Spinning class - Le Grand Bornand

Another profile from the Tour, this time from Stage 7, Bourg-en-Bresse to Le Grand Bornand in the Alps. The ride starts off with the usual warm up but then it's immediately followed by a short climb in the saddle, gradually increasing resistance. Once at the top of the climb, it's an undulating road - so keeping a high cadence but with some resistance, getting out of the saddle occasionally to help keep the momentum going.

After that we take it easy while going downhill, before we hit the flat road - no taking it easy here, as it takes continual effort to keep the legs turning over at a fast tempo until we reach a short heavy climb out of the saddle. After that, another chance to recover while we coast downhill until we hit the flat road again, keeping a high cadence until the final climb. This longer climb starts comfortable, gradually increasing resistance until it's too hard to keep a steady cadence, then we keep the momentum by climbing out of the saddle.

Once we get to the top, it's no rest for the wicked as we need to keep pressing forward on the downhill - so it's fast cadence with some resistance to make sure we get to the bottom as quickly as possible. Then a quick breather to collect our thoughts before we press as hard as we can for the final 2 minutes to the finish line.

Warm up - 5 min
Seated climb - 3 min
Standing flat - 3 min
Descent (recovery) - 2 min
Seated flat - 6 min
Standing climb - 3 min
Descent (recovery) - 2 min
Seated flat - 3.5 min
Heavy climb - 6.5 min
Fast descent (not recovery) - 2.5 min
Recovery - 1 min
Seated flat - 2 min
Cool down and stretching - 5.5 min

Profile: the description above may not make sense in writing , so here's what it looks like on the road:


Playlist:
Lebanese blonde - Thievery Corporation
Fuego - Bond
Hey baby - No Doubt
Rolling thunder - Ride
Boomerang - Cirrus
Hungarian - Bond
Release the pressure - Leftfield
Please save me - Push vs. Sunscreem
Clubbed to death - Rob D
Smokebelch II - Sabres of Paradise