3-2-1 (1376)
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Hard and fast easy to pull 28 miles in an hour class.
Convince them to push the 3 minutes calmly. Hit the 2 with a force to be reconed with and the One minute just under a sprint.
I speak to Watts. Keeping in your mind consistancy and using your all mentally.
I am always yelling USE BOTH LEGS. QUIT FAVORING ONE!!!! Pull the pedals into you.
Intervals working on Watts and pushing through your minds idea you can't push harder.
Simple Plan Find 9 songs that are 4minutes 3 minutes and 2 minutes. The idea:
3 minutes on 1 off
2 minutes on 1 off
1 minute on 1 off
3 minutes jumps 8 count 1 minute recovery
Repeat x 2
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Play with the cadance and watts. Play with in and out of saddle. Staying between 6/10-8/10 RPE
Keeping class on intervals @ 80-100 RPM
The Jumps can be mixed terrain.
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Finish with a 4 minute in the saddle just above 60 RPM I chose an 8 minute song (Tiesto Just Be)
30 second rest take of 2 and ride for 2 minutes out of saddle doing surges every 20 seconds.
Finish with 2o second sprint. (The Gossip - Cat Fight)
Cool Down
Submitted by Sparrow from Albuquerque on 7/27/11
Email: sparrowbear@yahoo.com