Light This Candle

• Warm-up 4-5 minutes Zone 1 Zone Key
• Flat road 1 - warm up/down
• 2 - comfortable
• Now get to sweating 3- working
• 4 - anaerobic

• 1 Minute seated climb Zone 2
• 1 Minute sprint Zone 2
• 2 Minute seated climb Zone 3
• 1 Minute sprint Zone 2
• 3 Minute seated climb Zone 3
• 1 Minute sprint Zone 2.5
• 4 Minute seated climb Zone 3
• 1 Minute standing climb Zone 2.5
• 5 Minute seated climb Zone 2.5
• 1 Minute standing climb Zone 3
• 1 Minute recovery to Zone 2
• Transition to race/competition mode
• 15 Minutes complete with :one 10 to 15 second out of the sadlle attack every 2 minutes OR accelerate and hold all out sprint cadence instead (participant choice) / resistance varies every two minutes from medium heavy to heavy. Add a minute at Zone 3.5 to 4 if you dare.
• 5 Minutes flat road /variable cadence/ effort level drops to low Zone 2. Warm down and stretch !

This profile is dedicated to my friend Kim (who has another secret name). We have exchanged music, pictures, books, and cycling profiles. We both love adventure, cycling and reading about space travel hence the name "Light This Candle." This ride takes place in the high desert of Nevada where rockets are launched, atom bombs exploded, and legs ripped off pumping to the top of a barren nameless mesa. Kim is a gift Turnstep has given me. She keeps me searching for the perfect ride. Namaste !

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