This workout had the usual sprints and hill climbs, but the main set was different than in the past. It was the culmination of the past few classes. In past weeks, we started doing sets of Threshold work - varying the resistance/cadence but holding the same Zone 4 heart rate - right at AT / LT. This was to work the critical systems needed for endurance racing - and learning to control our effort at Zone 4, in different conditions (wind/false flats/etc) - important skills for race day. We then began to add some Zone 5 efforts within the Zone 4 sets - again - to simulate the surges in racing (break-aways, chase downs, etc.).
What I put together was the "Pyramid of Suck" - a 30 minute main set in 2:30 intervals of Zone 4/5... Starting with 2:00 Zone 4 / 0:30 Zone 5... then adding 0:15 Zone 5 (and reducing Zone 4) until we were at 0:45 / 1:45 and then worked back down to 2:00/0:30 again. It was really tough!
My favorite little surprise was after the last sprint set... kind of gave the impression that we were done... the next song was Daughtry's "It's Not Over" during our recovery. I asked the group who sang it... got the answer... then I asked for the title... someone yelled it out... then I saw the look of realization spread across faces... We had one last, nasty 7.5 minute hill climb left. I chose Metallica ONE for this last climb. Starts off kind of slow and intense... then builds toward that last 2:30 which is the out-of-the-saddle, all out assault on the body and mind. I turned the class loose to destroy themselves. The last minute was totally all-out effort... and I know left everyone wiped out. It was great!
Only downside was that the group who went out for dinner/drinks afterwards was unusually quiet afterwards...
| Pre-ride introduction… start at 6:09 | This is War | |
| WARM UP | 5 minute Warm up | Chutes and Ladders |
| 120rpm sprint | ||
| 1 minutes easy spin | Black Horse and Cherry Tree | |
| 120rpm sprint | ||
| easy spin (START LAP ON START OF KEEP HOPE ALIVE!) | Keep Hope Alive | |
| Speed intervals | 30 / 15 hard effort #1 (0:47-1:17) | Keep Hope Alive |
| Recovery - easy spin (1:17-2:11) | ||
| 30 / 15 hard effort #2 (2:11-2:56) | ||
| Recovery - easy spin (2:56-3:50) | ||
| 30 / 15 hard effort #3 (3:50-4:37) | ||
| Recovery - easy spin (4:37-5:47) | ||
| 30 / 15 hard effort #4 (5:47 - END) | ||
| Recovery - easy spin | ||
| 30 / 30 hard effort #5 (START ON 0:21 NAME OF GAME) | Name of the Game (0:20) | |
| Recovery - easy spin | ||
| 30 / 30 hard effort #6 | ||
| Recovery - easy spin | ||
| 30 / 30 hard effort #7 | ||
| Recovery - easy spin | ||
| 30 / 30 hard effort #8 | ||
| Recovery - easy spin | BulletProof | |
| Hill climb - first half - seated… second half - ATTACK! | Trip Like I do | |
| Recovery | Love the way u lie | |
| Pyramid of Suck | 2:00 / 0:30 | Brass Monkey |
| 1:45 / 45 | Gonna Make you Sweat | |
| 1:30 / 1:00 | Middle Class Rut - New Low | |
| 1:15 / 1:15 | Stereo Love | |
| 1:00/1:30 | Hot in Here | |
| 0:45 / 1:45 | Black Keys - Tighten Up | |
| 1:00/1:30 | BulletProof | |
| 1:15 / 1:15 | Only | |
| 1:30 / 1:00 | Heavy Cross | |
| 1:45 / 45 | ||
| 2:00 / 0:30 | ||
| Easy recovery | Bad Romance | |
| Last Sprints | 30 / 30 hard effort #1 ( 0:22-1:10) | Stronger Faster |
| Recovery - easy spin (1:10-2:14) | ||
| 30 / 30 hard effort #2 (2:14-3:09) | ||
| Recovery - easy spin (3:09-4:05) | ||
| 30 / 30 hard effort #4 - Right at start of Invincible | Invincible | |
| Recovery | Recovery before last climb and all out | It's not over - Daughtry |
| Last song = hard climb, building to all-out at 2:30… go nuts!! | One - Metallica | |
| Cool Down | cool down | Lazy Eye |
