Spring Loops

Get ready to challenge riders with two 14:00 loops with a bit of a reprieve between, then take it home fast and hard! This ride is simple to coach and goes by quickly. If you have meters, riders can track both 14:00 efforts to compare results.  For intensity, I coached aerobic climbs, anaerobic runs, then…

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Zone Pyramid

Get riders ready to tackle zone pyramids – starting at moderate to very hard, then back down, three times, finishing strong and steady on a fast flat. Have your riders find a solid base Moderate RPE – good form, rhythm, connection to pedal stroke, then ramp from there. The first pyramid is with higher cadences,…

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TAKE OFF! 45:00

Get ready to take your riders on six rounds of fast, faster, fastest challenges with a round of sprints in the middle. How fast are the fasts? Use the first round (#2 in the profile) to find out. If you have meters, riders can capture each effort – RPMs and Watts – and use those…

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Go the Distance

This is a “back to basics” ride that reconnects riders with their pedal stroke. In your intro, emphasize mindful awareness of pedal stroke is key to optimizing time in the saddle. AND, that this is not an easy ride! Done correctly, with full focus, this will be a calorie burner. If you haven’t coached pedal…

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Freestyle Jam

This ride is FUN – a series of accelerations tailored to each song. After the warm-up, have riders find a steady “sort of hard” effort that they will maintain throughout most of the profile. This gives them a solid base to accelerate from. I show the timing of each acceleration – if your style is not…

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Steady Strength

This profile’s all about sustaining sort-of-hard to hard efforts then hitting threshold and holding for a max. of 2:00. It has a lot of variety to keep riders engaged while they train muscular endurance. The symbols in #4 mean the following:  jumps (moving in and out of the saddle) in hand position two; jumps in…

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Power Intervals with Sprints

After the warm-up, have riders find their best 2:00 minute effort, recover, repeat. If you have power meters, track the results and have riders take the average or highest of the two efforts (watts/power). Call it threshold (TH) for the ride. They will use that number – or RPE if you don’t have meters –…

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Hammertime II

It’s all about steady pace, duration, and focus when it’s Hammer Time! (I make 2-3 Hammertime rides per year, hence the name Hammertime II.) Riders are challenged with a five “hammer” pyramid – 4, 6, 8, 5, 4 minutes – where the goal is to find a steady pace at an intensity they can hold…

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Resistance Between Movements: So Many Options!

Picture this sequence of movements: 1:00 seated climb to a 1:00 standing climb into jumps on a hill for 30 seconds. How would you cue your riders on the transitions? Would you cue to add resistance a few seconds before they get out of the saddle (seated to standing climb), then accelerate when they reach…

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