She Women, Men Crushers Cycling Group
Warm-up ride to Old Greenwood – to include practice riding in a group, rotating as a group.
Workout: 4x10 sec on grade – out of saddle - produces pure power
4-6x20 sec sprints – alternate in and out of the saddle on flats - skills, speed and efficiency
4-6x30 sec sprints – on slight grade, in saddle – to develop in saddle efficiency and horsepower
Warm-down easy, feel rhythm that speed skills develops