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Spin #25

by Carl Brewer last modified 2011-09-19 07:16

Our second last winter Spin for 2010!

What spin session
When 2011-09-20
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 second last Spin for winter!


Enduro riders get a set of reaction drills (random sprint intervals), and an appropriate blend of high intensity per grade. The sprinters get power capacity work.

 

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
2 x 7s PG+12 SS (R,L):3 7:10
18s PGRS r/up 6:80, 6:120, 6:max 7:18
21s PG+4 RS r/up 7:70, 7:115, 7:max 7:25
30s PGSS (preferred leg) 7:32
30s PG-4RS (40) r/up (5:80, 10:100, 5:130, 10:max) 7:39
   

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