August 30 (Peak View)

• TRAINING PLAN •

For Everyone:

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.