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Summer Spin #5
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Spin #16
The program for this session
| What | spin session |
|---|---|
| When |
2010-07-27 18:30
2010-07-27 20:30
2010-07-27 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....
Enduro A get hit lulled into a false sense of security with a 1/2 tabata but then follow that with a ladder sprint and 5 1 min (15s) rampups with no rest and finally an attack & sustain into 15 minutes of E3 with a sprint finish - welcome to Modella! B get a 3/4 tabata and solid E3 blocks, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get more 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 |
|---|---|---|---|
| 1/2 Tabata |
3/4 tabata |
E3 |
7:40 |
| ladder sprint 10,20,30,20,10 |
E1 |
E3 |
7:45 |
| E1 |
E3 |
E1 |
7:50 |
| 5 x 1 min r/up (15s step) |
E3 r/up (1 min) |
E3 r/up (1 min) |
7:55 |
| E1 |
E1 |
E1 |
8:00 |
| 30s A&S E3 |
30s A&S E3 |
E3 |
8:05 |
| E3 |
E1 |
E1 |
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 |
| 20s RG RS |
7:16 |
| 25s RG SS (race leg) |
7:26 |
| 30s RG-1 RS (10s reverse splits) |
7:36 |
| 30s RG-2 RS (10s reverse splits) |
7:46 |
| 1 x 15s HCLR r/up 5,5,5 120, 140, 160+ |
7:50 |
Cam Woolcock Vic masters crit champion