Hi!

here’s a nice workout. Lot’s of steady medium effort flat road and seated climbing tempo. There are some accelerations too- but not before you are ready for them!

A really nice, feel good workout. Hope to see you there! —-Pat

15 minute warm up (focus on staying integrated)

 

 

8 minute flat road Tempo ME

2 min break

 

10 minute flat road Tempo ME with 30 second and 1 minute pulls

2 min break

 

8 minute faster seated climb Tempo (18 revs)

2 min break

 

10 minute seated Tempo ME with 30 second and 1 minute pulls

2 min break

 

16 minute set: 1 minute climbs out of saddle every 4 minute focus on staying integrated/smooth movements

2 min break

13 minute set: 3 min seated Tempo climb/ 3 min flat road Tempo/ 1 minute jog/ spin no resistance til the end…..

Hi,

here’s a nice workout for tonight…..Hope to see you there!

———-Pat

14 min warm up

 

9 minute acceleration set set: 15” 20” 30”’s X 3

 Break

 

6 min seated faster SFR set in ME (18 revs)

Break

 

8 min climbing set: 2 up 2 down 4 up (last 4 up load up resistance progressively)

Break

 

3 X 12 minute sets: Each set progressively harder. First perhaps ME (80% max effort)/ Second perhaps FE (88% max effort/ Third AT1  (3 min breaks tween each)

 

Cool down

 

Hi!!

here’s the plan for tonight!

Hope to ride it with you!! —-Pat

15 minute warm up

 

8 min ME TT style

2 min break

 

8 min fast easy SFRs (18-20 count)

2 min break

 

8 min ME TT style

2 min break

 

6 min fast SFRs (18-20 count)- 1 down 2 up X 2

2 min break

 

6 min slow SFRs (12 count)-

2 min break

 

4 times 3 min ALL OUT EFFORT / 3 min break tween each

 

 

5 minutes gradually and easily picking up leg speed- 2 minutes fast SFRs- 2 minutes flat road- 2 minutes slight downhill- 2 minutes super downhill resistance 

 

spin it out lightly for the minute to cool down…..

Hi…

here’s a nice one. It offers a chance to build heat without setting yourself on fire….. ; )

Hope to see you there…..

—-Pat

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

 

 

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 At1/ 4 min AT2)

3 min break

 

8 min climb: 2 min down/ 2 up X 2

3 min break

 

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

break

 

4 min set: 8 second runs X 4/ 1 min break

Finish up with few hard fast sprints?

To be clear about the previous message, Monday, July 3, is when the gym will be on holiday hours with classes cancelled. The schedule next week, June 26-30, remains the same.

wg

Dear all,

Week after next, the July 4th holiday falls on Tuesday. Given the expectation of a mass exodus of city dwellers to the great outdoors preceding the weekend, BIW will be on holiday hours on Monday with all classes cancelled. On July 4 itself, the gym will be closed.

Hope you are having a wonderful summer, so far. Have fun, be safe and enjoy the sunshine, warm weather and time off!

wg

Hello,

here’s a good solid endurance + intensity workout. Perfect for a Wednesday class.

Hope to ride this one with you!!!

—-Pat

8 minutes warm up  

14 minute climb:  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 Flying 40s: 40 sec on 20 sec off X 10   followed immediately by 5 minute ME  (1st recovery for as long as needed then working way back to ME) 

2 min break 

 

10 minute seated Tempo AT1 plus 5 min ME Tempo: Ride hard solidly through (AT1) perhaps last minute or two really hard (AT2) followed immediately by 5 minute ME (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

Hope to ride this one with you!

—-Pat

8 minutes easy warm up: easy out of saddle jogs

 

8 minutes seated Tempo ME effort 

Short break

 

8 minutes: progression in effort from ME to AT

2 min break

 

6 minute steady seated strong flat road Tempo (25-27 revs)

2 min jog

 

6 minute steady seated faster climb Tempo (18 revs)

2 min jog

 

6 minute steady seated slower climb (12) revs

2 min jog

 

10 min set: 3 min ME+2 min AT1 X 2

Go right into 5 minutes ME seated Tempo

 

3 minutes break

 

10 minute set: 2 min ME + 3 AT1/ 1 min ME 4 min AT1

Go right inot 5 minutes ME seated Tempo

 

Cool down

 

 

 

 

Hi all,

hope to ride this nice workout with you!

—-Pat

15 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 most 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

 

 

Hi!!

sorry to have missed class last week! I’m looking forward to a good strong workout with you tonight!

Hope to see you there!!—-Pat

 

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