Join 7x world champion ""Queen of Pain"" Rebecca Rusch and BaseCamp head coach Tim Cusick for this workout featuring a 10-minute warm-up with 3 fast pedaling efforts, followed by an aerobic endurance ride with 4 climbing cadence ramps. Through the BaseCamp program we will use cadence manipulation to preferentially target a cardiovascular or muscular demand while also helping you improve your ability to make power through a range of cadences. Additionally, cadence manipulation is an excellent way to work on the neuromuscular component of cycling strength. Today we begin to introduce these ideas with four short intervals that include a power ramp and cadence stall.

This workout is part of the BaseCamp 2021-2022 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at joinbasecamp.com.

POWERED BY USA CYCLING
USA Cycling is the national governing body for the sport of cycling and oversees the disciplines of road, track, mountain bike, cyclocross, and BMX. USA Cycling's mission is to champion accessibility, participation, and excellence in the sport of cycling to make more Americans healthier, happier, and better on two wheels while achieving sustained international racing success. USA Cycling supports cyclists at all levels, from those just beginning in the sport and participating in fun rides to international caliber racers. Learn more about USA Cycling at usacycling.org.

FULLY COACHED WORKOUT
Each BaseCamp workout in this progressive series is coached by two professional riders/coaches. The workouts are set to stay together, as your coach will be walking you through the workout and talking you through the why of things, and this makes it easy to stay with the group and get all the great coaching info and tips.

WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the workout starts. Also, keep in mind that most people have a lower FTP indoors than outdoors.

ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event. Once the event starts, all riders enter workout mode. Everyone stays together, regardless of power output. That's right; if you're putting out 100 watts and another Zwifter is putting out 400 watts, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall significantly behind the group will the rubber banding stop.

HELPFUL HINTS
We highly recommend doing one of the FTP tests, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.