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 gears to adjust to the punchy steep gradients and prepare for each effort.
This Week:
Shifting gears *no pun intended- We head back over to Watopia.
NOTE: Grab your Gravel or MTB bike before we get started as we are heading over to the jungle... yes Gravel time!I really enjoy the Jungle circuit in a way that it has a steady 9-10 min climbing effort each lap. In the forward direction, you roll through the lap banner at the loop’s lowest elevation, then ride a gradual climb (~3%) to cross the dizzying heights of the rope bridge. Soon enough you are zipping downhill to the bottom of the valley for another lap. This climb is a really great steady effort to get in some solid 10 minute Sweet Spot Zone 3/4 efforts in *Green with some Yellow on your graph (95% 0f your FTP). So yes now we can find rhythm this week and stretch the opportunity to work with our sweet spot friend and build it to be stronger, longer lasting, and more ability to recover faster for the net effort.
We will cover 34km, which will be about four full laps. Warm up will be quick and speedy so be ready to bring your fast cadence legs and we will get in a few minutes of high cadence work before we get into the first tempo effort up LAP 1 climb. Then after that we will settle into a solid sweet spot effort for the remaining laps. Don't worry, we will reside in low endurance pace (Blue zone 2) in between to recover and get ready for the next!
Let's Talk about Bike options so you are prepared for the dirt... There's many options out there in your garage as well as in the drop shop that you can purchase to be ready to rock and roll this Friday Smash Sesh!
For gravel: *I will be going with the Canyon GRAIL
For Mountain Bike:
With that, Make sure you are signed up if you are opting to do week by week subscriptions to be added to the meet up
Weekly Sign up here: https://www.exquisiteendurancecoaching.com/plans-pricing
I have now put in an option for monthly subscriptions to where you will be automatically added in each friday of each month you sign up.
Monthly Sign up here: https://www.exquisiteendurancecoaching.com/plans-pricing
To that, I will see you all on friday! let me know if you have any questions and bring your friends along!
Cheers!