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Spin #13

by Carl Brewer last modified 2010-07-03 08:16

The program for this session

What spin session
When 2010-07-06
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....

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


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