I love a great track that can be tune-mapped with some very clear bursts of energy, that signal GO!!! The image above is the actual sound print of today's free track. I've added the √ at the start of each sprint and an X at the end. You'll notice the segment @ 1:53 – 2:23 not marked – that's a feigned (false) sprint which is common near the end of a race.
Here's how I will cue this:
0:00 – 0:42 time for our big finish. I need everyone to find a comfortable cadence and add load that's close to having you come out of the saddle. Prep for two short sprints and then a final extended push to the end.
0:42 – 1:00 Sprint #1. Stand and accelerate with everything you've got – it's only 18 seconds so stay up and hammer through till the end.
1:00 – 1:23 Easy here. Leave your gear on. Sit and relax as much as you can… listen as the music builds until >
1:24 – 1:41 Sprint #2. Stand and accelerate and then return to the saddle. Power through this… you need to hang on to this group.
1:42 – 1:53 Easy, but watch for a break away.
1:54 – 2:28 Feigned sprint. Stand and WAIT – they only faked their break. But notice how everyone's intensity has risen to just below threshold.
2:29 – 2:45 Catch your breath and be ready for the finish sprint. Get your head right – this finish is long and it's going to hurt before you get to the end.
2:46 – 3:22 GO!! We need quick feet here. Head up. Breath like your race depends on it… it does. Watch your watts or speed. Ignore the pain in your legs and don't let it drop.
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John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.