Endurance Energy Zone Ride Based on RAAM TS6 to TS7 (Prescott, AZ)

[SpinningInPrescott]

Hi All:

Attached is an Endurance Energy Zone ride based on the Race Across America stage that ends at our fair town of Prescott, AZ.

This ride has varied topography and has a couple of climbs mixed in with seat flats and downhills. Heart rate is kept aerobic throughout ride.

Happy Spinning! :) PS

P.S. If anyone wants a copy of the CD and ride sent to them...just send me a SASE with enough postage for 2 CDs and about 8 sheets of paper to:

Patrick Schutte
786 Norris Road
Prescott, AZ 86305

(I suggest taking an 11 x 13 envlelope and mailing a 9 x 12 envelope inside of it...that way I don't have to fold the elevation profiles into CD sized pieces...I'll put the CDs between some cardstock. Or mail me a CD cover with a music Cd in it (hint, hint))

And I'll send it to you. Please note which ride you are requesting.


Note: Attachments are not evil....You won't catch a virus or suffer any serious injuries if you click on any of the files below. They allow people to transmit information in a manner than ascii fails miserably at.

You'll see a couple of different formats of the profile attached:

XLS - this is the original Excel file. If you have Excel, then you can edit or print this out in high-res. To see the Spinning symbols show up, you'll need the spinning.ttf font.

You can get the font here: http://www.investinprescott.com/spin...s/spinning.ttf

Right click on the link above and save this file in your c:\windows\fonts directory.

PDF - this is kind of grainy but it is legible. You'l need Adobe Acrobat Reader to see this file: http://www.adobe.com/products/acrobat/readstep2.html

[monical1]

Patrick, your detail totally wows me, I'm humbled and grateful. It also makes me feel a bit intimidated but I'm alright with that :). Can you please tell me what rollers are? I've heard them mentioned before but I don't know what they are. I've been teaching Endurance classes according to the SI for over a year and I'm not sure how to go about changing them. I have several people who really love the Endurance ride just the way it is. I even have a couple of people who only come to that class, as the others are too hard. Of course I occasionally have someone come in and look at me like I have six eyeballs :o. I'm going to have to struggle with this for a bit before I can make a move but I sure do appreciate your valuable input!!!! Your Endurance rides look fantastic!

[like2bike]

Patrick very nice. Once again, I am printing this out and will be trying it out at home first. I love your detail. I am a detail-oriented person myself and I truly appreciate what you do with each profile you design.

Quick question: on the 1st minute of the 5:00-9:32 part, your cue says to "Add enough resistance so that you can stand easily..." but your spinning symbol is a seated climb. Same thing for the second :30 seconds during the 33:47-38:25 part. Probably just a mix-up but wanted to check....let me know if I'm missing something--it could be me---haven't had my Starbucks yet this morning... :confused:

[SpinningInPrescott]

I've been adapting my view of rollers over the last little while...I was including any type of repeated hill as a roller, but now have put rollers in the category of rolling hills (see attached image) and created a Short Steep Climb Repeat (see attached). Here's how I'm modellng the two types that I've been doing:

Rollers: 1:00 Seated Flat approaching hill, :30 Seated Climb as hill starts, :30 Running With Resistance to crest hill and then repeat back to seated flat (times can vary depending on length and steepness of hill being modeled)

Short Steep Climb Repeats: :30 Seated Flat approaching hill, :30 Standing Climb as hill starts to gain momentum, and 1:00 Seated Climb up the rest of the hill and then repeat (ditto on time variation).

SSCRs are more suited to interval rides and Rollers for Endurance rides.

I'll post another endurance ride shortly where I used the Rollers a bunch of them...I think the riders like the predictable repetition of them.

I'm very open to other ways to model repeats like this as well.

:) PS

[SpinningInPrescott]

Thanks for pointing out the errors on the profile...I usually am doing them on the fly :20 minutes before my class and have found many such instances of sloth.

I've edited the Profile to fix these errors and I also up the heart rate guidelines to 75% - 80%.

Thanks for the input on detail...my later profiles have much less detail to make them easier to read, and easier and faster to build. They currently take me about a hour each...

Thanks again for the feedback and I'm glad that you are able to get use out of them.

:) PS

[like2bike]

Thanks for pointing out the errors on the profile...I usually am doing them on the fly :20 minutes before my class and have found many such instances of sloth.

I've edited the Profile to fix these errors and I also up the heart rate guidelines to 75% - 80%.

Thanks for the input on detail...my later profiles have much less detail to make them easier to read, and easier and faster to build. They currently take me about a hour each...

Thanks again for the feedback and I'm glad that you are able to get use out of them.

:) PS

Jeez laweez this is "on the fly" for you! Man bro you are awesome. Thanks again. There a TON more of profiles you have posted that I need to carefully sift through. Thank you so much for sharing with us. Can't wait to take a look at them ALL....