It's been a while since I last posted a ride profile, so I have some catching up to do! Loops bring simplicity and clarity - good for instructors to lead - but also repetition that lets the class know what will be coming up ahead, as we go round and round again. I call this one Crystal Palace, as I put this together a few years ago after riding a closed-loop circuit that has a gradual but steady climb.
As always, each rider is free to do whatever they feel is right for them but, for those that want to follow, the flat road segment may include jumps or running...or even a recovery ahead of the climb. The climb may be done entirely in the saddle or out of it but, ideally, the first two minutes would be in saddle while adding enough resistance before standing. HR also depends on individuals, whether they prefer a comfortable 70-75% or to push it to 80-85%. I suggest riders take the first loop at 70%, the second at 75%, the third at 80%, with final one at 85%.
Warm up - 3.5 mins
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Loop (repeat 4 times)
Flat road - 4.5 mins
Climb - 4.5 mins
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Cool down - 5.5 mins
Playlist:
Smell of Paradise - Sa Trincha
Only love can break your heart - Saint Etienne
Do you see the light? - Snap!
Big mistake - Natalie Imbruglia
Touch me - Rui Da Silva
Family Affair - Mary J Blige
Loneliness - Tomcraft
Galvanize - The Chemical Brothers
3rd Earth - Scott Bond vs. Solarstone
Celtic dream - Michael Flatley
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