<workout_file>
    <author>J.Rapp</author>
    <name>Slowtwitch Indoors: Jesse Thomas Birthday Builders</name>
    <description></description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="600" PowerLow="0.55449998" PowerHigh="0.75449997" pace="189">
        	<textevent timeoffset="5" message="Welcome to Slowtwitch Indoors with Jesse Thomas."/>
        	<textevent timeoffset="25" message="Jesse is a 6-time Wildflower winner, 2-time Ironman winner, and - most importantly..."/>
        	<textevent timeoffset="45" message="Today is (sort of) his birthday."/>
        	<textevent timeoffset="65" message="His actual birthday comes only every four years... on February 29th"/>
        	<textevent timeoffset="85" message="Today, as a special sort-of-birthday present, we have a great set from Jesse&apos;s coach Matt Dixon of Purple Patch Fitness"/>
            <textevent timeoffset="105" message="During the warmup, focus on posture."/>
			<textevent timeoffset="125" message="When physical stress is low, that is the best time to have capacity to set up good posture."/>
			<textevent timeoffset="145" message="Keep your elbows soft, your wrists in line, and your knees in line with hips and feet."/>
			<textevent timeoffset="245" message="The workout today is 38min long in honor of Jesse&apos;s sort-of-38th-birthday."/>
			<textevent timeoffset="345" message="The main set is two progressive blocks where the time gets shorter and the difficulty gets harder."/>
			<textevent timeoffset="365" message="After that, get ready for a long, solid effort of 6min to finish off."/>
			<textevent timeoffset="500" message="Grab a drink and get ready, we have the first interval coming on soon."/>
			<textevent timeoffset="580" message="Okay, get ready. Here. We. Go."/>
        </Warmup>
        <SteadyState Duration="240" Power="0.82" pace="189">
            <textevent timeoffset="5" message="Set the tone of these intervals with good form here."/>
            <textevent timeoffset="45" message="Keep good consistent tension on the chain."/>
            <textevent timeoffset="105" message="Even though your power comes from the 1-5 part of the pedal stroke, focus on the &apos;retreating leg&apos; linking the pedal strokes together"/>
            <textevent timeoffset="185" message="Focus on the upper body quiet and supple."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="And take some recovery here... Nice and relaxed."/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.96" pace="189">
            <textevent timeoffset="5" message="The load is higher now. Keep tension on chain and upper body quiet."/>
            <textevent timeoffset="65" message="Keep fingers supple on the bars (don&apos;t choke the dove)."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="And relax here now."/>
        </SteadyState>
        <SteadyState Duration="120" Power="1.10" pace="189">
            <textevent timeoffset="5" message="Form over force. You must remain quiet."/>
            <textevent timeoffset="45" message="Power up now. Tension on the chain "/>
            <textevent timeoffset="85" message="Don&apos;t let the knees wobble"/>
            <textevent timeoffset="105" message="Elbows soft here - shoulders supple."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="Another minute here of relaxed recovery."/>
        </SteadyState>
        <SteadyState Duration="60" Power="1.25" pace="189">
        	<textevent timeoffset="5" message="Stay supple. Hands loose on bars."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="And bring it down one minute."/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.55449992" pace="189">
            <textevent timeoffset="5" message="Okay. 2min of really easy recovery here. Sit up, take a drink, and relax and focus for the next round."/>
        </SteadyState>
                <SteadyState Duration="240" Power="0.82" pace="189">
            <textevent timeoffset="5" message="Next round. Same as the first. Set the tone of these intervals with good form here."/>
            <textevent timeoffset="45" message="Keep good consistent tension on the chain."/>
            <textevent timeoffset="105" message="Even though your power comes from the 1-5 part of the pedal stroke, focus on the &apos;retreating leg&apos; linking the pedal strokes together"/>
            <textevent timeoffset="185" message="Focus on the upper body quiet and supple."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="And take some recovery here... Nice and relaxed."/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.96" pace="189">
            <textevent timeoffset="5" message="The load is higher now. Keep tension on chain and upper body quiet."/>
            <textevent timeoffset="65" message="Keep fingers supple on the bars (don&apos;t choke the dove)."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="And relax here now."/>
        </SteadyState>
        <SteadyState Duration="120" Power="1.10" pace="189">
            <textevent timeoffset="5" message="Form over force. You must remain quiet."/>
            <textevent timeoffset="45" message="Power up now. Tension on the chain "/>
            <textevent timeoffset="85" message="Don&apos;t let the knees wobble"/>
            <textevent timeoffset="105" message="Elbows soft here - shoulders supple."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="Another minute here of relaxed recovery."/>
        </SteadyState>
        <SteadyState Duration="60" Power="1.25" pace="189">
        	<textevent timeoffset="5" message="Stay supple. Hands loose on bars."/>
        </SteadyState>
        <SteadyState Duration="60" Power="0.65449995" pace="189">
        	<textevent timeoffset="5" message="And bring it down one minute."/>
        </SteadyState>
        <SteadyState Duration="120" Power="0.55449992" pace="189">
            <textevent timeoffset="5" message="Okay. 2min of really easy recovery here. Sit up, take a drink, and relax and focus for this final solid 6min."/>
        </SteadyState>
        <SteadyState Duration="360" Power="1.10" pace="189">
            <textevent timeoffset="5" message="Find your pace. This is a good hard 6min. Pace yourself."/>
            <textevent timeoffset="65" message="Great form for this whole interval. Ride in TT position if possible."/>
            <textevent timeoffset="125" message="Locomotive Riding - so fluid tension on the chain."/>
            <textevent timeoffset="185" message="Just over half way through now. Great work all."/>
            <textevent timeoffset="245" message="Don&apos;t wrestle a pig! Focus form over brute force"/>
            <textevent timeoffset="305" message="Last minute here. Dig deep"/>
        </SteadyState>
        <Cooldown Duration="420" PowerLow="0.65449995" PowerHigh="0.45449999" pace="189">
            <textevent timeoffset="5" message="And you are done! Great job. That was a stout effort."/>
            <textevent timeoffset="65" message="Thanks to Matt Dixon for this solid workout."/>
            <textevent timeoffset="125" message="And thank you to Jesse for leading. Give him a sort-of-birthday Ride On!"/>
            <textevent timeoffset="185" message="Great job everyone. Now that you&apos;ve had a chance to recoup a bit, give everyone else a Ride On!"/>
            <textevent timeoffset="245" message="Be sure to check out the *NEW* Slowtwitch Indoors group ride - the Hilly Vanilli on Thursdays at 10:35AM PST / 6:35PM GMT."/>
            <textevent timeoffset="305" message="And of course, we hope to see all of you next week again right here."/>
            <textevent timeoffset="365" message="And last little bit here. Light on the pedals. Nice and relaxed. Close it out. And remember it is just as much your birthday today as it is Jesse&apos;s..."/>
        </Cooldown>
    </workout>
</workout_file>
