Hi,

to finish off this epic month of intense Weds workouts, we’ve got an hour long time trial. The inspiration is the Tour de France, and a TT course that I have raced. It started with a short flat section (about 5 minutes worth), and then about a 5 minute steep climb, and a descent followed by 15 minutes of rolling flats. It was an out and back course so the return trip was 15 minutes of rolling flats, followed by a 10 minute climb, 2 minute flying descent, and 5 minutes of flats to the finish.

This is going to be epic. —-Pat

20 minute pre-race warm up

Hour long TT (the goal is to ride the course as fast as you can ):

5 minute flat

5 minute out of the saddle steep climb/ 3 minute fast down hill

30 minutes rolling flats (think Wendy’s Tempo class)

10 minute climb/ 2 minutes fast descent

5 minutes flat to the FINISH

10 minutes to decompress

 

Hullo!

So last week’s posted workout didn’t happen ‘cuz I was out sick….Gail Hotten stepped up, and rocked you with her style of awesomeness. This week, I’d sure like to run the workout that I had planned for last week. Come join! Sure hope to see you there. —luv, Pat

Hi, this is an awesome mix of everything challenging that we do on a spin bike. —-Pat

6 minute warm up

 

6×15 second sprints with every other one out of the saddle with 45 seconds between each

 

6 min seated progression to AT/ 2min break

 

6 minute 18 revs per 15 seconds SFRs with last minute acceleration

2 min break

6 min out of saddle climb (establish 18 revs cadence first)

2 min break

 

30 seconds on/ 30 seconds off X 5

 

4 minute 12 revs per 15 seconds SFRs with last 10 seconds as a standing acceleration

2 min break

4 min out of saddle climb (establish 12 revs cadence first)

2 min break tween each

 

3 X three minute All Out efforts/ 3 min break tween each

 

8 minute set: Establish 18 revs SFR cadence- then, gain momentum (speed up as fast as possible)

3 minute spin break

 

8 second run with 52 seconds off X 2 to 4

 

Cool down

C’mon down for an over another workout that you are ready for…—–Pat

12 minute warm up

 

12 minute climb: 2 up 2 down/ 3 up 2 down/ 4 up 2 down

 

9 minute set: 3 X 3 min blocks: LE+ ME+ AT1

 

12 minute set: 4X3 min blocks: LE+ ME+ AT1 + AT2/ 3 min break

 

Ladder up to 4 minutes: 1 min all out 2 min break/ 2 min all out 2 min break/ 3 min all out 3 min break/ 4 min all out 3 min break / 3 min all out 3 min break /2 min all out 2 min break/ 1 min all out 2 min break

 

9 minute set: 3 X 3 min blocks: AT1+ ME+ LE

Hi all!

here’s our chance to get in an extra hour of burn- tonight is Demented Monday spin. Take Wendy’s 5:30pm tempo and then stick around for the next class, and that qualifies you for the Demented status.

—cheers!

—–Pat

Hullo.

Come on down and ride this work out. Sure hope to see you there. —Pat

6 minute warm up

12 minute set: four 3 minute blocks increasing in effort

3 min break

 

8 minute fast SFR set (18 revs per 15 seconds)

2 min break

 

4 minute slow SFR set (10-12 revs per 15 seconds)

2 min break

 

10 minute heavy climb (10-12 revs per 15 seconds): seated for two up for two minutes

2 min break

 

15 minute fast SFR set (15-18 revs to start)- 5 min lower effort level followed by 5 minutes medium effort level followed by 5 minutes high effort level

3 min break

 

 

5 min set 30 sec lactic sprint/30 sec easy X5 followed immediately by 5 min seated AT1

2 min break

 

3 times 8 seconds runs out of saddle with 52” break followed immediately by 2 min AT1 / 2 min ME/ finish easy to cool down

Cool down….

Hi all,

this month we’ve been emphasizing hill repeats, and each Wednesday, they’ve just been getting more intense. Tonight is the last night of the series. It will be a good workout.

Ride.

—-Pat

Hi all,

This whole workout is concentrated on the three hill repeat efforts.

The workout profile is very similar to the last two. Other than, the hill repeats are one minute longer than last weeks’  (two minutes longer than the week before that), and have a different profile. There is a longer rest between each repeat to give you the chance to ride each repeat with all intensity. This is an awesome workout. I hope to see you there! —Pat

5 minute warm up

 

10 minute hard set: 30 seconds on/ 30 off X5 followed followed immediately by 5 minutes hard

3min rest

 

6 minute fast SFRs/ 2 min rest

 

2 X 4 minute slow SFRs/ 2 min rest between each

 

3 X 6 minute Hill Repeats/ 4 min rest between each

 

10 minute hard set: 30 seconds on/ 30 off X5 followed immediately by 5 minutes AT1

3min rest

 

5 min set: 8 seconds run/ 52 seconds off X5 followed immediately by flat road with less and less resistance to come to a fast spin

Cool Down

Come join me for a spin tonight. I have been away for two weeks and am anxious to spin with you all tonight. Come on down and enjoy a challenging fast paced ride with some climbing interspersed. Get pumped for the weekend with a bit of excercise.

Hi,

more hill repeats- this time one minute longer each with a bump in gradient at the end of each. C’mon down for a demanding no-nonsense workout this Wednesday 5:30pm. Sure hope to ride this one with you. —-Pat

5 minute warm up

 

10 minute hard set: 8 seconds run out of saddle- 52 seconds recovery followed immediately by 5 minutes hard

3min rest

 

6 minute fast SFRs/ 2 min rest

 

2 X 4 minute slow SFRs/ 2 min rest between each

 

3 X 5 minute Hill Repeats/ 3 min rest between each

 

10 minute hard set: 30 seconds on/ 30 off X5 followed immediately by 5 minutes AT1

3min rest

 

Cool Down

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