Interval - 4 big Hills

This is a Cycling pattern from www.turnstep.com. (pattern 16766)

This looks long, but it's actually a very SIMPLE ride. I'm open to any feedback you would like to offer.

Today we're going to have 4 large hills to climb. first hill will take 8 minutes, second 10 minutes, third 12 minutes and the last hill will be another 8 minutes. Then we"ll recover for 1 minute, followed by 30 seconds of jumps, short recovery, sprints, short recovery, then we"ll start bringing it home.

Warm up - Flat road, building resistance every 30 seconds for length of whatever song you're playing, except last minute of song, standing climb (level 5 or 6). Song should be roughly 4-5 minutes.

4 large hills (8, 10, 12 & 8 minutes) - start seated @ flat road, adding 1/4 turn every [30 seconds for 8 min hills, every 35 seconds for 10 min hill, every 40 seconds for 12 min hill]. Last 2 minutes stand & climb at level 6 or 7 for 1.5 minutes. Last 30 seconds we"ll sit for 10 seconds, turn down resistance until at a level 3 or 4 and seated sprint last 20 seconds (repeat until all 4 hills have been accomplished).

For 6 minutes - 1 minute recovery/cool down/flat road after climbing all those hills. 30 seconds of 3-5 second jumps. 30 seconds of recovery. Stand and sprint for 20 seconds, level 5/6, sit and keep resistance and sprint as long as you can, no more than 20 seconds. Recover (20 seconds or so). Last 3 minutes - level 6/7 stand with hands @ position 3 for 1 minute, hover for 1 minute, sit @ level 3/4 for 1 minute. Start cool off song.

Cooling off (approximately.4-5 minutes) - I usually have my guys just spin on flat road while stretching arms for about 2 minutes. Get off bike and stretch legs.



Added by Misty at 10:45 AM on Monday, April 7, 2008 EDT. Add to favorites (view favorites)
(Email: red67stang@comcast.net)
From: Chattanooga, Tennessee (USA)
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