Spin #20
The program for this session
What | spin session |
---|---|
When |
2010-08-24 18:30
2010-08-24 20:30
2010-08-24 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 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 |