The 5-Week Progressive Profile

8/13/2019 The 5-Week Progressive Profile

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5 WEEK PROGRESSIVE PROFILES

MARK TICKNERSPINNING Master Instructor (UK)


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Overview

Basic profile design

using movements,cadence, intensity,music and language canbe rewarding for allinstructors ! especiallyMaster Instructors!


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Knowing The Basics

Profile Design Movement /

Technique Choice

Cadence Intensity Music

Language 5 Week Profiles!


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Simple


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Whats Your Objective?


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Endurance


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Strength


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Intervals


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Race Day


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Design Your Class

Simple profiles

Specific movements

Seamless transitions

Realistic cadences


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L

ad

de

r

s


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A

R M Y IP D


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Music


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Rhythmic Flowing Music (tracks 1-6)

Perfect for the longer climb Long gradual hill / mountain Long intervals (aerobic / LT) Mixed flowing terrain High aerobic seated flats & muscular

endurance


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Powerful Energetic Music (tracks 6-8)

Use Sparingly! Last point of a strong / long climb Surge on a hill / Attack Switchback on a hill Fast powerful flat road


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The Final Crescendo!

To Create the Climax to Your Ride! The solo / small group breakaway final effort The sprint to the line on a mountain

The Sprint to the line on a flat road in thepack The Last Anaerobic Interval


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Instructor

Language


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Endurance

the ability to withstand hardship or adversity;especially : the ability to sustain a prolonged stressfuleffort or activity


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Strengththe quality or state of being strong : capacity forexertion or endurancepower to resist force

What words stand out in this sentence? Think of other words that describe each positive

word Correct pitch and tone to describe the word / phrase Auditory language? (what do you hear) Visual language? (what do you see) Kinesthetic language? (what do you feel)


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Endurance Energy Zone

Week 11. 5:00 approx. each movement2. 5 x (:30 :30 ) on3. Cadence range of 85-95 on & 80 on


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Week 31. 5:00 approx. each movement2. 5 x (:10 :50 ) on3. Cadence range of 95 -105 on & 80-90 on


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Week 41. 5:00 approx. each movement2. Last :30 of every is3. Cadence range of 100 -110 on & 80-90 on


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85 90 85 95 85 100 85 105 85

85 95 85 100 85 105 85 110 85

90 100 90 100 90 100 90 100 85

90 105 90 105 90 105 90 105 85

90 110 90 110 90 110 90 110 85

Week 5

Week 6

Week 7

Week 8

Week 9


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Strength Energy Zone (build climb each week)

(Increasing Movement)

Week 1 5 min climbs / 7min flatsWeek 2 6 min climbs / 6min flatsWeek 3 7 min climbs / 5 min flatsWeek 4 8 min climbs / 4 min flatsWeek 5 Mountain 30min! No flats (Race Day)What else could you change?


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Aerobic Interval Energy Zone

w/up 80% 70% 80% 70% 80% 70% 80% 70% 80% 70% c/d

Week1. 80% 100-110rpm 70% 80-90rpm2. 80% 80-90rpm 70% 80-90rpm3. 80% 70-80rpm 70% 80-90rpm4. 80% 70-80rpm 70% 80-90rpm5. 80% 60-70rpm 70% 80-90rpm


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Anaerobic Interval Energy Zone

w/up 80% 65% 85% 65% 85% 65% 85% 65% 85% 65% c/d

Week1. Climbs at 75-80rpm Flats at 100-110rpm2. Climbs at 70-75rpm Flats at 100-110rpm3. Climbs at 65-70rpm Flats at 100-110rpm4. Climbs at 60-70rpm Flats at 100-110rpm5. Climbs at 60rpm Flats at 110rpm


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The Magical Energy Zone


1RPM 90 80 95 95 80 100 100 80 105 105 80 110 90HR 65 80 70 70 80 75 75 80 80 80 80 80 65

Into !

Aerobic Intervals Energy Zone

2

RPM 90 80 85 95 80 85 100 80 85 105 80 85 90HR 65 80 70 70 80 70 75 80 70 80 80 70 65


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Into !

Strength Energy Zone

3RPM 90 80 80 100 70 105 70 100 60 110 60 90HR 65 75 70 75 - 85% all the way through main set - 65

1.5min Flats + 3.5min Climbs x 4 = 20min - Repeat main set = 40minInto !

Anaerobic Interval Energy Zone

4RPM 85 80 85 70 85 80 85 70 85 80 85 80+ 90HR 65 90 65 90 65 90 65 90 65 90 65 100%RPE 65

1.5min climbs + 3min flats recovery = 4.5min x 4 = 16min + :30 sprint on hill = 18.5minRepeat main set for 37min total


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Into !

Race Day Energy Zone

5RPM 85 80 100 70 100 80 100 70 100 80 85 90+ 90HR 65 75 85 ( 80-92% all the way through the main set ) 100%RPE 65


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Points to Remember

Simple


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Specificity


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Have Fun!


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Thank You!

The 5-Week Progressive Profile

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