Ride, Skill and Fitness Rating System
| RSFRS (Ride, Skill & Fitness Rating System) |
| Second sheet of the Excel* file does the calculations based on distances and feet of climbing. |
| RIDE: Terrain rating (1 to 5 and !) / Pace (XL to B) / Distance (miles) / ##&# (minutes of cardio & days/wk) |
| SKILL: Except for the rides rated at beginner, XL and L riders should be able to efficiently change gears and ride on streets with and without bike lanes comfortably. NOTE: If you would like to build your skills ride our sponsor's, Sports Basement, beginner friendly rides. Or check with your favorite bike shop. |
| FITNESS: Riders should probably be doing moderate and/or vigorous intensity cardiovascular exercise at least 30 minutes 3 days per week. Count each ride as one of your days of cardio. For time and intensity guidelines and motivation go to http://www.health.gov/paguidelines). |
| http://www.health.gov/paguidelines |
| Terrain Descriptions - Average climbing, feet/mile |
| 1 Essentially flat. 10 - 30 |
| 2 A few low hills. 30 - 50 |
| 3 Moderately hilly. 50 - 70 |
| 4 Hilly, a few steep ones. 70 - 90 |
| 5 Very hilly, considerable climbing. 90 - 110 |
| ! An "!" after the terrain rating number indicates surprisingly hard hills in view of the overall terrain. |
| Pace and Fitness (intensity, duration, days/wk) Descriptions |
| XL Extra-leisurely: child-friendly pace with many long stops. 7 - 9 on flat road |
| L Leisurely: easy pace, frequent stops, good for new riders. 10 - 12 mph on flat road |
| LT --- between L & T / do moderate cardiovascular exercise 30+ min 3+ days per week |
| T Touring: steady pace, fewer stops, for experienced riders. 13 - 15 mph on flat road |
| TM --- between T & M / do moderate & vigorous cardiovascular exercise =/>30 min & =/>3 d/wk |
| M Moderately fast pace: for strong experienced riders. 16 - 18 mph |
| MB --- between M & B / do moderate & vigorous cardiovascular exercise >30 min & >3 d/wk |
| B Brisk: very strong riders; tight fast packs and pacelines. 18+ |
|
* Excel file:
http://files.meetup.com/1281785/Ride%20Skill%20Fitness%20Rating%20System%20RSFRS.xlsx Adapted from Grizzly Peak Cycling |
| Jim Grizzell - jimgrizzell@healthedpartners.org |