Spin #25
Our second last winter Spin for the year!
What | spin session |
---|---|
When |
2012-09-18 18:30
2012-09-18 20:30
2012-09-18 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 |
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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 BGSS (R,L):4 | 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 |
35s PG-4RS (40) r/up (5:80, 10:100, 5:130, 15:max) | 7:39 |
6 x 10:10 HCLR | 7:48 |