Hi,

this is a race prep workout that was designed for me to ride on a Wednesday to prepare for a rolling, flat fast 60 mile road race course on Saturday. There were lots of sprint points peppered throughout. This should be fun. Sure hope to ride this with you. —–Pat

12 min warm up

 

12 min ME set/ 2 min rest

 

5 x 30 sec high speed cadence + 30 seconds off

1-2 min transistion

 

12 min ME set/ 2 min rest

 

5 x 30 sec high speed cadence + 30 seconds off

2 min transition

 

5 x 8 second out of the saddle sprints + 52 seconds easy

2 min transisition

 

4 x 3 min AT1 with full 15 sprint/ 3 min break between each

 

Spin it out…..

Hi all,

looking forward to this. Sure hope to ride with you! —-Pat

10 minute Warm up

 

8 min ME 23-27 revs per 15 seconds/2 min break

 

8 min progression through ME to AT1 23-27 revs/ 2 min break

 

20 minute block: (5 times 30 sec lactic/30 sec recovery followed immediately by 5 min ME + 5 minutes with optional lactic bursts followed immediately by 5 minutes steady AT1)

3 min rest

 

6 minute SFR in ME 18 revs per 15 seconds / 2 min break

 

3 X 4 minute SFR in AT 18 revs per 15 seconds/ 2 min break

 

8 minutes 112+ rpm (28 revs or faster per 15 seconds)

 

Cool down

Hullo! here’s a good solid workout. I 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 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 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….

Hi all,

there’s extra spin tonight! There’s the usual 5:30 Tempo followed by the extra 6:40pm class! Take one! Take both! Hope to see you there—-Pat

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….

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