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Spin #15

by Carl Brewer last modified 2010-07-14 00:02

The program for this session

What spin session
When 2010-07-20
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 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


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