Once You Inhale, You'll Never Quit!
Dear riders,
Monday, 5/27, is Memorial Day. The gym will be on holiday hours and all classes are cancelled. Our regular weekly schedule resumes the following morning.
Also, effective 6/1, the Tuesday, 12:00 p.m. and Friday, 1:00 p.m. classes will go into hiatus and return in November along with Saturday morning and Rainy Day Sunday classes.
Awesome ride is planned! Come on down to the gym and ride! (and as always, you are most welcome if you feel like toning down the suggested effort levels. It’s all optional!) Hope to ride with you! —-Pat
10 minute warm up
10 minute progression in effort to AT1
1 to 2 minute break
5 minute set: 15 seconds sprint/ 45 seconds off
2 min break
18 minute ME and AT set: 6 min seated ME (23-27 revs per 15sec)/ 6 min seated climb progressing to AT1 (18 revs per 15 sec)/ 6 min seated AT1 (23-27 revs per 15sec)
2 or 3 min break
3 minute set: 8 sec runs plus 52 sec recovery X3
2 min break
20 min combined ME + AT set: 4 min seated ME/ 4 min seated AT1/ 6 minute seated AT climb/ 6 minutes seated AT
3 minutes break
5 minute set: 30 seconds lactic sprint/ 30 seconds off
3 min break……cool down……..
Hi all,
here’s the workout. It’s the first in a series of intensity workouts. Don’t miss this one! I hope to see you tomorrow! —–Pat
10 minute warm up
5 minute set: 15 seconds sprint/ 45 seconds off
2 min break
5 minute set: 30 seconds lactic sprint/ 30 seconds off
2 min break
18 minute ME set: 6 min seated (23-27 revs per 15sec)/ 6 min seated climb (18 revs per 15 sec)/ 6 min seated (23-27 revs per 15sec)
1 or 2 min break
3 minute set: 8 sec runs plus 52 sec recovery X3
2 min break
18 min combined ME + AT set: 4 min seated ME/ 2 min seated AT1/ 6 minute seated AT climb/ 6 minutes seated AT
3 minutes break
5 minute set: 30 seconds lactic sprint/ 30 seconds off
3 min break
5 minute set: 15 seconds sprint/ 45 seconds off
3 min break followed by light fast recovery spin…..
Hi all,
Sunday, 5/19, is the 26th running of the Tilden Tough Ten, a footrace sponsored by Lake Merritt Joggers and Striders that takes place on the Nimitz pathway/Mizue Trail, at Inspiration Point. Each year, the race is supported by a bicycle brigade, volunteers who ride their bikes to fixed points along the paved trail and hold out water bottles to the runners. The course is exposed and on warm days can become brutally hot.
If you have a free morning we could use your help out on the course. Hours are from 7:15 a.m. until approximately noon. Coffee and snacks, plus a dri-fit shirt are offered to all volunteers. Course captains this year are Alan Sklansky and Deb Georges. The TTT, as it is called, is one of the older, more historic races in our area. Runners compete to beat the clock in order to win coveted T-shirts marking their times. It is inspiring to watch and a gratifying event to support.
If you can help, please contact me: wendy.georges@yahoo.com.
Thanks,
wg
Hi all,
I’m sorry to say that I’ve been clobbered by some terrible bug (it’s been going around), and I can’t do the planned workout with you tonight. We’ll pick up with the workout next week.
Gail has got you covered for tonight! Please ride hard for me. I’ll be thinking about you all getting in a great workout.
—-cheers!
——Pat
hi all!
this Weds 5:30pm BIW class is the first in a series of three classes. Each Wednesday will get more challenging until we hit the last Weds of the month recovery class. So, here’s the first in the series of builds for May 2013. Don’t miss it!! Hope to ride this with you! —-Pat
10 minute warm up
5 minute set: 15 seconds sprint/ 45 seconds off
2 min break
5 minute set: 30 seconds lactic sprint/ 30 seconds off
2 min break
18 minute ME set: 6 min seated (23-27 revs per 15sec)/ 6 min seated climb (18 revs per 15 sec)/ 6 min seated (23-27 revs per 15sec)
1 or 2 min break
3 minute set: 8 sec runs plus 52 sec recovery X3
2 min break
18 min combined ME + AT set: 4 min seated ME/ 2 min seated AT1/ 6 minute seated AT climb/ 6 minutes seated AT
3 minutes break
5 minute set: 30 seconds lactic sprint/ 30 seconds off
3 min break
5 minute set: 15 seconds sprint/ 45 seconds off
3 min break followed by light fast recovery spin…..
Hi!
C’mon down for a well deserved recovery workout. If you are curious about what makes this a recovery workout, it’s because it’s all steady feel good work- no intense efforts, and no super high HRs are planned. (That said, if you need the anaerobic threshold work tomorrow, you are very welcome to come to class. All you’ve got to do is replace the ME efforts with AT efforts ; ). If you are concerned about calorie burn, typically we burn just about the same amount as a regular class- you just won’t have the super high heart rates, nor the super low recovery HRs.
Hope to ride with you! ——Pat
Hi all,
eat your Wheaties, bring several Gus, be well hydrated and nourished prior to class. We have one more AWESOME uplevel class for this month of April. (Next week is Recovery Weds). So, c’mon down and ride with me!!!—–Pat
10 minute seated flat progression in effort (finish in AT1) 1 minute break
15 minute climb: 3 down + 2 up/ 2 down+3 up/ 1 down + 4 up
3 minutes break
15 minute (hard!) seated set: 3 min ME+2 AT1/ 2 min ME+3 AT1/ 1 min ME+ 4 min AT1
3 minutes break
Stabilize on flat ME road for about 6 minutes
22 minute (hard!) seated set: 3 min ME+2 AT1/ 2 min ME+15 min AT1
3 minutes break
Stabilize on flat ME road for about 6 minutes
finish up on a fast fast spin….
Cool Down!
Hi!
This Wednesday is an intense workout, so, please remember that these effort levels are the *suggested* workout. If it’s not right for you, modify your efforts. The following is an intense, high level workout to be completed by trained riders. Remember, you are always welcome whichever effort level you choose for your workout. Hope to see you there! —–Pat
5 minutes warming up
4 minute seated warm up climbing
8 minute seated flat progression in effort (finish in AT1) 1 minute break
15 minute climb: 3 down + 2 up/ 2 down+3 up/ 1 down + 4 up
3 minutes break
15 minute (hard!) seated set: 3 min ME+2 AT1/ 2 min ME+3 AT1/ 1 min ME+ 4 min AT1
3 minutes break
Stabilize on flat ME road for about 6 minutes
17 minute (hard!) seated set: 3 min ME+2 AT1/ 2 min ME+10 min AT1
3 minutes break
Stabilize on flat ME road for about 6 minutes
finish up on a fast fast spin….
Cool Down!
yahoo! Recovery is over! Let’s have fun with this workout! The Saturday crew invented the 15 ME/AT1 sets, and they are too good not to do again!!! Hope to ride with you! Here’s the workout:
6 minutes warming up
6 minute seated warm up climbing
6 minute seated flat progression in effort (finish in AT1) 1 minute break
10 minute climb: 3 down + 2 up/ 2 down+3 up
2-3 minutes break
15 minute (hard!) seated set: 3 min ME+2 AT1/ 2 min ME+3 AT1/ 1 min ME+ 4 min AT1
3 minutes break
Stabilize on flat ME road for about 6 minutes
15 minute (hard!) seated set: 3 min ME+2 AT1/ 2 min ME+3 AT1/ 1 min ME+ 4 min AT1
3 minutes break
Stabilize on flat ME road for about 6 minutes
10 minute seated: start with seated climb ME effort, every two minutes turn the resistance down until you finish up on a fast fast spin….
Cool Down!
