Hope to see you there!

—Pat

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Dear all,

Saturday morning spinning classes officially ended on March 31. However, looking at the hourly forecast for tomorrow, steady and heavy rain is expected through tonight and into tomorrow morning.

You are invited to join me for a class tomorrow from 7:30-9:00 a.m. As much as you’ve looked forward to your first spring sleep-in, resist the urge and come keep me company!

Also, the AIDS Lifecycle ride from San Francisco to Los Angeles kicked off this week. Every Wednesday morning from now until the beginning of June, the 6:30 a.m. class will be devoted to daily routes along the course. BIW members Kathryn Ruiz and George Beier are doing the real thing and will be happy to accept donations to the ride. Contact me directly if you’re interested in receiving more information: wendy.georges@yahoo.com.

wg

Hi!

here’s the plan for tonight. It’s a nice mix. The plan is to finish with some high speed high intensity spin work, and a few very short all outs to freshen up our legs.

—Hope to see you there!

8 minutes warm up

 

14 minute warm up climb set:  2 up 2 down/ 3 up 2 down/ 5 up

 

6 minute seated flat road Tempo (23-27 revs per 15 sec) in ME (medium endurance)

2 min break

 

6 minute seated climb Tempo (18 revs per 15 seconds)

2 min break)

 

10 minute set: 10 seconds accelerations 50 sec off X 5

30 seconds lactic sprint 30 off X 5

5 minute ME  Tempo (1st recovery for as long as needed then working way back to ME)

2 min break

 

 

10 minute sets: AT1 High Speed Spin

5 minute ME Tempo (1st recovery for as long as needed then working way back to ME)

2 min break

 

3 X 1:15 All outs (full recovery between each (2 min tween each?)

 

5 minute set: 10 second easy gear jumps out of saddle plus 52 seconds off

 

Spin cool down

Hi!

the exact workout is as of yet to be determined. It will be appropriately challenging, I do know that much.

—Hope to see you tonight!

——Pat

 

Hi!

We’ve got one of those good solid calorie burners tonight!

Hope to see you there!

—-Pat

15 minutes warming up to comfortably sustainable ME effort level

 

 

Endurance ride begins:

6 minute flat road Tempo

10 minutes flat road Tempo with 1 minute accelerations

 

14 minute climb:

6 minutes faster seated climb

2 minute jogs out of the saddle 2 minutes down X 2

 

 

2 min lighter spin resistance

12 minutes flat road Tempo with every 3rd min accelerated

2 min lighter spin resistance

 

 

20 minute climb:

6 minutes faster seated climb Tempo

2 min out of saddle

3 minutes ME/ 1 min acceleration X 3

 

2 min lighter spin resistance (downhill)

5 minutes flat road Tempo

 

Cool down

 

 

 

Hi!

Tonight’s workout: nothing too crazy; just constant movement; a nice calorie burner.

—hope to see you there

—-Pat

The workout:

10 minute warm up 

 

13 minute feel good climb: 2 down 1 up/ 2 down 2 up/ 2 down 4 up

 

10 min flat road Tempo ME set 

2 min jog break

 

10 min set: 3 blocks increasing effort in each block (4 min ME/ 3 min FE/ 3 min AT1) 

2 min break

 

10 min set: 3 blocks increasing effort each block (3 min ME/3 min FE/ 4 min AT1) (Pardon Me-Love Me 2X-Rock & Roll-Take)

3 min flat road spin

 

10 min climb: 2 min up/ 2 down/ 2 up/ 2 down/ 2 up

 Work into flat road spin 3 min

 

4 min set: 30 second on/ 30 sec off seated sprints X 4

 

4 min Free style AT1 set: Running hard out of the saddle, or riding hard on a flat road, or mixing it up 

Finish up with few hard fast sprints(?) 

Almost forgot! Here it is! Hope to see you there!!

—-Pat

9 minute Warm up: 3 X 3 minute sets progression in effort flat road tempo

 

5 minute block: two or three 30 second hard surges in effort either seated or standing

 

10 min climb: 2 up 1 down/ 2 up 1 down/ 4 up

 

 

6 minutes ME flat road Tempo (23-27 revs per 15 sec)

 

6 minutes ME seated climb Tempo (18 revs per 15 sec)

2 min jog

 

2 X 6 min ME heavy climb (12 revs per 15 sec)/2 min jogs tween each

 

10 minute set: 6 minutes ME flat road Tempo (23-27 revs per 15 sec) working up to AT1 for next 4 minutes

2 min recovery

 

4 X 3 min AT1 with 15 sec full sprint at end/ 2 to 3 min recovery between each

 

But when I do, it’s Flying 40’s!!!!

Hope to see you there!

—–Pat

the workout:

10 minute warm up

 

4 minutes faster SFRs/ 2 min jog 

 

4 minutes heavy SFRs/ 2 min jog 

 

8 minutes worth of acceleration and a few sprint to spike HR 

 

2 Sets Flying 40s:

40 seconds all out/ 20 seconds off X 10 followed immediately by 5 minutes flat road ME Tempo

 

Cool down

Hi!

I think we’ll be warming up and then staying warm! Not planning on sprint intervals with long  breaks tonight. We are looking at longer blocks cycling in and out of ME and perhaps AT1. Good steady warm work with pick ups…..

—Pat

 

Hullo!

here’s a nice one…..plenty of variety and challenge.

—cheers!

—-Pat

12 minutes warming up

 

6 minute progression in effort to get hot

Break 

 

6 minute progression in effort to get hot: THEN stay hot for 6 more minutes (AT1)

Break 

 

19 minutes ME effort: 4 minutes flat road ME/ 1min jog/ 4 min seated climb ME (18 revs)/ 1 min jog/ 4 min heavy seated climb ME (12 revs)/1 min jog/ 4 minutes flat road 

Break 

 

6 minute progression in effort to get hot: THEN stay hot for 6 more minutes (AT1)

Break

 

12 minute free climb mostly out of saddle:

2 up 2 down/ 4 up 2 down/ 2 up 

Break

5 minute seated spin up to hot effort (AT)

Cool down 

 

 

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