Hi…

the workout for tonight has lots of steady ME Tempo work on flat roads, seated climbs, and heavy seated climbs. The challenge will be be to transition from ME to higher efforts levels for short periods of time, and back to ME again.

—hope to ride this one with you!!—Pat

10 minutes warming up

 

6 minutes ME flat road Tempo

1 minute jog

 

9 minutes flat road Tempo: 2 min ME 1 min AT effort X 3

2 min break

 

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

1 minute break

 

9 min seated climb Tempo: 2 min ME 1 min AT effort X 3

2 min break

 

2 X 4 min heavy SFRs in ME/ 2min spin between each

 

15 minute flat road Tempo: 4 min ME 1 AT/ 3 min ME 2 AT/ 2 min ME 3 AT

Break

10 min flat road Tempo: 4 min ME 1 AT2 (out of saddle) X 2

Break

Cool down

Dear all,

Tomorrow, February 20, is Presidents Day. Ironworks is on holiday hours, the gym opens at 9 a.m. All classes are cancelled except for…

9:30-11:00 a.m.-Tribute to Presidents-Wendy leading.

The weather forecast, depending on your perspective, is either awful or glorious: it will be rainy and windy all day, according to the Weather Channel. Not a day to exercise outdoors.

So, come celebrate, castigate, fulminate, ruminate (whatever!) in our 90 minute Presidents themed class. Do NOT show up at the last minute, as the weather is likely to drive people inside who might otherwise consider alternatives.

Also, brush up on your Presidential trivia, as there will be a contest with prizes for those who provide correct answers to a variety of questions about-what else? Presidents!

Bring sufficient liquids and food to get yourselves through a vigorous 90 minute workout. Looking forward to seeing you.

wg

 

 

Hi,

lots of rain coming down this Sunday. So, let’s ride inside. Here’s a nice workout to balance out all the high intensity that’s been offered in the spin room this week. Hope to see you there! —-Pat

10 minutes warm up 

 

4 minutes ME Tempo flat road 

2 min jog

 

6 min ME climbing Tempo (18 revs) 

2 min jog

 

6 min ME climbing Tempo (12 revs) 

2 min jog

 

6 minutes ME Tempo flat road with accelerations

2 min jog 

 

10 minute climbing set: establish 18 revs ME climbing Tempo plus accelerations

2 min rest 

4-6 min out of saddle isolations- gradually turning down and getting leg speed back… 

 

5 min set: 10 second runs 50 seconds off 

Dropping into 5 minutes flat road Tempo ending with 30 second seated surge

 

5 min accelerations

Dropping into 5 minutes flat road Tempo ending with 30 second seated surge 

 

1 min all out followed by 2 off X 3 

Cool Down 

 

Hi,

good solid work- a lot of it is strength work (climbs). Here it is. Hope to ride with you! —-Pat

15 minute warm up 

 

6 minute progression to AT1 

2 min break 

 

20 min climb: 

1 down 2 up

1 down 3 up

2 down 4 up

2 down 5 up

 

9 minute flat road progression in effort/ 2 to 3 min break

 

4 times 4 min slow/heavy SFRs (10 revs per 15 seconds) with 10 second out of the saddle sprint at the end 

  • min break tween each

 

8 minute Tempo progression to AT1 

 

Cool down

Dear all,

After announcing a 9 a.m. starting time for the upcoming Presidents Day class on Monday (2/20), I discovered the gym will just be opening at 9:00. Therefore, we are adjusting the class time: 9:30-11:00 a.m. The class is first come, first served, so stop by the desk, swipe your card and pick up a bike tag.

Also, the next two Saturdays are “Circuit” classes. I (Wendy) will lead the flat road circuit, followed by Gail taking it to the hills the following Saturday: 12:30-2:30 p.m. These are strenuous classes, even more than usual, so bring extra liquids and whatever else you may need to get through it.

See you soon!

wg

Dear all,

You  may recall a request I made for you to share your experiences of our BIW spinning program for inclusion in a new blog on the gym’s website. The response was overwhelming and deeply gratifying, many thanks to all who contributed.

The blog is now up, festooned by terrific pictures taken in a recent Wednesday evening class led by our own Pat Ross. Several of your comments are included. We are working on creating a hyperlink to all of the testimonials which we can add to over time. Check it out!

A reminder that Monday, February 20, is Presidents Day. Regular classes are cancelled and replaced by a special 90 minute class bearing the theme, “Presidents,” led by Wendy. Many of you who have attended in years past will appreciate the challenge that this year’s class presents! Come join the fun:

Monday, 2/20, 9:00-10:30 a.m. (First come, first served-no reservations needed)

And hard as it is to believe, given all the (glorious) rain this week, the forecast for this weekend is bright sunshine both Saturday and Sunday. There will be a 2 hour class tomorrow, with Gail, from 12:30-2:30 p.m. Sleep in, come for a vigorous workout midday, then enjoy a relaxing evening.

See you soon,

wg

Hi…

here’s the plan for tonight…….Lots of typical work but finishing with a bang: 3 times one minute 15 second explosive efforts.

—-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: 10 seconds run 50 sec off X 5

30 seconds on 30 off X 5

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

2 min break 

 

10 minute sets: AT1 with last 2 minutes AT2

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

Dear all,

I just found out about a last minute cancellation for tomorrow. The online reservation list is closed, but if you are interested in joining tomorrow’s class, or someone who might like to ride, contact me directly: wendy.georges@yahoo.com. Class is from 12:30-2:30 p.m., Gail and Wendy are leading.

Also, there is a class today, Saturday, from 12:30-2:30, on this on and off rainy day. Staircase door will be open by 12 noon.

wg

Hi,

here’s a nice challenging yet rhythmic workout. It’s great endurance training with flat road Tempo plus a climbing section. Class ends with one Flying 40s set. Perfect for a challenging yet meditative workout. Sure hope to see you there!

—–Pat

10 min warm up

 

5 minute set: 30 sec on 30 sec off

2 min jog

 

8 minutes flat road Tempo in ME

2 min jog

 

16 minute flat road Tempo with 4 one minute surges in effort (1 minute surge every 3 minutes)

2 min break

 

16 minute Free climb: 2 min up 2 down/ 4 min up 2 down/ 6 min up

2 min break

 

8 minutes flat road Tempo in ME

2 min break

 

1 set Flying 40s: 40 sec on 20 sec off X 10

Followed immediately by flat road Tempo

 

Cool down……

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