Every Thursday, our Training Members are put through their paces by Coach Helen Bridgman, a session that blends structure, intensity, and motivation to get the very best out of your legs.

But why keep all the good stuff to ourselves? Every Friday, we release that same workout for everyone to ride, just jump in when it suits you. Whether you’re chasing watts, building endurance, or just curious to see how we train, this is your chance to experience a Rocacorba Collective session from the inside.

Put on your favourite playlist, settle into the rhythm, and push yourself at your own pace.

Session : 3x 12 z2 with 15s Surges

Usual warm up with ramp To threshold followed by recovery. Then it’s 3 x 12 min blocks at mid z2 with 15s seated spikes at the end of every 4th minute to - fast cadence over 110rpm ideally. Power numbers aren’t important, it’s more about fast legs as this is a neuromuscular sprint (see below)! You can turn erg off for the blocks if easier to control (having it on can sometimes stop the legs from turning if you don’t spin up fast enough) Drop straight back to z2 afterwards. 2.5 mins recovery in between the sets. 10 mins easy riding to cool down to finish.

Benefits to neuromuscular training include: increased muscular endurance, increased muscular strength, helps develop muscle, increased energy stores (glycogen and creatine phosphate storage specifically which you need for both endurance riding and sprinting), increase in the size and number of capillaries and mitochondria (which helps deliver blood and oxygen to your muscles quicker and more efficiently) and it improves neuromuscular connections which improve motor fitness which helps with power, speed, agility etc.