Posts by Karen Glooch
Lighter, Longer
To be able to go longer, stronger you have to train lighter, longer. This week’s profile is Lighter, Longer: two 8:00 seated flat road Zone 2 intervals (moderate intensity) 90-95 RPM with 4:00 Zone 1 (light intensity) recoveries followed by a 7:00/8:00 seated flat Zone 3 (tempo) intervals (sort of hard intensity) 90-100 RPM with…
Read MoreRoaring 20s
Five blocks of Roaring 20s! Twenty second accelerations (A) off a steady state (SS) effort. Toward the end of the warm-up, have your riders find and hold a sustainable, moderate effort below threshold (steady state). During the ride, they will come back to that steady state for the longer intervals (2:00, 1:30, 1:00). For the…
Read MoreFour Loops
Four 8:00 loops ending with a strong, fast straightaway to finish. I chose fast flats, jumps and out of the saddle in hand position 3 for the movements; between 1-2:00 for duration with refuels between each loop. This simple structure enables a lot of flexibility. It’s easy to select your own movements and durations. With…
Read MoreIn Like a Lion
Spring into Spring with this high energy mix of hills and speed with some friendly competition during the Lemonheads version of Mrs. Robinson. For the competition, use the first 30 seconds of the song to create two teams – you can do front rows/back rows or right side/left side; whichever makes sense for your class…
Read MoreSpotlight
Here’s your chance to give each indoor cycling movement the spotlight! Each song begins with a flat road for prep, then spotlights one movement – except for the last song where you bring it home using five movements. Challenging, coachable and dynamic! I use a seven second crossfade so the exact timing will differ depending on…
Read MoreTriple Play
Four 8:00-9:00 loops, three parts: speed, strength, jumps. Finish with a 3:00 progressive speed challenge. Intensity for the first and fourth loops range from moderate to hard; the second and third- easy to hard. Manage/modify intensity for your group. Quick intensity cue refresher: Easy – Walking with a purpose to light jog, working recovery; Moderate…
Read MoreSpeed Strength Sampler 2023
Keeping it simple with this sampler! Start off with a taste of short fast flats and climbs, then move to the main course – double the portion of each. A “palate cleanser” for 3:30, then mixing it back up with flats and climbs to finish fast, steady, and strong! This is a great ride to…
Read More90’s Interval Ride
Six 3:00-5:00 intervals to a 90s playlist. Except for the first 5:00 effort which I coached below threshold, I had riders aiming for at threshold or just above (hard). This ride is primarily in the saddle. Ride abbreviations are in the header. As always, make it your own and have fun! Download this Ride Download…
Read MoreHIIT & Hills
Alternate between hills and HIIT! Four sets of hill efforts, five 1:1 HIIT sets and a mix to finish with one of my favorite “finish songs”. This is a challenging ride so, as always, coach riders to manage intensity. I’ve built in a few specific refuels and the hills can be below threshold. “Pace” in…
Read MoreFreestyle 2022
This is a fun, freestyle ride featuring songs from my “most listened to songs” on Spotify. I define freestyle rides as movements by each song vs. a particular pattern, theme or goal. Enjoy! DOWNLOAD THIS RIDE GO TO THE SPOTIFY PLAYLIST Share this!
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