2/24 Cycle workout: Slams!

This is what my class did tonight. This was a tough workout, especially since we have not done a lot of out of the saddle type workouts. Read P.S. below for more details. Special shout out to fellow SPIN instructor Joseph for the 'Slams' idea. Thanks Joseph!

Warm up:
5 min. easy spin

Main Set:
30 sec. baseline pace x 30 sec. push in the saddle, level 6 x 30 sec. push out of saddle, level 6; all flat road
1 min. baseline x 1 min. push in saddle, level 6 x 1 min. push out of saddle, level 6; all flat
2 min. baseline x 2 min. push in saddle, level 6-7 x 2 min. push out of saddle, level 6-7; all flat
3 min. baseline x 3 min. push in saddle, level 7 x 3 min. push out of saddle, level 7; all flat

-2 min. easy
-5 min. climb, increase tension every one minute, level 6
-1 min. easy
2 min. climb, 30 sec flat x 30 sec. pick up out of saddle on hill

3 min. baseline pace x 3 min. out of saddle push, level 7 x 3 min. push in saddle, level 7; all on flat road
2 min. baseline pace x 2 min. push out of saddle, level 7 x 2 min. push in saddle, level 7; all on flat road
1 min. baseline pace x 1 min. push out of saddle, level 7 x 2 min. push in saddle, level 7; all on flat road
30 sec. baseline x 30 sec. push out of saddle, level 7 x 30 sec. push in saddle, level 7; all on flat road

Cool down and stretch

Total time: 60 min.

P.S.
So there is a lot going on in this workout. The idea is to make your legs really hurt/build up that lactic acid while still maintaining good racing form/pace. Start the workout just below race pace effort. Once you are onto your first 3 min. set then you should defiantly be at race pace effort. Do not worry about rpm or turning a big gear for this one. Just have enough resistance to stay in control (for both in and out of the saddle pushes). Note, you will probably have to add a little tension to the bike once out of the saddle.
When we are biking rarely are we out of the saddle for more than 30 seconds at any one time. Any one who cycles out on the road can attest to this. The point of this workout is to really work your legs to the point of fatigue while still trying maintain your goal race pace. This is good for triathletes and cyclist alike.