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
The goal of the route based workout is to use the sprints to add a stress factor before the climbs and then add in additional climbing efforts to increase that stress load on the body to allow to push that adaptational phase in training we shoot for. Adding these additional efforts will train your body to become more efficient with recovery to recover faster in between efforts, and overall gain fitness due to the impact of multiple and different efforts at different zones.
This is how the route will go:
Sprint 1- Yorkshire Sprint Rev. (.4km) nice and short *this will Be ALL OUT
The in-between - Sweet spot effort up the steady incline before climb 1
Climb 1- Yorkshire KOM/QOM (1.2km @5.5% incline) this will be a 4-5 min Threshold Yellow Zone 4 effort
QUICK RECOVERY!
Sprint 2- Yorkshire Sprint (.3km) ALL OUT effort
SUPER QUICK RECOVERY!
Climb 2- Yorkshire KOM/QOM Rev. (1.2km @3.8% incline) 4-5 min Threshold Yellow Zone 4 Effort
Recovery
CLIMB 3 *The Cherry on top- Be prepared for up to 16% incline, this one is short and steep. We will push hard to get through the steep section and settle into a tempo zone before crossing the route course banner to finish the day off with one more sprint...
Sprint 3- Yorkshire Sprint Rev. (.4km) Last one of the day and the one to top the workout off. This will be All Out and we will try to better our time from the first time we came through at the beginning of the ride.
If you have not gotten the route badge for this route, You will earn 550XP
Lets Have Fun, Make sure you are signed up, and see you there!
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