Friday, November 22nd
6:00AM GMT
Friday Rocacorba Collective - non-coached workout
Group Workout
EVENT DESCRIPTION
Experience the Rocacorba Collective weekly workout.
Every Thursday our Training Members are guided by coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.
Session : Muscular Endurance Force
Warm up ramp to zone 2 in 2 minute steps.
Then 2 x 16 min blocks alternating between zone 2 spinning the legs around 95rpm for 3:40, and 20 second bursts of low cadence at threshold. Aim for 60-70rpm. This shouldn’t push the HR too high, but is enough to start using the leg muscles to push and work on muscular endurance.
5 min easy spinning in between the two blocks before a cool down ramp.
Every Thursday our Training Members are guided by coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.
Session : Muscular Endurance Force
Warm up ramp to zone 2 in 2 minute steps.
Then 2 x 16 min blocks alternating between zone 2 spinning the legs around 95rpm for 3:40, and 20 second bursts of low cadence at threshold. Aim for 60-70rpm. This shouldn’t push the HR too high, but is enough to start using the leg muscles to push and work on muscular endurance.
5 min easy spinning in between the two blocks before a cool down ramp.
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.