Friday Smash Sesh January 28th

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 on getting in and out of the saddle on steeper sections and focusing on keeping the tempo pace as consistent as possible. Climb #2 we took to Sweet Spot pace *Green/Yellow Zone 3/4 staying seated the full 9.5min to the top. Descending down, we recovered and focused on high cadence to help flush the accumulated lactic acid and keep blood flowing. Climb #3 we did tempo again to set up for the last and final big bang. We focus on visualisation and creating a mindset to set us off for the last climb. Climb #4 we gave it our all and as a group bettered our time by 30 seconds! it was a fantastic way to jump into the weekend!

I appreciate you all coming along and hope to see you this next friday for yet another great sessions and a great time to get stronger and learn more about our energy systems and energy metabolisms...The wonderful mitochondria (Powerhouse cells of our bodies).

INFO: I have created a chart based on color that shows the corresponding graph color with the zones you see on your screen at the bottom when you press G or pull up the graph at the beginning of the ride OR on any selected workout you do on Zwift. You can use this to help know what zones each color is corresponding to the zone we are targeting. These colors are based on your set FTP on Zwift so make sure you keep it updated and if you have not taken the ramp FTP test, I highly recommend taking one so you know your most concurrent FTP

Please Let me know if you have any questions!

To that Hope you all have a fantastic weekend and stay tuned for what's on tap for this coming Friday!

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