MEET: 7am GGB
ROLL: 7:05am

WORKOUT: 3x12min intervals (start at bottom of hawk and finish when your computer hits 12 min, probably at the top). Then turn around at the round about and go back down. Repeat 3 times)

PACE: up to you (i'll be focused on sweet spot about 220watts) with a 5 second burst every 3 minutes (it's like a small sprint) but do what feels right

COFFEE: for those that can, we can hit Coffee Movement after

The Long Story:
Each week leading up to the Hamilton Diablo Double Shot we'll offer a series of hill climbing intervals. This way you can get yourself prepared for the Saturday, April 11: Hamilton Diablo Double Shot.

Each week, we'll have a different interval workout. You can choose to follow the workout, or do your own repeats.

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

This week: we're focusing on getting your legs ready for some digs with a 3x12 series with a "5 second burst" every 3 minutes.

Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.

We start from the "bottom" of hawk (where you would turn off the bridge) and go all the way to the "top" and back down. We'll repeat this 3 times. With a burst every 3 minutes (which means 4 bursts during your 12 minute interval). We'll do one interval on the front. And then two on the back side (McCullogh).

PACE: this is up to you. Personally, I'll be trying to hold a sweet spot interval (which for me is around 220watts) but again, do what makes sense for you. My "burst" will try to hit a little sprint (about 480 watts for me).

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

YOU MUST COMPLETE THIS WAIVER TO PARTICIPATE IN THIS RIDE:
https://docs.google.com/forms/d/e/1FAIpQLSfhjfYJ8Mtoh2FmhsQIFuxQ4l_kydz_HMoBY_VW3UdAF-R0Pw/viewform

Hummingbird Fuels Activity Disclaimer and Waiver:
By joining this Strava event, attending the ride, 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.