Chill Cloudy Day Vibes

It's a bit cloudy here in New England (as if you couldn't guess!) so I wanted to plan a ride for those days when your brain is a bit foggy - like Monday mornings after a long weekend or those days when you just need to take it a little slower, more relaxed. Today we have a working with a little speed, one big hill and a lot of recovery fun! Let's get pedaling!

Playlist: Pit Viper Mix by Sam Grace

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Please note each part is the song, the BPM and the length of the song for your reference!

Warm-Up ~ 10 mins

1 min: Sitting Flat road. RPM 95. HP 2 or 2.5.

3 min: Sitting Climb. Add 1 gear every minute. RPM 90. HP 2 or 2.5.

1 min: Standing Climb. Add 1 gear. RPM of 75. HP 3.

2 min: Sitting Climb. Add 1 gear every minute. RPM 90. HP 2 or 2.5.

1 min: Standing Climb. Add 1 gear. RPM of 75. HP 3.

5 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 80. HP 2 or 2.5.

1 min: Sitting Flat Road - Recovery. RPM 90. HP 2 or 2.5. Drink some water, take it easy.

Easy Hill Climb ~ 11 mins

1 min: Sitting. Add 2 gears. RPM 95+.

1 min: Standing Flat. Add 1 gear. RPM 90+.

1 min: Sitting Climb. Add 1 gear. RPM 85+.

5 x 3 second jumps

1 min: Sitting Climb. Add 1 gear. RPM 70+

1 min: Standing Climb. Add 1 gear. RPM 70+

1 min: Sitting Recovery. Drop 3 gears. RPM 70+

1 min: Sitting Climb. Add 1 gear. RPM 70+

1 min: Standing Climb. Add 1 gear. RPM 70+

1 min: Sitting Climb. Add 1 gear. RPM 70+

1 min: Sitting Recovery. Drop 3 gears. RPM 80+

2 min: Sitting Flat. Drop down to your Flat Road. Drink some water, take it easy.

Speed Work ~ 6 mins

1 min: Add 3 gears to your flat road. RPM 90-95.

1 min: Standing Climb. Add 2 gears. RPM 75.

30 sec: Sitting Flat. Drop 2 gears. RPM 90+.

30 sec: Add 1 gear. RPM 90.

30 sec: Add or Drop 1 gear. RPM 90. (Your choice!)

30 sec: Drop 1 gear. RPM 90.

2 min: Standing Recovery. Add 1 gear. RPM 70+.

Small Strength Training Hill ~ 11 mins

1 min: Standing Climb. Add 5 gears. RPM 75.

1 min: Sitting Climb. Add 1 gear. RPM 85+.

6x 5 second jumps

1 min: Sitting Climb. Add 1 gear. RPM 80+.

30 sec: Standing Climb. Add 2 gears. RPM 75.

2 min: Sitting Flat Recovery. Drop down to your flat road. RPM 85+.

1 min: Sitting Climb. Add 1 gear. RPM 80.

1 min: Sitting Climb. Add 1 gear. RPM 75+.

1 min: Sitting Climb. Add 1 gear. RPM 70+.

1 min: Standing Climb. Add 1 gear. RPM 65+.

2 min: Sitting Flat Recovery. Drop down to your flat road. RPM 85+.

Last Stretch ~ 6 mins

2 min: Sitting Climb. Add 3 gears. RPM 95.

1 min: Standing Climb. Add 2 gears. RPM 70+.

2 min: Sitting Climb. Add 2 gears. RPM 70.

1 min: Standing Climb. Add 2 gears. RPM 65. Option to hover

2 min: Sitting Flat Road Recovery. RPM 85+.

Stretching ~ 15 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

1 min: Forward Fold

1 min: Tipover Tuck

If you are able to sit/lay down:

1 min: Downward Dog

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch