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How strong is strong enough?
Summer Spin #5
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Spin #12
The program for this session
| What | spin session |
|---|---|
| When |
2010-06-29 18:30
2010-06-29 20:30
2010-06-29 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| 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 |
Cam Woolcock Vic masters crit champion