Heart Health - Autumn Trails Through the Rockies - Part 1

Rocky Mountain Foundation (Day 1)

Day 1 introduces you to the breathtaking beauty of Colorado’s high country as you embark on a gentle journey from Dillon to Swan Mountain Road. This inaugural 28-minute session establishes your foundation for the week ahead, with a relaxed pace allowing you to acclimate to the altitude while taking in spectacular views of Dillon Reservoir and the surrounding peaks. The route features smooth, winding lakeside roads with minimal elevation gain, perfect for settling into your rhythm. Autumn’s golden aspens contrast brilliantly against deep blue waters, with the dramatic silhouette of the Continental Divide creating an inspiring backdrop as you begin your Rocky Mountain adventure.

Cycling Component: 10-minute warm-up ride designed to acclimate your cardiovascular system while establishing proper form and rhythm
Performance Metrics: RPE 2, Heart Rate 52-62%, maintaining 70 RPM cadence for controlled output
Floor Component: 5 foundational recovery and mobility routines
- Foot trigger point release for plantar fascia and arch tension
- Thigh compression techniques for quadriceps recovery
- Glute release exercises to address cycling-specific tightness
- Knee hug dynamic flexibility sequence for lower back and hip mobility
- Single-leg dead row for posterior chain strength and balance integration

This first day establishes the perfect foundation for your journey through the Rockies, combining gentle cardiovascular acclimation with targeted myofascial release and mobility work. The session introduces you to the program’s methodology while allowing you to absorb the natural splendor of Colorado’s high alpine environment, setting the stage for progressive challenges ahead.