Riding Solo: A Loop Di Loo Ride

A lively, engaging interval ride to help you build strength, pace, and power.

For something a bit different, this solo ride will take you through various challenges in repetitive sequences. Along the way, you’ll encounter resistance additions, changes in cadence or pace, transitions through various riding positions in a strength- and aerobic-building interval ride. The combination of having a pattern that repeats, plenty of pace changes, and different challenges will keep the ride lively and engaging.

The time will fly by!

Your first step: Make a playlist with the following songs, then grab a towel (because you’re guaranteed to sweat a lot!) and fill a large water bottle to keep you well hydrated. Then, get ready to ride!

Song:  Budapest, George Ezra

What to Do: Warm up. Sit and pedal with light resistance at a steady pace for 1½ minutes. Add a little resistance then transfer the work to your right leg for 30 seconds, then to your left leg for 30 seconds. Engage both legs again for the remainder of the song.

Duration: 3¼ minutes           Speed (RPM): 80-100          Difficulty (RPE):  4-5

Song:  Rollercoaster, Bleachers

What to Do: Pedal while seated for 30 seconds then add enough resistance to support you in a standing position; bring yourself to a standing jog with your hands in position 2 for 30 seconds. Return to the saddle for 30 seconds and repeat the pattern ‘til the end of the song.

  

Duration: 3 minutes  Speed (RPM): 60-80             Difficulty (RPE): 6-7

Loop number one:

Songs: Renegades, X Ambassadors; ​In the Night, The Weekend; Burn It Down, Linkin Park

What to Do: Add moderately heavy resistance and do a seated climb for 45 seconds. Stand, place your hands in position 3, add resistance and make it a heavy standing climb for 45 seconds.

Bust through the resistance by adding 10 RPMs or two pedal strokes for the next 30 seconds. Gear down to a flat road, have a seat and pedal steadily for 30 seconds.

Repeat the pattern through all three songs, making each pass through the circuit more challenging in terms of resistance.

Duration: 11 minutes              Speed (RPM):  50+          Difficulty (RPE): 7-9     

Loop number two:

Song: Hold My Hand, Jess Glynne  

What to Do: Drop some resistance from the bike so that you’re just above a flat road. Find a quick pace and pedal steadily all the way.

Duration:  3¾ minutes    Speed (RPM):  80-90    Difficulty (RPE):  6-7

Song: All of the Lights, Kanye West

What to Do: With moderate resistance on the bike, maintain a steady pace at 60 percent of your maximum effort for 45 seconds. Add a little resistance and bump your effort up to 70 percent for 45 seconds. Add a little more resistance and increase your effort to 80 percent of your maximum effort for the next 45 seconds; then, push it to 90 percent for 45 seconds.

Drop back down to 80 percent of your maximum effort for 45 seconds. Take off a little resistance and drop your effort to 70 percent for 45 seconds. Ride at 60 percent of your maximum effort for the rest of the song.

Duration: 5 minutes              Speed (RPM):  60-100          Difficulty (RPE):  7-8

Song: Sun Goes Down, Robin Schulz  

What to Do: Drop some resistance from the bike so that you’re just above a flat road. Find a quick pace and pedal steadily all the way.

Duration:  3 minutes    Speed (RPM):  80-90    Difficulty (RPE):  6-7

Song: We Didn’t Do It, Tegan and Sara

What to Do: With moderate resistance on the bike, maintain a steady pace at 60 percent of your maximum effort for 30 seconds. Add a little resistance and bump your effort up to 70 percent for 30 seconds. Add a little more resistance and increase your effort to 80 percent of your maximum effort for the next 30 seconds; then, push it to 90 percent for 30 seconds. Drop back down to 80 percent of your maximum effort for 30 seconds. Take off a little resistance and drop your effort to 70 percent for 30 seconds. Ride at 60 percent of your maximum effort for the rest of the song.

Duration: 3¾ minutes           Speed (RPM):  60-100          Difficulty (RPE):  7-8

Cool-down

Song: Waves, Mr. Probz  

What to Do: Drop your resistance to a flat road and pedal steadily for 1 minute. While keeping your legs moving, sit up tall in the saddle. Take some big, deep breaths, and do a series of upper body stretches, followed by lower body stretches off the bike.

Duration:  3½ minutes   Speed (RPM):  60-80    Difficulty (RPE):  3-4

Give yourself a mental high-five for a job well done!

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