Dear all,

If you are accustomed to riding Monday night tempo class (5:30 p.m.), Pat will be subbing tonight. I have to work late and will miss you but see you a week from today.

Calling all those who are or may be interested in participating in the Berkeley Half Marathon in November! In addition to the 13.1 mile race, there is a 5k (3.1 mile) and relay. Our own instructor, Pat Ross, would like to anchor a leg of the relay. We are looking for others who are willing to train and give the race a try. As well, anyone who may be interested in running either distance solo, now is the time to write to me: wendy.georges@yahoo.com. I will create a distribution list for those who would like to receive ongoing information. Last year, no fewer than 8 members of our spinning program participated in the race. Anyone as fit as those who spin regularly can run a 5k. If you’ve never experienced being part of a race atmosphere, now is your chance.

Have a great week,

wg

Yup, you may have guessed, I’m totally seriously stoked. Come on down for the once a month opportunity for the EXTRA spin. (Wendy’s weekly 5:30pm Tempo followed by the EXTRA 6:40pm spin awesomeness).

Wendy will run her Tempo, then I’ve got you covered for climbs and sprints and other awesome stuff.

Sure hope to see you there.

—-Pat

Seriously, no nonsense. Really.

The ride is a lovely mix of flat road work, plus HR spiking sprint sets, a 19 minute hard climb with lots of out of the saddle time offered, and two 8 minute SFR sets with accelerations.

—-cheers!

——Pat

Dear all,

This year’s AIDS/Lifecycle ride from SF to LA departs on May 31. Beginning Wednesday, 4/1, my 6:30 a.m. morning class will be redesigned to match (as closely as possible) the route profile for each day of the journey. For the next 7 weeks we’ll cover the entire route from north to south day by day. The two weeks preceding departure day will feature highlights of the more memorable sections of the ride. On May 27, we will celebrate our 2015 AIDS/Lifecycle riders with a send off.

We have much to be proud of; for starters, our five members who are participating again this year:

Mikhaila Amora

Rainier Amora

George Beier

Ian Hull

Anita Liboff

Additionally, this year, Touchstone Climbing and Fitness has become an official sponsor of the ride. Thanks to the generosity of our owners, and the support of Markham and Lyn, the Touchstone logo will appear on the official jersey for 2015. Even if you don’t join the class, please consider supporting the ride by sponsoring one or more of our participants who are actively engaged in fundraising. For information about how to donate, either contact them directly, or me, wendy.georges@yahoo.com.

wg

Except, here are words describing the workout. Really hope to ride with you ; )

10 minute warm up

 

12 minute climb set: 2 minutes up 1 down/ 3 minutes up 1 down/ 5 minutes up

2 min break

 

8 minute steady ME flat road (23-27 revs per 15 seconds)

2 min break

 

6 minute progression to AT

2 min break

 

25 minutes of Difficult Endurance (my own signature blend )

 

13 minute sprint set:

5 sec X 2

10 sec X 2

15 sec X 4

30 sec X 5

2 min break

 

6 minutes progressing to high cadence by reducing resistance

 

Cool down period

 

Hullo,

I found myself alone in the spin room on Saturday trying to get my Saturday spin workout in since I missed the 7am class. I discovered “Difficult Endurance”. I’d love to share it! C’mon down and ride with me! —–Pat

March 18, 2015 1.5 hour workout

10 minute warm up

 

6 minute climb set: 2 minutes up 1 down/ 2 minutes up 1 down

2 min break

 

13 minute Warm up sprint set:

5 sec X 2

10 sec X 2

15 sec X 4

30 sec X 5

2 min break

 

8 minute steady ME flat road (23-27 revs per 15 seconds)

2 min break

 

5 min sprint set: 30 seconds on 30 second off

 

Take 5 minutes to re-establish ME flat road.

 

Then, 30 minutes of Difficult Endurance (my own signature blend )

 

 

Cool down period

Hi all,

sorry for the late posting, but here’s today’s workout plan. Really hope to see you there!

—-Pat

13.5 minute warm up

 

6 minute progression to AT1

2 min break

 

21 min climb:

2 down 2 up

2 down 3 up

2 down 4 up

1 down 5 up

 

6 minutes ME+ 3 min AT  / 2 to 3 min break

 

4 times 4 min slow/heavy SFRs with accelerations and out of the saddle sprints

2 min break tween each

 

4:42 minute ME+ 3.5 min AT

 

Cool down

Hullo lovelies!

I’ve got a nice workout planned for Saturday morning spin. 7am to 9am. It’ll be nice. Sure hope to ride with you!

—Pat

Monday March 2nd!!! First Monday of the month extra spin class. Wendy teaches her Monday 5:30pm Tempo class, and I’ll supply the extra mania with a one hour spin at 6:40pm. C’mon down for one, or both classes!!

Sure hope to ride with you!!!

—Pat

Warm up with hills/ light the fire with sprints! Hope to ride with you! —-Pat

10 minute warm up

 

Climb: 2 up 1 down/ 4 up 1 down/ 6 up

 

4 minutes ME seated

 

4 x 4 minutes heavy SFR sets (10 to 12 revs per 15 seconds)

2 minutes spin recovery between each

 

5 minutes set- 8 second runs/52 seconds off X 5

 

4 minute medium endurance set

 

5 minute set- 30 seconds on/ 30 seconds off X 5

 

4 minute medium endurance set

 

5 minutes set- 15 second run/ 45 seconds off X 5

 

4 minute medium endurance set

 

5 minutes set- 30 second run/ 30 seconds off X 5

 

Cool down.

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