Intervals are for everyone. So join this workout a pace that works for you.

Here's the deets:

TLDR:
⏰ Meet: 7am
🚴🏻‍♀️ Roll: 7:05am
📍 Location: Golden Gate Bridge Welcome Center
🛣️ Surface: Road
🥵 Pace: 11 - 14mph (all folks welcome)
🤝 Pace: We have 3 x 10 minutes ON (Muscle Tension Interval).
☕️ Post Hangs: Coffee at Flywheel (Stanyan and Page)

THE WORKOUT:

3 x 10 minutes (first pass up front of hawk, second two up McCullough).

WHAT ARE MUSCLE TENSION INTERVALS?
Muscle Tension's load your legs with forces similar to those you will encounter in the weight room or on climbs. These intervals are several minute, seated, big-gear, low-cadence efforts.

HOW DO YOU DO IT?
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
• If your knees begin to hurt, STOP immediately and ice rest, check your bike fit before resuming this workouts (better safe than sorry)

The Long Story:
Each week we'll offer a new interval workout. This way you can add a little spice to your weekly rides.

Workouts this time of year will be focused on strength training to compliment any in the gym “gainzzzzz”

The goal will be to increase your fitness, stamina, and find your "climbing legs"

Intervals will either start at the "bottom" of hawk (where you would turn off the bridge) or at the “very bottom” for a “super hawk” segment (this is closer to the 15 minute version). We’ll outline this in the workout.

Be sure to bring your helmet, the flat fixing tools (and the knowledge on how to use it) and your good judgement. Know your limits, play within it.

PACE: this is up to you. But the idea is that we meet for the workout, and then regroup at the end for post-ride hangs (coffee, pork buns etc)
The goal of this ride isn't necessarily to ride together. But it is to have the group support while we're all "working" on our intervals (if that makes sense?)

And if this is too long. No sweat. Shorten it to what makes sense for you. The goal is for camaraderie and support. Any work is great work!

See you at the GGB Welcome Center, 7am

Hummingbird Fuels Ride Disclaimer and Waiver:
By joining the Strava event, attending the activity, or participating in any capacity, you acknowledge and agree to the following:
Cycling is an inherently dangerous activity that carries the risk of injury or death. You voluntarily assume all risks associated with your participation. You are solely responsible for your own safety, fitness, equipment, and actions at all times. By participating, you waive any and all claims against Hummingbird Fuels Inc, its owners, organizers, and affiliates for any injury, damage, or loss that may occur before, during, or after the ride, regardless of cause. Participation indicates your acceptance of these terms. You also grant Hummingbird Fuels Inc. and its administrators permission to use photographs, videos, or other recordings of my participation in Activities for club and brand purposes, including promotional materials, social media, email newsletters, website use, and press coverage. You may withdraw consent at any time by contacting lisa@hummingbirdfuels.com, though this will not affect prior use. This release does not grant rights to sell my image to unaffiliated third parties for commercial purposes without additional written consent.