im new to the forum, but not for long. i am an avid cyclist who rides for run and also races cat 4 road races in the CO region. i've put on 2700 miles this summer and am looking to hit my goal of 3000 by the first weekend in october.
i was wondering if anyone has experience in creating new workouts for spin classes. are there some general guidelines or routines that you should include in every workout? are their typical lengthes for climbes, sprints, jumps etc or do instructors typically gauge the lengths by the lengths of the songs they play?
