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Spin #19

by Carl Brewer last modified 2010-08-13 05:05

The program for this session

What spin session
When 2010-08-17
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 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


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