30 second intervals today! These are short Zone 5 “Speechless” for only 30 seconds with a 5 minute Zone 1 “Can Sing!” recovery. See below to review with the riders the different Rate of Perceived Effort Scale:
This is a different type of interval than last week. The purpose is to increase your body’s VO2 max which is basically your body’s ability to consume and use oxygen. Studies have shown that there are gains on the endurance side for riders from these short, intense intervals when done correctly.
We will use the following Rate of Perceived Effort (RPE) scale: Explain it to your group so they can start familiarize themselves with the scale since they are the ones determining their own speeds and exertion levels.
Off Limit Trails:
- Limelight (Rush)
- Jacob’s Ladder
- Levitate / Zooropa / Vertigo
- Maple Hollow DH
- Any trail where riders in your group intentionally jump their bikes. This means if riders jump, that trail immediately becomes officially off limits to that group until the group gets permission from the head coaches.
TRAILS THAT ONLY PINK, BLACK, AND SILVER CAN RIDE IF THE RIDE LEADER APPROVES (until further notice):
- Upper Rush (which is the section from the Peakview Trailhead down to the upper intersection with Canyon Hollow by the s-curves and bridge, and includes the following named trails: Rush Flow, Through the Trees, and the upper part of Exit Stage Left)
- Middle Rush (which includes the section of Exit Stage Left from the intersection with Canyon Hollow by the s-curves and bridge down to where Rush crosses the lower part of Canyon Hollow)
- Lower Rush (which includes the section from where Rush crosses the lower part of Canyon Hollow down to the five-way intersection)
PINK / BLACK
15- 20 minute slow easy warm-up. 3 (4 if the riders feel up to it) – 30 second Zone 5 intervals with 5 minute Zone 1 recovery in between. After intervals, continue riding at Zone 2 “Can Chat” for the rest of practice. Specifically focus on stopping and working on skills you see the riders need help with during practice or working technical sections of a trail.
SILVER / RED / ORANGE
15- 20 minute slow easy warm-up. 2 – 30 second Zone 5 intervals with 5 minute Zone 1 recovery in between. After intervals, continue riding at Zone 2 “Can Chat” for the rest of practice. Specifically focus on stopping and working on skills you see the riders need help with during practice or working technical sections of a trail.
YELLOW / GREEN
15- 20 minute slow easy warm-up. 1 – 30 second Zone 5 intervals with 5 minute Zone 1 recovery. Doing one of these intervals won’t necessarily yield the benefit of this work out but we are introducing the concept for these riders. After intervals, continue riding at Zone 2 “Can Chat” for the rest of practice. Specifically focus on stopping and working on skills you see the riders need help with during practice or working technical sections of a trail.
BLUE / PURPLE
15 – 20 minute slow easy warm-up. Instead of full speed intervals, we’d like these groups to spend time riding at a faster pace than they are comfortable for a period of time. We’d like riders to get comfortable with being uncomfortable physically. We don’t want any riders to feel uncomfortable in an out of control way. Just to start learning and appreciating that there are gains to pushing themselves harder than they are physically used to. We didn’t specify length of time or speeds, since you as ride leaders have the best understanding of their comfort levels. Focus on skills you see the riders need help with in order to build confidence and stability.