Berkeley Ironworks Spinnerblast

1/26 Thursday Night Spin 1.5 Hour Workout

leftcoastlisa — Thu, 26 Jan 2012 06:01:24 +0000

Howdy! Here is this week’s workout. We’ll be doing some short harder efforts along with some nice aerobic endurance sets. Hope you can make it!

20 Minute Warm Up

10 Progression from LE to AT1

5 Minutes ME

5 Minutes Easy Gear Jumps – 12 seconds on & 48 seconds off

4x County Sign Sprint Simulations – 2 Minutes Race Pace (Build from FE to AT1), Accelerate for 20 Seconds, All-Out & Out-of-the-Saddle Sprint for 10 Seconds

15 Minute Hill Climb starting at LE zone

5 Minutes One Legged Drills

High Cadence Spin and Cool Down

************
Key to Terminology:

LE (Long Endurance) Effort – 70-75% Max HR or a 3-4 Perceived Exertion on a Scale from 1-10

ME (Medium Endurance) Effort – 80-85% Max HR or a 5 Perceived Exertion on a Scale from 1-10

FE (Fast Endurance) Effort – Sub-threshold work, a 6-7 Perceived Exertion on a Scale from 1-10

AT1 (Anaerobic Threshold) Effort 88-91% Max HR or a 7-8 Perceived Exertion on a Scale from 1-10

AT2 (Anaerobic Threshold) Effort 90-95% Max HR or a 8 Perceived Exertion on a Scale from 1-10

Weds 5:30pm w/ Pat (speed is back!)

leftcoastpat — Tue, 24 Jan 2012 22:55:30 +0000

Hi all,
here’s the workout (hope to see you there!):

warm up

5 minute set 8 seconds run plus 52 sec rest
2 min break

10 minute set: 4 min ME/ 1 AT1 X 2
2 min break

10 min set: 3 min ME/1 min AT1/1 min out of saddle X2
3 min break

10 minute leg speed 110+ rpm

stabilize cool down on gentle hill with EASY 1 min up and 1 min down X2

1/19 Thursday….1.5 Hour Spin Workout

leftcoastlisa — Thu, 19 Jan 2012 06:37:59 +0000

Hi There! Here is this week’s Thursday spin class….Hope to see you there!

20 Minute Warm Up

10 Minute Progression from LE to AT1

5 Minute ME

2x 15 Minutes Interval – In each 15 Minute interval, rotate each 5 minutes through the following: 3 Minutes ME and 2 Minutes AT1.

High Cadence Spin

One Legged Drills

Cool Down
************
Key to Terminology:

LE (Long Endurance) Effort – 70-75% Max HR or a 3-4 Perceived Exertion on a Scale from 1-10

ME (Medium Endurance) Effort – 80-85% Max HR or a 5 Perceived Exertion on a Scale from 1-10

FE (Fast Endurance) Effort – Sub-threshold work, a 6-7 Perceived Exertion on a Scale from 1-10

AT1 (Anaerobic Threshold) Effort 88-91% Max HR or a 7-8 Perceived Exertion on a Scale from 1-10

AT2 (Anaerobic Threshold) Effort 90-95% Max HR or a 8 Perceived Exertion on a Scale from 1-10

1/12 Thursday 5:30-7:00p…1.5 Hour Spin Workout!

leftcoastlisa — Thu, 12 Jan 2012 06:23:20 +0000

Howdy! Here is this week’s spin workout. This week we’ll have some short higher intensity efforts. Hope you can join us!

20 Minutes Warm Up

12 Minutes Progression from LE to AT1

5 Minutes ME

3x 3 Minutes AT1 intervals in Time Trial position

15 Minutes Hill Climb

5 Minutes One-Legged Drills

High Cadence Spin and Cool Down
************
Key to Terminology:

LE (Long Endurance) Effort – 70-75% Max HR or a 3-4 Perceived Exertion on a Scale from 1-10

ME (Medium Endurance) Effort – 80-85% Max HR or a 5 Perceived Exertion on a Scale from 1-10

FE (Fast Endurance) Effort – Sub-threshold work, a 6-7 Perceived Exertion on a Scale from 1-10

AT1 (Anaerobic Threshold) Effort 88-91% Max HR or a 7-8 Perceived Exertion on a Scale from 1-10

AT2 (Anaerobic Threshold) Effort 90-95% Max HR or a 8 Perceived Exertion on a Scale from 1-10

Weds 5:30pm w/Pat

leftcoastpat — Tue, 10 Jan 2012 23:37:15 +0000

Hullo…
leaving the hills behind for just this week…….here’s the workout, and hope to ride with you!
15 min warm up

6 min ME TT style
2 min rest

6 min progression
2 min rest

2 times 5 minute sets alternating 30 seconds high speed cadence with 30 seconds recovery
Each 5 minutes set followed immediately by 5 min ME TT style
Take 2 min rest

2 minute set alternating 30 seconds high speed followed by 30 sec recovery

fast light spin to cool down

Monday, 1/16, Martin Luther King Jr. Holiday Schedule

wgeorges — Sat, 07 Jan 2012 18:51:46 +0000

Martin Luther King Jr.’s observed holiday is Monday, 1/16/12. While not everyone has the day off from work, many of our members do. Every year, we try and accomodate everyone who wants to spin, while also offering a special class that is a celebration of the life of a great American hero. In that spirit, here’s what the day has to offer:

6:30-7:30 a.m.–Becky (no change)

9:00-10:30 a.m.–Wendy (special class, tribute to the memory of MLK Jr.)

5:30-6:30 p.m.–Gail (in place of Wendy)

No reservations are necessary to join the special class. Bikes are available on a first come, first serve basis.

Thursday 1/5….5:30-7:00p Spin Workout

leftcoastlisa — Thu, 05 Jan 2012 05:04:45 +0000

Howdy – for this Thursday’s 5:30 spin class we’ll continue to work on strength building w/ more SFRs. Hope to see you there!

20 Minutes Warm Up

10 Minute Progression from LE to AT1

8 Minute ME

5x 4 Minute SFRs close to LE zone (use your SFR HR zone if you know it). Cadence count will be on a hill at target 40-50 rpm.

5 Minutes High Cadence Spin – 30 seconds On/30 Seconds Off

5 Minutes One-Legged Drills

4 Minutes More High Cadence Spin & Cool Down

*************

Key to Terminology:

LE (Long Endurance) Effort – 70-75% Max HR or a 3-4 Perceived Exertion on a Scale from 1-10

ME (Medium Endurance) Effort – 80-85% Max HR or a 5 Perceived Exertion on a Scale from 1-10

FE (Fast Endurance) Effort – Sub-threshold work, a 6-7 Perceived Exertion on a Scale from 1-10

AT1 (Anaerobic Threshold) Effort 88-91% Max HR or a 7-8 Perceived Exertion on a Scale from 1-10

AT2 (Anaerobic Threshold) Effort 90-95% Max HR or a 8 Perceived Exertion on a Scale from 1-10

Weds 5:30pm w/Pat

leftcoastpat — Wed, 04 Jan 2012 20:06:55 +0000

Hullo! here’s a nice mix of intervals:
12 minute warm up

1 times 5 minute beginning strength building set: enough resistance to bring the cadence down to 65-75 rpms (17 to 18 revs per 15 seconds)
2 min break

1 times 5 minute advanced strength building set: enough resistance to bring the cadence down to 40 rpms (10 to 12 revs per 15 seconds)
2 min

6 min progression
2 min rest

5 min set 15 seconds on/ 15 off
2 min rest

5 min set: 30 second high cadence followed by 30 seconds off times 5
5 min progression TT style immediately following
3 min rest

6 minutes fast leg spin up (fast legs/low resistance/easier HR)

Thursday 12/29 Spin Class 5:30-7:00p

leftcoastlisa — Thu, 29 Dec 2011 06:06:16 +0000

Hi There – for this Thursday’s 5:30 spin class we’ll be dialing back the intensity and working on strength building w/ SFR’s. Hope you can join us!

20 Minutes Warm Up

15 Minutes Progression from LE to AT1

4x 4 Minute SFRs close to LE zone (use your SFR HR zone if you know it). Cadence count will be on a hill at target 40-50 rpm.

5 Minutes High Cadence Spin – 30 seconds On/30 Seconds Off

5 Minutes Easy Gear Jumps

12 Minute Hill Climb starting in LE zone and no higher than FE

Cool Down

*************

Key to Terminology:

LE (Long Endurance) Effort – 70-75% Max HR or a 3-4 Perceived Exertion on a Scale from 1-10

ME (Medium Endurance) Effort – 80-85% Max HR or a 5 Perceived Exertion on a Scale from 1-10

FE (Fast Endurance) Effort – Sub-threshold work, a 6-7 Perceived Exertion on a Scale from 1-10

AT1 (Anaerobic Threshold) Effort 88-91% Max HR or a 7-8 Perceived Exertion on a Scale from 1-10

AT2 (Anaerobic Threshold) Effort 90-95% Max HR or a 8 Perceived Exertion on a Scale from 1-10