Are you below, at or above your best 2:30 minute effort? That’s the question for riders! Best effort for this ride is highest resistance and speed that can be held with good form in the saddle. If you commonly use threshold language when you coach, then best effort can equal threshold.
Have riders gear-up toward the end of the warm-up so they’re ready to hit it when “Walk Like an Egyptian” starts. From there, you’re cuing riders to scale up or down the “best effort ladder”.
I have riders do this ride in the saddle with saddle breaks as needed when they’re refueling, but you can mix it up however you think it will land best with your audience.
The song “Almost Home” is the cool down song. All songs after that are for stretching.
Enjoy and Stay Awesome!