This ride kicks off with an 18:30 challenge that combines strength and speed. After the 3:00 recovery, riders do it again for 16:00. There is a lot of movement in this profile during the strength portions so if your riders prefer to opt out of jumps or the short up and down climb combos, as always, you can give them that option. (Some of my older riders or riders with balance and/or knee issues prefer to skip the jumps.)
For intensity, working up to threshold then exceeding it on the 30 second standing climbs works great (Songs 4,5,9). For the last speed effort (songs 12 & 13), I started by having them take about 30 seconds to settle into a flat road, then increase RPM twice (listen for the music changes) then hold that RPM. When Moonrise starts, it has a higher tempo, so I have them increase RPM, hold for 1:00 then have them go as fast and hard as they can for the final 1:30 which by then feels like 5:00!
I got great feedback on the playlist. I’m loving the song “Romantic”!
Greetings, I am still very new but in the Climb it/ Run it profile what is the white sqare with black circle mean? I tried checking several references and can’t find it. I didn’t know if it was a mistake and should be a jump?
Hi Julia – Thanks so much for your question! Yes, that symbol represents jumps in hand position 2 (vs. jumps on a hill in hand position 3), but you are correct the circle shouldn’t be filled in. Thanks for that catch! If you ever see that in one my profiles that is what it means. I do that sometimes so that I can see the symbol better but sometimes I forgot to change it before I post it on Five Spokes!