Picked Up!

Deceptively hard – that’s how one my riders described this ride.

Warm up for 5:00 then prep riders with 30-second pick-ups (accelerations). Three sets of pick-ups follow (songs 2,3,4): establish and hold cadence, then accelerate in or out of the saddle (OOS), intensity sort of hard then hard on the pick-up.

Refuel for 2:00 then do a quick cadence ladder starting at 80 RPM. Resume pick-ups for the remainder of the songs except #9 (Need You). Have riders pick a cadence and ride their rhythm to this awesome song.

If you used last week’s profile, Constant Cadence, this is a good follow up profile.

Have fun and stay AWESOME!

Picked Up IC Profile

Picked Up Spotify Playlist




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