
RIDE #1
Type: Climbing
Objective: Muscular Strength / Muscular Endurance / Aerobic Capacity
Warm Up:
• starting at the parking lot from the Boathouse spinning easy (small front chain ring) to the bottom of Harlem Hill
Core Workout:
• watch your time on the bottom of Harlem Hill and count the number of Harlem Hill Loops you can do in 20 minutes
• since your warm-up was short take the first climb up Harlem Hill at modest intensity, before beginning to push hard against the clock
• your optimum intensity is the one you can hold for 20 minutes knowing the terrain without requiring a recovery (likely around 85% of MHR)
• after your 20 minutes, spin one full Loop around Central Park modestly at a intensity of 70% to 75% MHR
• as you come up to the bottom of Harlem Hill again check your watch and begin the send set of 20 minutes of Harlem Hill
Loops
• this is a progressive workout, i.e. on the second set of Harlem Hill Loops try to achieve more repeats or at least a few more yards distance than on the first
one
Cool Down:
• ride back to the starting point easy, spin your legs and gradually bring HR down to 60%
• stretch and refuel off the bike
Comments:
• can be done in a small group or as individual
• third set of 20 minutes Harlem Hill Loops optional
• be careful as you ride in and out of the West and East Drive; communicate your direction to riders around you