Get riders ready to build muscular endurance with stamina and focus. Four challenges: three long – 7:00-9:00 – and one short, 3:30, using fast flats (FF), seated and standing climbs.
During the warm-up, I asked riders to set the challenge that was right for them, i.e. I would not be prescriptive about intensity, but suggested using the first effort to explore what they could accomplish and how, and then use that experience to set and meet the remaining challenges.
If your style includes connecting cycling to life, you can riff on the value of having a general outline of what’s ahead, but then taking responsibility for learning, exploring and setting your own goals and paths forward and tweaking along the way based on what you’ve learned.
Have fun. As always, let me know if you have any questions or leave comments on how it went!