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Summer Spin #5
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Spin #25
Our last winter Spin for 2010! With a BBQ to finish!
| What | spin session |
|---|---|
| When |
2010-09-28 18:30
2010-09-28 20:30
2010-09-28 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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The last Spin for winter!
BYO fancy food, we're providing snaggers, burgers (chilli!) and bread.
Enduro riders get a set of reaction drills (random sprint intervals), and an appropriate blend of high intensity per grade. The sprinters get tuned HC's with more endurance (16 seconds) and a little strength work, finishing with a 30 second revout in their HC gear. Each sprint must get to at least 160rpm.
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 |
|---|---|---|---|
| RD |
RD |
RD |
7:40 |
| Cont |
Cont |
E1 |
7:45 |
| E1 |
E1 |
E3 |
7:50 |
| E1 |
E1 |
E1 |
7:55 |
| 3 x 1 min ITT/ 1 min RR |
2 x 1 min ITT 60s RR, 1 x 30s ITT, 90s RR |
3 x 30s ITT 90s RR |
8:00 |
| E1 |
E1 |
E1 |
8:05 |
| 30s A&S E3 |
E3 |
E2 |
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 (39x23 : 46") |
7:05 |
| 3 x 16s HC (80):4 - top gear from last week |
7:10 |
| 1 x 12s HC (80):4 seated |
7:22 |
| 2 x 7s BG RS (50):2 |
7:26 |
| 2 x 7s BG RS (50):2 seated |
7:30 |
| 1 x 30s HC - 3 r/up (10:120, 10:130, 10:max) |
7:34 |
Cam Woolcock Vic masters crit champion