Road Ride Mania!

I like mountain biking, but I love road biking. There's just something about going out on a ride and biking through 30 miles of different small towns, each with their own mom and pop shops, and biking past farmers growing this year's crop, that makes a road ride magical. But road rides can also have never. ending. hills. You just climb, and climb, and climb even more, until you get to the very top, which turns out not to be a top but in fact there's just another hill waiting for you. But, then you get to the real top of the hill, and you get to go down all the elevation you just climbed like your own personal roller coaster - flying down at speeds up to 30 mph! This workout is a lot like that. Let's get it!

Playlist: Neon Lights Academy Lacrosse Warmup 2021

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

Warm-Up ~ 6 mins

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

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 Climb. Add 2 gears. RPM 95. HP 2 or 2.5.

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

1 min: Standing Climb. Add 1 gear. 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 Climb ~ 12 mins

1 mins: Sitting Climb. Add 2 gears. RPM 90

2 min: Standing Climb. Add 2 gears. RPM 80.

6 sets of 5 second jumps (5 seconds standing, 5 seconds sitting)

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

6 sets of 5 second jumps

2 min: Standing Climb. RPM 75.

1 min: Sitting Climb. Drop 2 gears. RPM 85.

1 min: Standing Climb. RPM 75.

2 min: Sitting Recovery. Drop 2 gears. RPM 90.

6 sets of 5 second jumps

1 min: Sitting Flat Road Recovery. Drop gears to flat road. RPM 80+. Drink some water, take it easy.

Hard Hill Climb ~ 10 mins

1 min: Sitting Climb. Add 3 gears. RPM 90.

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

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

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

1 min: Sitting climb. Add 1 gear. RPM 75.

1 min: Sitting climb. Add 2 gears. RPM 60.

1 min: Standing Climb. Add 1 gear. RPM 60.

1 min: Add a gear. RPM 60.

1 min: Sitting Climb Recovery. Drop 5 gears. RPM 60+.

1 min: Standing Flat Road - Recovery, ease back into 80+ RPM. Drink some water, take it easy.

Escalating HIIT Intervals

These intervals are meant to train you to burst into speed for different times based on if you need to kick past a competitor or to the finish line. You'll be doing 60 seconds on, 60 seconds off, 50 seconds on, 50 seconds off, working your way down to 10 seconds then taking a break.

60 secs on: 60 secs off. Sitting Climb. Add 5 gears. RPM 80+.

50 secs on: 50 secs off. Standing Climb. Add 5 gears. RPM 75+.

40 secs on: 40 secs off. Sitting Climb. Add 5 gears. RPM 80+.

30 secs on: 30 secs off. Standing Climb. Add 5 gears. RPM 75+.

20 secs on: 20 secs off. Sitting Climb. Add 5 gears. RPM 80+.

10 secs on: 10 secs off. Sitting Climb. Add 5 gears. RPM 80+.

1 min: Sitting Flat Road Recovery. Drop gears to flat road. RPM 80+. Drink some water, take it easy.

Repeat the Escalating HIIT intervals

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 Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch

2 min: Forward Fold, 1 min each side