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Spin #25

by Carl Brewer last modified 2010-09-27 02:38

Our last winter Spin for 2010! With a BBQ to finish!

What spin session
When 2010-09-28
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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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




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