TDF 2006 Stage 15 ADH Climb - Strength Energy Zone

[SpinningInPrescott]

Hi All:

Here is a an Strength Energy Zone ride based on the 2nd Part of the 2006 TDF Stage 15 Col du Lauteret to Alpe d'Huez). The profile is my attempt to model this famous climb and we do all 21 switchbacks. I rode it today with and it was challenging.

Thanks for Jennifer Sage and others on the forum for their ADH tips and inspiration.

Feedback and tips are welcome.

Enjoy, PS

Here's the song list...all movie themes/songs. This playlist was really well received...they said the class went fast. I did a contest to see who could name the most movies and then gave a copy of the CD to the winnner.

If you want a copy of the CD, PM me and I'll send you my address so you can send a SASE.

Name Note: Song times have been changed to protect the innocent and to make them fit.

James Bond Theme Mixed by DJ PD
001 - Ghost Town - The Specials
002 - RRRR...Rumble (Charles Cork) -
003 - Theme From Dallas - The Hollywood Screen Orchestra
004 - Axel F - Harold Faltermeyer
005 - The Pink Panther Theme - Henry Mancini
006 - X-Files Theme - The Dust Brothers
007 - Theme from Mission Impossible -
008 - The Flesh Failures (Let The Sunshine In) -
009 - Cat People (Putting Out Fire) - David Bowie
010 - Ive Had The Time Of My Life - Jennifer Warnes & Bill Medley
011 - John Paul Young Love Is In The Air - All Time Greatest Movie Songs
012 - Everybody Needs Somebody To Love - The Blues Brothers
013 - The Polar Express - Tom Hanks
014 - South Park Theme - Primus
015 - Theme From Taxi Driver - Bernard Herrmann
016 - Philadelphia - Bruce_Springsteen
017 - Lebanese Blonde - Thievery Corporation
018 - Theme From Shaft - Isaac Hayes
019 - Diamonds Are Forever - Main Title (sung by Shirley Bassey) - John Barry
020 - Movie Quotes - Gladiator - Cavalry Speech -
021 - The Shag-a-delic Austin Powers Score Medley - George Clinton
022 - End Credits - John Williams
023 - The Imperial March (Darth Vaders Theme) -
024 - The Might Of Rome - Hans Zimmer
025 - Superstar -
026 - The Ride of the Valkries - Wagner
027 - Warning Sign - Coldplay
Flashdance (Original Mix)


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]

This looks super challenging, Patrick. I do a strength ride every Monday. I'll definitely be using this then. Thank you for your generousity, your profiles are awesome!

[monical1]

One question; I know a SEZ ride has HR parameters of 75 - 85% but you have the sprints that take you up to V02 max, does that make this a phase 2 profile? I'm still learning a lot about this sort of thing so I'm just trying to understand. Thanks again!

[like2bike]

One question; I know a SEZ ride has HR parameters of 75 - 85% but you have the sprints that take you up to V02 max, does that make this a phase 2 profile? I'm still learning a lot about this sort of thing so I'm just trying to understand. Thanks again!

Monica I was wondering the same thing. Also, for this to be a true SEZ I don't think there are any SF, but instead, recovery should be on a Hill (rider slightly reduces resistance or cadence & will still be working, but working at recovery on a hill in his/her comfort zone climbing pace/level (cadence will still be 60-80).

Great profile Patrick! But I agree with Monica that it might make more sense as a Phase II profile.

[jsejt]

Here's the song list...all movie themes/songs. This playlist was really well received...they said the class went fast. I did a contest to see who could name the most movies and then gave a copy of the CD to the winnner.

If you want a copy of the CD, PM me and I'll send you my address so you can send a SASE.>>>>




Neat idea and yes I'll be sending your some $ for this CD!!!

[SpinningInPrescott]

Oh My God! 92% on a Strength ride?

As I mention in the Ride Type introducing the ride, the sprints are optional, and since they are right at the end of the ride in the last 3 minutes, I figure we're not going to screw up the Strength workout that much.

As far as recovering on a seated flat, that's how the switchbacks are and the :15 sec of seated flat that we do between the switchbacks barely dents the climbing effort. We get into a :15 standing climb with high resistance after the :15 flat to make sure they add it back on for the next hill.

Call the ride an Interval ride if you want, but since we are climbing for basically 36 minutes without any recoveries per se, I felt that a Strength moniker was appropriate.

Thanks for the feedback and feel free to change it around into whatever ride type you want...I think this would make a better race day ride than an interval ride though...

:) PS

[like2bike]

Gotcha. Thanks Patrick. As always, nice work soldier! :)

[SpinningInPrescott]

of course you guys are right...I made it a "normal" strength ride and reposted...

Thanks again for the feedback!

:) PS

p.s. No offense to any soldiers, out there, but I'm a Marine... ;)