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How strong is strong enough?
Summer Spin #5
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Spin #19
The program for this session
| What | spin session |
|---|---|
| When |
2018-08-07 18:30
2018-08-07 20:30
2018-08-07 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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A regular Spin for winter
BYO bowl and fork....
Enduro A get a ladder sprint, a Tomabata, and some reaction drills. B get similar to A but with less volume. C get a progression of E3. The sprinters get more strength 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 |
|---|---|---|---|
| ladder sprint | ladder sprint | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| Tomabata | Tabata | E2 | 7:50 |
| E1 | E1 | E3 r/up (1 min) | 7:55 |
| Reaction drill | Reaction drill | 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 7s BG SS L,R:4 | 7:05 |
| 2 x 8s SC20 TC 90, seated BFW:5 | 7:15 |
| 2 x 8s SC30 TC 100, seated BFW:5 | 7:25 |
| 12s SC40 TC 105, seated BFW | 7:35 |
| 5 x 10:10 135,130,125,120,115 | 7:42 |
FB/GvdP
0:5 E1
05 : 7s BG SS L
09 : 7s BG SS R
15: 10s SC 70 TC 120
18: 10s SC 70 TC 120
21: 10s SC 70 TC 120
24: 10s SC 70 TC 120
28: 12s SC 40 TC 120
32: 12s SC 40 TC 120
40: 3 x 15:5
00-15 @ 130
20-35 @ 120
40-55 @ 115
Cam Woolcock Vic masters crit champion