Twenty-three minutes of short duration, heavy efforts peppered with refuels/recoveries, then onto sixteen minutes of fast flats, running flats and jumps with a “signature finish” all out effort with whatever fuel your riders have left.
I frame the ride like this: First half, hard efforts with a lot of movement, short durations that demand in-the-moment attention. Second half, we’ll go inward –pedal stroke, breath, rhythm – to generate smooth speed and a fiery finish.
My shorthand: OOS=Out of the Saddle; HP=Hand Position; Refuel – similar to recovery, but often riders don’t need a full recovery so I coach riders to do what they need to do to prep their body for the next challenge.
Have fun with it and as always, make it your own and let me know how you did!