This is a group led ride with a difference. It will be a 50km ride, which lasts roughly 90 minutes and during the ride the pace will change, led by the group leader and following the set format.

The ride will follow the set format of:

* 10 minutes at 1.5w/kg
* 10 minutes at 2 w/kg
* 10 minutes at 3 w/kg
* 5 minutes easy stay with ride leader.
* 15 second max effort, sprinting
* 4.45 minutes at 2 w/kg
* 15 second max effort, sprinting
* 4.45 minutes at 2 w/kg
* 15 second max effort, sprinting
* 4.45 minutes at 2 w/kg
* 10 minutes at 3 w/kg
* 10 minutes at 2 w/kg
* Race the last 10km full gas.

About Rowe & King Coaching:

The Rowe & King team are highly experienced cyclists and qualified coaches. Whether your goals are to become a professional cyclist, gain a 2nd cat licence, complete a sportive, perform at a specific event or simply becoming a better bike rider with a healthier lifestyle Rowe & King are ready to help you become a better cyclist, whatever that may mean to you.

Launched in 2015 Rowe & King, which has since grown to a team of 11 who help riders improve and work towards achieving their goals.

About - Rowe & King (roweandking.com) https://roweandking.com/about-rowe-and-king-cycling-coachingOpens a new window