The indoor training ride at Penn Cycle this past Saturday (called “Ride and UnWINEd”) was a huge success (photos and video coming soon). The rider turnout was great, the energy level was high, the ride was spirited and the post-ride socializing was fantastic.
Due to popular demand, we’re hosting another on Feb 20 at Penn Cycle Woodbury. Contact me below, or contact Penn to register. It WILL sell out, so don’t hesitate!
On to the recap…….
The 90 minute ride plan included the following:
- 21 minute warmup, including easy spinning, then several drills (1-leg pedaling, spin-ups and shorter intervals) to bring heart rate and core temp up, and to open blood vessels for the work to come.
- I then prepared map of a popular local “course” which included several rolling hills and some flat roads. This “course” was about 10 miles long, with the plan to ride the course for approximately 30 minutes at “race pace.” The map included the course and the elevation chart as well.
- Following the first 30 minute race pace interval, we recovered for 5 minutes then rode a second local route. This course was a very hilly course and included several major “climbs.” Of course since we were on our trainers the “hills” were simulated with gear changes. This route was also approximately 10 miles and again the race pace interval was 30 minutes long.
- We finished the second long interval and our legs were toast. We finished the ride with several minutes easy spinning to flush our legs and to cool down, then we stretched.
Riders of all abilities participated and everyone put into the ride (and got out of it) exactly what they wanted. This is one of the benefits of an indoor workout; pro riders and beginners alike can ride together – and finish at the same time!
I ride with a power meter. Take a look here to see my ride profile.
https://www.trainingpeaks.com/sw/TZY3RTMXXSGE4O2C4QZBNRTQKA
NOTE: Don’t be intimidated by the chart. You’ll see several lines on the graph, so the easiest way to follow along with my ride effort is to put your cursor over the pink colored numbers on the left hand side of the graph. This will then only show my actual power output. You’ll be able to see the variety in the workload……so it never got boring!
Our next ride on Feb 20 will be similar. I’ll have different ride profiles, and I welcome your input. I use mapmyride.com to generate my maps, so tell me if you have a favorite route that will take us 30 minutes to ride.
Get back to me with your comments and to confirm your attendance for the Feb 20 event, then GET OUT AND RIDE!
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