Paris Mt RDEZ

[kszspin]

This is the RDEZ I did last Friday with the lunch class.

Just a little history....this is the first RDEZ class I did with them. We meet MWF at lunchtime and back in January I proposed we try to "train" for this type class and shoot for an April Race Day. We started with just 4 min of race day type pace (as hard as you can ride, C + R) for the duration, added at the end of a phase 2 type profile each Friday. I added 2 min per week. As the duration kept getting longer toward the end, the work at the beginning of the ride was kept lower intensity (like low end strength, easy loops, aero intervals, steady state endurance, etc).

SO finally last Fri the RDEZ class. Extended warm up for 17-18 min, then 30 min simulated Time Trial.
I based the profile from the last stage of last years USA Road Race Championship in Greenville SC.
The race profile was 5 passes over Paris Mt (5 ' each) then 3 flat road finishing circuit laps in downtown (approx 1'30" ea).

W/U about 17-18' (goal is to get to 80%)
5' to 65% easy riding, focus on relaxing your body, getting into the right mindset for the work ahead.
R load, then STF for 30", sit and find your comfortable cadence with this resistance in the next minute. Move HR near 70%.

Cadence building drill to increase HR to 75%
Over the next 90" increase C every 30", then recovery back to comfortable C for 1'. REPEAT 2X more.

R load to find a moderately strong hill, alt climbing in the saddle with 30" runs up the hill to spike HR and heat legs. 4' here to find 80%.
TT is coming up, getting ready to roll off the ramp. :)

30' TT.

Paris Mt (Find the right combo of R + C on WHATEVER terrain you are faced with, remember, it's how hard and fast you can go in 30 min)

SF 1', SC 1', STC/SC 2' (tougher hill), SF 1' (fast"downhill" honest cadence). DO 5X.

then....
SF 1'30" X 3 laps in downtown to the finish!!

Some "situational" cuing I used during the TT (which I usually do not use this type cuing in other classes since it's all "pretend in your head stuff", but really worked for this race scenario).....

Around the 3rd pass over the mountain, I mentioned to them that they have a rival who is slightly ahead of them. He is in front of them on the course and has about a 15 sec lead according to their manager, who is giving them real time splits. Use the climb on pass #3 to shave off 10 secs, start closing the gap.

Then on pass #4, I mentioned that they need to get even in time with him, they need 5-10 more secs. The good news is, that they are a stronger climber than he is, but he is a better descender, he takes more risks. Use YOUR strengths here in climbing to at least get even in time.

On the last pass #5, it's their final opportunity to move ahead, especially since heading into downtown is flat, fast and crazy, their opponent will hold nothing back, they need 10-15 sec lead coming off the crest of Paris Mt.
Go and get the time!!!!

PLAYLIST

W/U
Dreams....Schiller
Kara Kum (Andy Guthrie Remix)...Banco de Gaia
I Feel Love (Professional Mix).....Blue Man Group

TT
Prometheus (Sander van Dien Remix).....Benya
Cherry Lips.....Howie B & Garbage
Switchback (Klayton Revision)...Celldweller
"24" theme-The Longest Day....Armin van Buuren
The Fast & The Furious- Tokyo Drift.....Brian Tyler

Recovery/Stretch
I Drive Alone.....Esthero
Hypnotica.....Afro Celt SS

[Nican]

Awesome, awesome, awesome!!!!!! I watched this race last year, it was amazing!! It is unbelievable how fast they go. Paris Mountain is a good climb.

[joyofspin]

Sounds great. I am going to play with this hopefully today. something else to keep me from doing what I am supposed to do. Hooray! - Joy

[monical1]

OMG I am in complete awe - So..... that's how you conduct a race day :oops: . I have never done more than a few race day drills, most importantly because I wasn't quite sure how, but also because I don't have the same group of people in every class.
Off the subject, the St. Jude fundraiser that I've been coordinating is starting to look like it could be a success, wish me luck! I had to put a second stack of flyers out by the front desk and five more people have contacted me asking for information.

Monica

[monical1]

Wow, four of the five just committed! My first hour is almost filled up!

Monica

[monical1]

Man I am rude! I shouldn't have hijacked your thread, ignore me and lets continue to talk about your awesome RDEZ. I know someone was looking for a good RDEZ idea and I would say to her/him "you found it, honey!" Very nice, indeed. I'm going to use it when I grow up and can handle a RDEZ. Thank you for the profile! :D

Monica

[kszspin]

Monica....this is only ONE way to format a RDEZ class. You don't have to format it like a "race course", like this.
But just one big ole flat road, go as hard and as fast as you can without having to slow your effort. In other words, pace yourself, budget your energy, do not ride so hard in the first 5 min that you have nothing left for 25 more and must slow down.
If you take ANY profile you have (no jumps, no standing flats) and change the HR range to 80-92%, and give them strong music and cues, you'll have a RDEZ ride. It's a way for riders to see how their training has paid off.

[Kelspin]

Like all of your profiles - it looks awesome! Thanks so much, I will have to try it! Thanks, Keli

[abby_b_fit]

This is the RDEZ I did last Friday with the lunch class.

Just a little history....this is the first RDEZ class I did with them. We meet MWF at lunchtime and back in January I proposed we try to "train" for this type class and shoot for an April Race Day. We started with just 4 min of race day type pace (as hard as you can ride, C + R) for the duration, added at the end of a phase 2 type profile each Friday. I added 2 min per week. As the duration kept getting longer toward the end, the work at the beginning of the ride was kept lower intensity (like low end strength, easy loops, aero intervals, steady state endurance, etc).

SO finally last Fri the RDEZ class. Extended warm up for 17-18 min, then 30 min simulated Time Trial.
I based the profile from the last stage of last years USA Road Race Championship in Greenville SC.
The race profile was 5 passes over Paris Mt (5 ' each) then 3 flat road finishing circuit laps in downtown (approx 1'30" ea).

W/U about 17-18' (goal is to get to 80%)
5' to 65% easy riding, focus on relaxing your body, getting into the right mindset for the work ahead.
R load, then STF for 30", sit and find your comfortable cadence with this resistance in the next minute. Move HR near 70%.

Cadence building drill to increase HR to 75%
Over the next 90" increase C every 30", then recovery back to comfortable C for 1'. REPEAT 2X more.

R load to find a moderately strong hill, alt climbing in the saddle with 30" runs up the hill to spike HR and heat legs. 4' here to find 80%.
TT is coming up, getting ready to roll off the ramp. :)

30' TT.

Paris Mt (Find the right combo of R + C on WHATEVER terrain you are faced with, remember, it's how hard and fast you can go in 30 min)

SF 1', SC 1', STC/SC 2' (tougher hill), SF 1' (fast"downhill" honest cadence). DO 5X.

then....
SF 1'30" X 3 laps in downtown to the finish!!

Some "situational" cuing I used during the TT (which I usually do not use this type cuing in other classes since it's all "pretend in your head stuff", but really worked for this race scenario).....

Around the 3rd pass over the mountain, I mentioned to them that they have a rival who is slightly ahead of them. He is in front of them on the course and has about a 15 sec lead according to their manager, who is giving them real time splits. Use the climb on pass #3 to shave off 10 secs, start closing the gap.

Then on pass #4, I mentioned that they need to get even in time with him, they need 5-10 more secs. The good news is, that they are a stronger climber than he is, but he is a better descender, he takes more risks. Use YOUR strengths here in climbing to at least get even in time.

On the last pass #5, it's their final opportunity to move ahead, especially since heading into downtown is flat, fast and crazy, their opponent will hold nothing back, they need 10-15 sec lead coming off the crest of Paris Mt.
Go and get the time!!!!

PLAYLIST

W/U
Dreams....Schiller
Kara Kum (Andy Guthrie Remix)...Banco de Gaia
I Feel Love (Professional Mix).....Blue Man Group

TT
Prometheus (Sander van Dien Remix).....Benya
Cherry Lips.....Howie B & Garbage
Switchback (Klayton Revision)...Celldweller
"24" theme-The Longest Day....Armin van Buuren
The Fast & The Furious- Tokyo Drift.....Brian Tyler

Recovery/Stretch
I Drive Alone.....Esthero
Hypnotica.....Afro Celt SS

Thanks for the post!!!

I always look forward to your profiles!!!

---A

[megale3]

Fun lookin stuff Kell -lets have a go with the TT -I will give it a shot ayy?
M

[sandy]

Pure Genius! This is why I had to track YOU down :wink:
Don't worry KZ, I don't stalk outside of my computer room.

[like2bike]

The K-girl comes through again with another winner. Thank you SO MUCH for this profile and the matching, awesome tunes.

Can't wait to try this. I'm still working on getting them to learn the benefits of an SEZ ride. So far, so good!

[funderb]

Kelly, I just saw this post. It is based on where I grew up! My family actually had a Mt. house at Paris Mt. I am heading to the gym to try this one out!!

[cfoam4me]

Kelly, come back!:D

[like2bike]

Miss her so much! Whaaaaaaaaa! :(

[Julibird]

Gorgeous. I missed her good stuff! I will love doing this one.

Has anyone else tried this one?

Thanks, Kelly.