Forgot your password?
How strong is strong enough?
Summer Spin #5
Document Actions
Spin #19
The program for this session
| What | spin session |
|---|---|
| When |
2010-08-17 18:30
2010-08-17 20:30
2010-08-17 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 get a ladder sprint, a Tomabata, and some reaction drills. B get similar to A but with less volume. C get a progression of E3. The sprinters get more strength work.
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 |
ladder sprint |
E3 |
7:40 |
| E1 |
E1 |
E1 |
7:45 |
| Tomabata |
Tabata |
E2 |
7:50 |
| E1 |
E1 |
E3 r/up (1 min) |
7:55 |
| Reaction drill |
Reaction drill |
E1 |
8:00 |
| cont |
E1 |
E3 |
8:05 |
| E1 |
E3 |
E1 |
8:10 |
| 30s A&S 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 7s RG+1 RS (70rpm):3 |
7:10 |
| 2 x 7s RG+2 RS (80rpm):3 |
7:16 |
| 2 x 7s RG+3 SS:3 |
7:22 |
| 2 x 8s RG+3 RS (70, seated):3 |
7:28 |
| 2 x 9 s RG+4 SS (seated):3 |
7:34 |
| 1 x 25s HCLR r/up 10,5,10 120, 140, 160+ |
7:40 |
Cam Woolcock Vic masters crit champion