Forgot your password?
How strong is strong enough?
Summer Spin #5
Document Actions
Spin #15
The program for this session
| What | spin session |
|---|---|
| When |
2010-07-20 18:30
2010-07-20 20:30
2010-07-20 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 |
vCal
iCal
|
A regular Spin for winter
BYO bowl and fork....
Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and two ladder sprints, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get some speed endurance work. Sprinters are warned to BYO buckets.
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 |
Ladder sprint 10,20,30,20,10 |
E3 |
7:40 |
| E1 |
E1 |
E1 |
7:45 |
| Ladder sprint 10,20,30,20,10 |
E3 |
E3 |
7:50 |
| E1 |
E1 |
E1 |
7:55 |
| A&S 30s E3 1 min r/up |
A&S 30s E3 |
A&S 30s E3 |
8:00 |
| E1 |
E1 |
E1 |
8:05 |
| 30s A/S E3 |
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 6s HCLR:1 |
7:05 |
| 2 x 6s RG-2 RS (80rpm):3 |
7:10 |
| 2 x 5s RG+1 RS (40rpm) (seated):3 |
7:16 |
| 20s RG SS (race leg) |
7:25 |
| 25s RG RS (10s reverse splits) |
7:32 |
| 30s RG-1 RS (10s reverse splits) |
7:39 |
| 1 x 35s HCLR R/up (10, 10, 15) 100, 130, 150+ |
7:45 |
Cam Woolcock Vic masters crit champion