Freestyle & 50/50

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!

Four 8:00-9:00 loops, three parts: speed, strength, out of the saddle in hand position two into 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…

Nine pairs of moves – 40 seconds for one, 20 seconds for the other, repeated 3-4 times with four chances for rider’s to either recover or pick their own pairs. You can add moves, swap moves, extend moves or use this profile as is.  If you do add additional/different pairs, keep transitions from one move…

Get your riders ready to test their heart, lungs, legs AND music knowledge! Thirteen songs from the 1960s through the 1990s. You can play trivia with your riders by asking them to shout out the year and the artist. Bump it up a notch and give a prize for the most guesses! I’m not too…

Surprise Me is a “freestyle ride” – the movements follow my interpretation of the music like a “rhythm ride” (except I use energy vs. BPM) – with three sets of pedal stroke drills. After the warm-up, take riders through rollers/pick-ups. Have them find a steady pace, briefly pick up speed, then drop back to pace.…

Take riders from easy to hard 1:00 at a time. Abbreviations are in the header – enjoy! DOWNLOAD THIS PROFILE GO TO THIS SPOTIFY PLAYLIST Share this!

Seven intervals cueing riders above Threshold, then below, with a variety of movements in and out of the saddle. This profile is a great opportunity to revisit with your riders what anaerobic threshold is, why it matters, and how to explore knowing how far over threshold to take themselves for the given duration and how…

This is a different kind of ride! Nine songs including warm-up and cool down, all tribal beat music (except for the last song) designed for riders to use their imaginations and ride seven different roads that they create. No coaching from me on movement or intensity – their road, their choices. However, I did coach…

Nine sets of intervals that take riders to threshold (TH) from 30 seconds to two minutes. Here’s how it goes: Coach riders to use the first :30 seconds of each song to find Threshold, then ride the efforts at Threshold/recover for :30 and repeat for the number of times shown (e.g. x3 means 3 times…

Discovery, familiarity, proficiency, mastery. Lovin’ Loops gives your riders the repetition they need to explore the progressive steps toward mastering a movement! After the warm-up, you’ll ride two different sets of loops for a total of seven sets finishing with a 3:00 progressively faster flat road. The first set is four loops, five minutes each:…