Twin Peaks

Twin Peaks is a nod to the mountain stages of the Tour de France Femmes, celebrating with three challenging climbs – approx. 11:30, 10:30, and 7:00, with a moody, inspirational playlist.  Climbs in my certification (Spinning®) are 60-80 RPM, intensity – hard to very hard, seated or standing.  As long as riders were in the…

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Switchback Climbs

Ask riders to commit to a 45:00 climb using their imaginations to paint an ascent with winding 180 degree bends – switchbacks – that make a climb -or descent! – longer, but doable. I coach the switchbacks to be out of the saddle in hand position 3 (standing climb) to meet the challenge and coach…

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Nail It 2022

Following an extended warm-up, riders find anaerobic Threshold, then take on three core challenges. Interval 1 – hit and hold Threshold then accelerate over Threshold for 30-45 seconds at the end; Interval 2 – accelerate in the middle; Interval 3 – accelerate in the beginning then come back to Threshold. The point of this profile?…

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Feelin’ Fine with Nine

We’re doing it again – nine sets of intervals! I loved Jeannine Lissner’s submission for our Threshold Duration Ladder profile naming contest so I used it to inspire this profile. These are 1:1 intervals at threshold (equal time at threshold/equal time recovery) then 1:2 ratio when riders are over threshold. I was in the mood…

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Foursome Intervals

Seven intervals, four movements plus flat roads, ascending durations from 15 sec. to 1:00 for the challenges with recoveries/flat roads from 1:00-2:00. Intensity for the challenges just below threshold, at threshold, just over threshold. Coach to your audience. Recover on the flats. This ride can easily be turned into several versions. Make it longer by…

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Shift

Six sets of challenges from roughly 4:00-7:00 to build endurance strength, primarily seated, below and at threshold. Coach riders to drop into the rhythm of their pedal stroke, maintain relaxed upper bodies as the intensity builds, even breath, and focused minds. Remind them they don’t need your permission to take a saddle break. This is…

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Rock and Roll It Up!

Eight songs, eight rounds of progressively increasing either intensity or speed! The last round uses both. On the speed rounds, I coached riders to stay below threshold, RPMs between 85-100. For the intensity rounds, I mostly used ladders starting just below threshold, progressing to threshold, just above, and “hardest” but not max effort. RPM between…

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Crazy 8s

Creative, fun and super challenging! Start with eight moves, 1:00 each. Drop a move each round. As an extra motivator, write the eight challenges on a white board, studio mirror, or monitor. As you finish each, cross it out to show riders their progress. They’ll be cheering when they only see one round left and…

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Surges and Sprints!

Six sets of surges (say that six times!), two sets of sprints, and a progressive climb. Riders find a steady pace at 65-70 RPM, (song BPM mid-120s) and intensity is just below or at threshold. For each surge, riders increase RPM to their choice (surge) and increase intensity to just above threshold. Then it’s back…

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Finish Big 2021

End the year with a five-challenge ride! You can use this one for your last ride of the year, or just drop the “2021” and use it whenever it fits your schedule. Five challenges, duration between 6:00-7:30, intensity from Moderate (Mod) to Very Hard (very hard = hardest for the duration shown). Use the warm-up…

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