Personal tools
You are here: Home Training sessions Spin Sessions 2010 Spin #20
Navigation
Log in


Forgot your password?
 
Document Actions

Spin #20

by Carl Brewer last modified 2010-09-13 05:28

The program for this session

What spin session
When 2010-08-24
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal
iCal

A regular Spin for winter

BYO bowl and fork....

Enduro A a mixed bag of high intensity, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get harder strength work with one power effort to start.

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
15s A&S E3 r/up
E3 r/up

E3
7:40
E1
E1
E1
7:45
20 x 5s sprint 15s RR
10 x 5s sprint:35s RR
5 x 5s sprint:15s RR
7:50
E1
E1
E3 r/up (1 min)
7:55
10 x 15s r/ups
5 x 15s r/ups
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 RS (50rpm):3
7:10
2 x 7s RG+2 RS (80rpm):3
7:16
2 x 8s RG+3 SS (seated):3
7:22
2 x 8s RG+4 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


Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: