Baseline Traning/Strength Ride (1172)
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This ride is great to work on Interval Traning through the different heart rate zones and then to top it off at the end of the ride with maintaing a heart rate of 80-85% through a strength ride. This ride will leave riders exhausted!
5 min warm up
70-75% seated climp 2 min. 2x each
Recover 30 sec 65%
75-85% standing climb 2 minutes 2x each
Recover 30 sec70%
85-92% Jumps 2 minutes 2x each
Recover 65%
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Flat Road 3 minutes 75%
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Strength
Add tension Cadence of 8
Saddle 30sec
Add tension sprint 30sec
Stand 30sec
Jumps30sec
climb 30sec
Repeat @ 45 sec, 1 minute, (decrease tension instead of add)1 minute, 45 sec, and then 30 sec
Submitted by Jenspin from Wellington on 8/11/09
Email: jkazmierczak@oberlin.k12.oh.us