Five blocks of Roaring 20s! Twenty second accelerations (A) off a steady state (SS) effort.
Toward the end of the warm-up, have your riders find and hold a sustainable, moderate effort below threshold (steady state). During the ride, they will come back to that steady state for the longer intervals (2:00, 1:30, 1:00). For the shorter intervals, (:30, :20) you can coach “steady state” to be used as a recovery.
For the accelerations, I coached just over threshold (very hard) – not a sprint or breathless/max effort. You could however, choose to use sprints for the longer intervals because you’ll have a 1:3 work-to-rest ratio.
The SS efforts for the first two blocks ladder down from 2:00-:20, then ladder up for the next two :20-2:00. The accelerations and SS for the last song match the music.
This ride goes by quickly. Riders loved it – great challenge, good time!
Have fun, make it your own and stay AWESOME!
