning and slight relaxation. twenty seconds to go.
adjust your gearing. three, two, one. this interval is two minutes long. keepconcentrating on your form on the bike. try not to sway your body from side toside. keep your legs nice and straight like pistons moving up and down. twominutes, this interval, and then we'll have a two-minutehigh-cadence recovery period. again, 8 out of 10 effort level. ifyou're using your heart rate monitor, you should see that risinggradually on each one. just over one minute to go.
ten seconds. three, two, one, back down the resistanceor the gears. try and get back up to 100 rpms or over if you can. spin yourlegs. effort level around three to four. okay, as i said, we've got two minutes nowof spinning, trying to recover for our next interval which is goingto be three minutes long. plenty of time now, take a drink tomake sure that we don't get dehydrated. as i said, this session is great for alltypes of cyclists, but you might want to bear in mind your position on the bikebased on what you want to achieve when you're out on the open road or on thetrail. if you want to get faster on the
flat, you might want to get into anaerodynamic position that you would have out on the road. if you want to work onyour climbing ability, try and stay on the top tier trying to stay rock solidon the bars and your lungs a bit more space to breathe. try and keep concentrating. i'velet mine go down to under 100. five seconds. move your gears back upor your resistance on your trainer, go, 60 rpms. you're probably going to startfeeling it in your legs now that you're doing really well. get into that positionthat you want to work on. you concentrate on that pedaling style. make sure yourknees are in line with your feet. try and
stay steady in your upper body. well doneguys and girls. keep it going. two and a half minutes left on this one. great work. two minutes to go. now, if you go on to try and raise youreffort level slightly to a 9 out of 10 then make sure you've gotenough left for what's to come. focus on that upper body composure. forty seconds to go. twenty seconds. keep the concentration rightthrough to the end of this one. ten.
five. one. back down the gears. back off theresistance. back up to spinning. try and get it to 100 rpmsstraight away if you can. so, we get a long period of recoveryhere. still over two minutes to go. keep drinking. okay, on the next interval of fourminutes, just to relieve some muscle groups or maybe some other things, i'mgoing to give you 10 seconds out of the saddle at the end ofeach two minute period. one and a half minutes to goof this recuperation period.
i don't know you're all feeling, butyou're all looking absolutely beautiful. one minute to go. don't let yourconcentration ebb away in the high cadence part of this recuperationperiod. important to spin those legs. it will help you to feel better, flushout some of the lactic acid from the lower cadence work. once we get through thisfour-minute interval, the great news is we'll be halfway through the hard work andmore than halfway through the session. thirty seconds to go. ten seconds. get your bikeready for the low cadence work. three, two, one, back into position,back down to 60 cadence, back to the
concentration of pumping the legs up anddown and keeping your upper body still. fantastic work everyone. one minutethrough this now, so just 50 seconds until you get out of the saddle just for10 seconds in the same gear. three, two, one, out of the saddle,up on the drops or on the hoods. same gear, same cadence. three,two, one, back down still at 60 rpms. still at eight out of ten effort, ifyou've chosen to stay there. those of you out tonine, you'll stop with that. looking really good, so, we're overhalfway through these hard efforts now. one and a half minutes to go on thisone, and then it's back down through the
durations, three minutes, two minutes, oneminute, a one minute cool down. then that's our 40 minutes done. keep the focus. i know it's starting tohurt now, but you will reap the rewards in whatever way you chooseto back out on the road. right, 40 seconds left untilwe get out of the saddle again. brilliant work. fifteen secondsuntil we're out of the saddle. five, two, one, out of the saddle, samegear, same cadence. try and keep the form good again. three, two, one, drop itdown the gears. take the resistance off. straight back up tospinning over 100 rpms.
really good guys. oh i've let my cadence slip again. keep itup over 100. it's hard to concentrate when you're starting to feel the fatigue. it'sreally important that you keep that cadence high even withthe low effort level. okay, really good. it's two minutes leftof this high cadence period, 14 minutes left until we're done. make sure you keep drinking. all right, one minute left. keepconcentrating on keeping the cadence over 100 and then we've got our 3-minuteinterval just around the corner.
30 seconds left. 20. okay, 10 seconds. time toget your bike ready again. three, two, one, back to 60 rpms. eightor nine out of ten effort level. three minutes on this one. i know it's hurting,just hang tough. we've broken the back of this. keep the concentration. you'rereally going to benefit from this when you go back outside. think you'realready making a lesson on those climbs. teacher already making alesson on those climbs. okay, two minutes to go on this one. thatmeans we've only got five minutes of hard
work left. let's make the most of it. stayconcentrated. keep your form good on the bike. keep your legsarrow-straight up and down. even matt's got his knee in place. right, we're now halfway through thisthree-minute low-cadence interval. this is the point at which you can startto concentrate on your breathing as well. i know it's hard work.just keep it measured. feel it coming into your core.breathing in deeply, exhaling deeply, anything to take the concentrationaway from the pain in your legs. less than a minute to go now.
great work, 30 seconds. twenty, keep it going. fifteen. ten, really concentrate right to the end.three, two, one and back down. straight back out to 100 cadence at least. we'vegot a long three-minute recovery now at a high cadence. keep drinking. only three minutes of hard workleft. really, really good work. cadence dropping, you have to concentrate. two minutes to go. halfway through this three minutes.matt, high cadence, come on.
one minute left. okay, on the next interval which is twominutes long, back down to 60 cadence. you have an option. if you want,you can stay seated throughout. if you're starting to feel the fatigue,you can get out of the saddle again in the last 10 seconds of each minute.now, if you haven't done so already, in the next two-minute interval, we'regoing to take the effort up to 9 out of 10. we'll have two minutes rest,then we've got our one-minute interval, and that's going to be a 10 out of 10effort. we're going to try and get everything out over that final minute.
ten seconds, get the bike ready. three, two, one, and go 60 rpms, twominutes of hard work this time. we're very, very close to thefinish line now guys. it's easy now to lose theconcentration on the upper body. make sure you keep it still. just feel the power going through thepedals. okay, for those of you who want to get out of the saddle, 20seconds until that point. you need to get out of the saddle inthree, two, one. just change the muscle group slightly. five seconds.two, one, back down still at 60.
great work guys. less than a minute togo on this one. make sure you're at 9 out of 10 efforts. fantastic, really, reallygood. twenty seconds to go. if you want to get out of thesaddle, in three, two, one and up. same cadence, same gear, sameresistance. really good. three, two, one, back down the gears. two minutes ofspinning. try if you can to get straight back up over 100 cadence. we've justgot one minute of hard work to go. it will be at 10 out of 10 effort. nice ride. i'm very impressed of you lottoday. only a minute to go and just one
minute in the pain cave, and then youcan get off your bike after our cool down, safe in the knowledge that you've donesome really good work on the bike today. keep the concentrationnow in the high cadence. thirty seconds now to go. get your mindconcentrated. it's only 60 seconds. it's going to feel like longer, but it willbe soon over. twenty seconds to go. fifteen. all right, your mind'sready. now get your bike ready, 10 seconds. get it down thegears, one gear hard if you got one. three, two, one, 60 rpms, 10 out of 10effort. come on give me maximum for the next 60 seconds. keep the cadence whereit is. keep the form nice on the bike.
try to remain solid as a rock. brilliant work guys, 40 seconds. halfway through already,just 30 seconds left. twenty seconds left, comeon, go, go, go! everything out. ten, come on! five, keep itgoing, all the way, two, one, done. really, really good. okay, we've got aminute left in our video for a cool down. you might well want to take slightlylonger than that to make sure you spin your legs and don't get off the bike toosoon. if perhaps on another day you would like to select one of our vast array ofother varied indoor training sessions,
we hand them to you. we put them in oneplaylist which you can find this little box just up there. now, sure, you wouldlike to speed up your recovery from this session and, of course, we've also got avideo on that. you can find that in the little box just down there and subscribeto gcn as ever. it's free, and all you've got to do is click on me. five seconds,carry on if you want, two, one, done.
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