Inspiration for this ride came from Stage 14 of this year's Tour de France, from Mazamet to Plateau de Beille in the Pyrenees. I know the route particularly well, as I cycle in that area every year, so I put together a compressed version. The ride starts off with the usual warm up but then it's immediately followed by a short climb - not too heavy on the resistance but something to wake up the legs before a brief descent and a long flat road. This is not an excuse to take it easy, as it takes continual effort to keep the legs turning over at a fast tempo until the start of the long steady climb to Port de Pailheres. After a welcome descent to the valley, it's then an all-out attack to the top of the Plateau de Beille, starting with two accelerations to shake off the competition and ending with an all-out effort to the finish line.
Warm up - 4 min
Moderate standing climb - 3 min
Descent (recovery) - 1 min
Seated flat - 10 min
Long steady climb - 8 min
Descent (recovery) - 3 min
Standing climb - 10 min, including 2x1min hill sprints
Cool down and stretching - 6 min
Profile: not heart rate this time, as it should be in the 75-85% HRR zone for the entire ride, higher on the final climb to Plateau de Beille. This is what it looks like on the road:
Playlist:Why does my heart feel so bad - Moby
Harder to breathe - Maroon 5
Mecanix Remix - Urban Trad
Walk like an Egyptian - The Bangles
Why'd you lie to me - Anastacia
Subliminal - Sonic Cube
Past - Sub Sub
Sandstorm - Darude (the hill sprints)
The Silence - Mike Koglin
Universal Soul - Mandrake (the final push for the line)
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