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Spin #12

by Carl Brewer last modified 2010-06-26 20:29

The program for this session

What spin session
When 2010-06-29
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular Spin for winter

BYO bowl and fork....

Enduro B gets a  full tabata and more 60s TT's,  A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, and C gets solid blocks of E3, the sprinters get power work, taking advantage of the strength developed over the last few weeks.

We would also ask that ALL RIDERS please refrain from listening to MP3, iPods, or any other music device while training. It makes it hard for us to make sure that everyone can hear instructions from the coach.


Enduro stream

Warm up

15 min E1

5 x 10s MAX:2

5 x 10s HCLR:2

5 min E1

A
B
C
Start time
Ladder sprint (10,20,30,20,10) Tabata
E2
7:40
E1
E1
E3
7:45
Tabata
E3
E1
7:50
E1
E1
E3
7:55
3 x 90s ITT/30s RR
5 x 60s ITT/60s RR
E3
8:00
E1
Continued
E1
8:05
E3 30s A/S
E1
E2
8:10
E3 r/up
E3 r/up
E3 r/up
8:15
E1
E1
E1
8:20
E1
E1
E1
8:25

Sprint Stream

Effort
Start time
E1
7:00
2 x 5s HCLR:1
7:05
2 x 7s RG-2 RS (80rpm):3
7:10
2 x 8s RG-2 RS (80rpm) (seated):3
7:16
2 x 7s RG-1 RS (80rpm):3
7:22
2 x 8s RG-1 RS (80 rpm) (seated):3
7:28
1 x 40s RGRS R/up
(10:80, 15:95, 15:max)
7:34

1 x 30s HCLR R/up
(10, 10, 10) 100, 120, 150+
7:40


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