Updated Time Ladder

[monical1]

I reposted this Time Ladder in a way that's easier to read. I realized after going over it the way I posted it before, that it needed help; again, I can't take credit for this, I took it from the other forum some time ago, so here ya' go:


Seated Flat, warm up :30 HR 65%
Seated Flat, add gear :30 HR 70%
Standing Flat, add gear :30 HR 75%
Seated Climb, load it :30 HR 80%
Standing Climb, load it more :30 (after 10 seconds, break away and slide into the saddle for a pedal acceleration; cadence is 80 HR is 85% - 92% MHR)
Flat road recovery 1:00
_____________________________________________

Seated Flat, low gear 1:00 HR 65%
Seated Flat, add a gear 1:00 HR 70%
Standing Flat, add another gear 1:00 HR 75%
Seated Climb, load it 1:00 HR 80%
Standing Climb, load it more 1:00 HR 85% (for the last 20 seconds, break away and slide into the saddle for a pedal acceleration; cadence is 80, HR is 92% MHR)
Flat Road recovery 2:00
_____________________________________________

Seated Flat, low gear 2:00 HR 65%
Seated Flat, add a gear 2:00 HR 70%
Standing Flat, add another gear 2:00 HR 75%
Seated Climb, load it 2:00 HR 80%
Standing Climb, load it more 2:00 HR 85% (for the last 20 seconds, break away and slike into the saddle for a pedal acceleratin; cadence is 80, HR is 92% MHR)
Flat Road recovery 4:00
____________________________________________

You've reached the top of your ladder. It's time to take it back down, starting with the 2:00s, then through the 1:00s and finally ending with the :30s.
__________________

[like2bike]

Looks good, chickee! Thanks again! You are becoming quite the profile queen (sharing the throne with the K-girl)! Proud of you!

[monical1]

Looks good, chickee! Thanks again! You are becoming quite the profile queen (sharing the throne with the K-girl)! Proud of you!


OHHHHHH, flattery will get you EVERYWHERE!!! But I have a long way to go before I'm even in the same running as the K-girl. Thank you L2B!

[amybatt]

Monica, I finally got around to doing this in a class I subbed this morning. I can't wait to give it to my regulars, they are going to LOVE it. I loved it and it is really great to teach. I think what gets them is that last 20 seconds on each set. Yowza! Nice one, thanks for sharing!!!

[monical1]

Monica, I finally got around to doing this in a class I subbed this morning. I can't wait to give it to my regulars, they are going to LOVE it. I loved it and it is really great to teach. I think what gets them is that last 20 seconds on each set. Yowza! Nice one, thanks for sharing!!!

Thank you, Amybatt! However, I can't take credit for this Time Ladder. I believe it came from Bill Pierce from the other forum a long, long time ago. I may have "tweaked" it a bit to make it work for me and my class, but the "Time" itself came from someone else. I'm so thrilled that you and your class enjoyed it. If you were subbing and they enjoyed it, your own class will have a blast, no?

If you ever do Endurance Rides with your group, check out "Monica's EEZ" Thread. That, I can take credit for and I'll tell you, it's a challenge to stay aerobic, but since it's fed to the group a "spoonful at a time" I think it goes by quickly and leaves them wanting to try it again to see if they can master the challenge. :)

[amybatt]

Thank you, Amybatt! However, I can't take credit for this Time Ladder. I believe it came from Bill Pierce from the other forum a long, long time ago.

If you ever do Endurance Rides with your group, check out "Monica's EEZ" Thread.

Ah, the skillfull Bill, huh? I've borrowed a few from him myself and haven't been disappointed....either way it is very nicely put together. Oh my Monday night gang is going to devour this. They LOVE loops or anything that repeats like this....

I have your EEZ on my To Do list. I did all repeat rides the month of August and now I'm back to new stuff, so I have many stockpiled to put into action.