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Dictionary of Intervals: Wedgie

4/5/2020

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Dictionary of Intervals from ICI - the wedgie

Indoor Cycling Instructor Dictionary of Intervals - wedgie

Position or interval: The wedgie is an interval. You have a longer component to start with, usually aerobic, and then finish off with a max intensity interval such as a standing attack or a sprint.
Cadence: You choose the cadence of the two components. Make sure it's safe and effective.
Intensity: You can decide how intense you want to make the first longer part of the interval; the second part is either a standing attack or a sprint and so the effort will be maximal.
Length: You can make the first part as long as you like - is it for power or for endurance? The second part is going to be using the CP energy system and therefore this intense effort can only be sustained for several seconds - 10-15 seconds is perfect.
When to use: use at any point in the session after warming up, it really depends on the trajectory of the profile.
What it does: Great for building explosive power and simulating a sprint finish.
Key teaching points:
  • be clear about how many reps there are. We suggest between 3 and 5 reps - and include recovery in between. If you're focusing on training the CP system with athletes, you're going to need 2-3 mins recovery between each one. If you're not, you can afford to shorten the length of the recovery to make a more cohesive section. But then move onto something else.
  • you decide how long each initial part is. It might be as short as 30 seconds, or it might be as long as 2-3 minutes.
  • explain how intensely you want riders to pedal, give a caence guide for each part, and remember to give clear cueing so riders know exactly what to do when - and when to recover.
  • what does it do? This interval will train your CP system and fast-twitch muscle fibres to give you more explosive power.
  • make sure the ending sprint or standing attack is done with max power and with the correct technique. Bad technique renders this interval ineffective.

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  • Home
    • Pre-Instructor
    • Instructor CPD
    • For Managers
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Upgrade your certificate to ICI standard
    • CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Bridgend
      • Bristol
      • Cambridge
      • Devon (Newton Abbot)
      • Liverpool
      • St Albans
      • West Midlands (Aldridge)
    • Canada Indoor cycling instructor training
    • US Indoor cycling instructor training
    • Australia Indoor cycling instructor training
    • New Zealand Indoor cycling instructor training
    • Europe Indoor cycling instructor training
    • Denmark Indoor cycling instructor training
    • Norway Indoor cycling instructor training
  • Contact
    • About
  • Shop
  • Code of Conduct
  • Terms and conditions