Dedicated to all US citizens, enjoy your independence day.
Fourth of July Independence Day Ride is a Interval class.
We start with warm up proceed with running to elevate our heart rate by working with more power and find with Jumps a nice rhythm for the first ataque on the hill with power standing and seated climbing. Piston movement standing and round pedal stroke seated, max. effort standing. Than four times flat road with running to threshold effort in interval format. After this flat road higher cadence to stay at 70% or 75% or even 80% MHR. Second ataque on the second hill make it harder than be for. Focus after the hill on flat with 100 RpM at 70% or 75% or even 80% MHR. Cool Down with Spandau Ballet (GB) Gold and Stretching with True.