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Summer Spin #5
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Spin #13
The program for this session
| What | spin session |
|---|---|
| When |
2010-07-06 18:30
2010-07-06 20:30
2010-07-06 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 |
| Add event to calendar |
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A regular Spin for winter
BYO bowl and fork....
This session will be run by Nathan Larkin.
Enduro A and B get reaction sprints and solid blocks of E3. A gets attack & sustain as part of the mix and C gets solid blocks of E3, the sprinters get more power work from midrange revs.
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 |
|---|---|---|---|
| reaction sprints |
reaction sprints (every 2nd one) |
E3 |
7:40 |
| E1 |
E1 |
E1 |
7:45 |
| 30s A&S E3 |
E3 |
E2 |
7:50 |
| E3 |
E1 |
E3 |
7:55 |
| E3 1 min r/up |
E3 1 min r/up |
E1 |
8:00 |
| E1 |
E1 |
E2 |
8:05 |
| E3 30s A/S |
E3 |
E3 |
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 8s MHCLR (150-160rpm):1 |
7:05 |
| 2 x 7s RG-3 RS (90rpm):3 |
7:10 |
| 2 x 8s RG-3 RS (80rpm) (seated):3 |
7:16 |
| 2 x 7s RG-2 RS (80rpm):3 |
7:22 |
| 2 x 8s RG-2 RS (70 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, 130, 150+ |
7:40 |
Cam Woolcock Vic masters crit champion