Today’s practice is a work out. It’s our last opportunity to strengthen muscles before our Price race next weekend.
Be sure everyone in your group has water. If they do not have 2 water bottles, you will need to plan a water stop to refill bottles during the ride. There is water at the Peak View parking lot.
Utilize these new trails to practice different skills.
PINK / BLACK / SILVER
- 15-20 min warm up; make sure to start with a slow spin for 5 minutes, then add 30 second fast/harder spins alternating with 1 minute relaxed pedaling (30 seconds on – 1 minute off) several times in your warm up.
- 45 min tempo+ pace (without stopping if possible); This is a race pace kind of effort for a little longer than a race length of time. Few words are possible but should be breathing too hard for complete sentences.
- 4 – 2 minute 90% efforts mixed into the 45 min tempo+ pace above.
- Finish the practice with a relaxed conversation pace or working on skills.
RED / ORANGE / YELLOW
- 15-20 min warm up; make sure to start with a slow spin for 5 minutes, then add 30 second fast/harder spins alternating with 1 minute relaxed pedaling (30 seconds on – 1 minute off) several times in your warm up.
- 45 min tempo+ pace (without stopping if possible); This is a race pace kind of effort for a little longer than a race length of time. Few words are possible but should be breathing too hard for complete sentences.
- 3 – 2 minute 90% efforts mixed into the 45 min tempo+ pace above.
- Finish the practice with a relaxed conversation pace or working on skills.
GREEN / BLUE / PURPLE
- 15-20 min warm up; make sure to start with a slow spin for 5 minutes, then add 30 second fast/harder spins alternating with 1 minute relaxed pedaling (30 seconds on – 1 minute off) several times in your warm up.
- 45 min tempo+ pace (without stopping if possible); This is a race pace kind of effort for a little longer than a race length of time. Few words are possible but should be breathing too hard for complete sentences.
- 2 – 2 minute 90% efforts mixed into the 45 min tempo+ pace above.
- Finish the practice with a relaxed conversation pace or working on skills.