Friday Smash

Hello all! am back for a great friday smash group ride! please come sign up and lets have a great time!

Hey all don’t forget about tomorrows smash! Last one as the following week I will be out gravel racing! wh0s in?!

Happy Monday! Great show last Friday for an awesome session on the Climbers Gambit route. I love having you all around and all the enthusiasm you all have for everything community and riding! We got in a great workout and chatted about some pretty awesome stuff, so lets recap. Polarized training

As I have mentioned, Matthew Turner *my most amazing boyfriend Will be leading this week's ride as my avatar but taking you on a wonderful adventure on all things Bike Packing and multi day Bike rides. It's such an honor to have him along this week to show you the world of Bike Packing. Plus you

Alright you know what coming! Yes FriYAY and a great day to get in a good workout. Now this week is pretty simple... We Go UP! Yes up for a while. La Reine style. Yes we are not doing full Ven Top, But we are taking and mimicking the La Reine route. Don't worry, we still have a good long effort a

Friday Smash Session March 25th 2022 It was great to have two awesome Friday smash groups! Happy to add another later time so more of you can join. We had a great Vo2 max effort followed by some good sprinting where we chatted on strategy to sprints and how higher cadence going into a sprint was

Im Back! Thank you all who participated at last week's Friday Smash session where Matthew led. He did a wonderful job and I am very most grateful for him slotting in as I was off coaching a gravel camp in California. Well.. Now I'm back and now we are going to focus on a solid long climbing effort t

Yes it's time! Time to hit the gym. How you ask? This friday we are going to get into some muscular strength through low cadence high resistance climbing. This can be known as the 'on bike strength work' that is VERY important to incorporate to help build stronger muscle and have more power. Remembe

Last Friday smash session was awesome! We rode around and 'Chased the sun' in the Makuri islands. Taking on a newly added dynamic route which kept us on our toes and finishing it off with a good climb up the Temple KOM/QOM! It was wonderful to see a lovely group take on the route workout we had p

Hey all! Great Ride last friday as we took on the Royal Pump Room 8... a very dynamic course that kept us on the edge on our saddles. It had a mix of sprints and 3-4 min punchy climb efforts and sharp descents that kept us working to recover fast and take on the next effort. We learned to use our

It was fantastic to see you all last Friday! let's recap a bit of what we chatted about and then get into what's coming this Friday! Stretching: Now stretching.. what exactly is it? there are different types. Stretches are either dynamic (meaning they involve motion) or static (meaning they invol

Great to see many of you last week! we are again back at it This week with our Monthly on the bike GYM work! yes! we are doing some low cadence and out of saddle work this coming week! Lets just recap a bit on some of the important facts from Friday and Then iI will get into what coming up and some

Yes you know it! Friday is approaching and we will be taking on a familiar route that we did some time ago. This time we are going to shoot for new best times for Two main segments. Climbers gambit! Length: 27.9 km (17.3 miles) Elevation: 670 m (2,198‘) The sprint is 2km right into the route so w

Saw the Real Moving yeti! Great to see two solid groups last friday as we took on the 'on bike gym' and worked in a skills based workouts with resistance muscular work to build muscle Just a quick reminder before I recap what we chatted about. I am off to a gravel race so I will be gone this Fri

It was awesome to have two great groups this past friday. We did the awesome Triple Loops route in London. Extended warm up and targeted depleting the glycolytic stores to then take on two solid climbs ending with a hard effort with a twist at the end! It was tough and you all made it through! Aw

Another Friday SMASH session coming up! This week is going to be focus on Vo2 max 1min efforts. We will be heading over to Austria "Innsbruckring" and takin on 6 x 1 min efforts at vo2 max followed by a max effort 10-15 sec sprint. We are targeting out glycolytic system where oxygen is used at the

This week I am out in sunny California for a gravel camp but would love to welcome my most amazing boyfriend Matthew who will be our guest for this FRIDAY! He will be riding as me… and don’t you worry, I have a good workout planned for you! let’s get to our course…. Two Bridges: one of Matthew’s fa

What a great ride it was February 25th for yet another Friday Smash session. This time we took on two times up the Volcano climb. The First time we managed a good time of 9 min and 30 seconds, followed by a good steady sustained tempo effort in between to then a second time up the volcano and smash

You Read that right! Two new routes were released in the world of Neokyo this past week. What better way then to take on a route based workout AND check off another route badge unlock?! We will be taking on 'Chasing the sun' Friday we will take on this route and have some notable efforts to prepa

February 4th 2020 “Royal Pump Room 8” -Yorkshire Hello All, Who is ready for another Great workout this friday?! This week we are heading over to Yorkshire and taking on quite a dynamic course. We will be taking on 3 Sprints and 2 Main KOM/QOM Climbs *With some extra cookie point climbs in between

I am so happy to see you all again. I look forward to keeping them going until June and then we will switch over to route badges. It was wonderful to see you all yesterday and it made my day. I hope you all have wonderful weekends now for the rest of June we will be doing one time. This allows us t

Hey all! dont forget tomorrow is Friday Smash session. And dont forget to sign up by tonight if you have not already! we are heading over to Richmond for those awesome Cobble climbs with four awesome laps and 8 awesome opportunities for some serious efforts. its going to be a great time so I hope to

Hello Everyone! Thank you so much for taking it easy on Matthew and being so awesome taking on the new Three Little Sisters Route. He had a wonderful time answering all the Bikepacking questions and I hope you all learned a little more about what he is up to and What Bike Packing is all about. We

Had a wonderful time with you all last friday as we took on Ven Top and gon in a LONG LONG solid Sweet spot Effort. You all were incredible and worked hard to keep that green and Yellow going on that graph! Now I chatted about some great information so lets recap on what we learned... Over

Yes! It is almost here! FRIDAY! and yes jumping right in to April. We have some good things in store for this friday's smash sessions! Again two times now to make sure to sign up under the time you wish or *if you are and athlete of mine, Communicate the time you wish. Heading to the world of Lon

Friday March 18th 2022 Happy Monday all! it was great to be back on friday to take you all on another wonderful workout involving two main climbs which left up starting right into the weekend. You all did a fantastic job keeping up with the pace on the epic and pushing harder on the jungle climb.

You all killed it adapting to the Drill based workout we had planned. Solid low cadence, High torque work to put in a good ON BIKE gym session. We dove into the depth of the science behind why its good to do drill work like these low cadence high torque pushes on occasions to better you muscular

Hello Everyone! Another Friday coming up and another great session we have planned this week. Bring extra towels and grab extra fans as we will be hitting up the volcano climb 2x with some in between long sustained efforts. ITS GOING TO GET HOT! Here's what we have in store this week... We wil

Great to Jump start into the weekend with Hitting up the JUngle and taking on the gravel with four 6.5min efforts up the jungle climb in our happy subthreshold/ sweet spot zone. Happy to have a great crew along with me last friday as we discussed the importance of sweet spot and what it does to h

What better way to spend a birthday than to have a good climbing day in the Makuri Islands! Great to see a good group of people join me to take on the Kappa Quest forward and get in four solid efforts up the QOM/KOM. We first started up Climb #1 taking on a tempo *Green Zone 3 pace working o