Hi,

tonight’s a great night for non-stop riding. We will cover all terrrain from downhills to steep climbs. No intervals with big rests. Just ride ride ride…..

Hope to see you tonight!

——Pat

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Hi all,

it’s hotter than we are used to….we’ll have the fan on and the windows open, and we will go for a nice road ride. No sprints or high end intervals are planned for tonight. It should be a nice steady hot effort though.

Hope to see you tonight!!

—-Pat

 

Hi!

here’s tonight’s workout! Hope to see you there!

—Pat

15 minute warm up

 

18 Minute Set ME (medium strong steady effort):

5 min seated flat road Tempo 1 min jog

5 min seated SFR ME set (18 revs) 1 min jog

5 min seated Heavy SFR set (12 revs) 1 min jog

 

5 minute set: 30 sec on / 30 sec off X 5

 

7 minute flat road seated progression in effort

 

5 minute sprint set: short hard sprints

 

10 X 2 Minutes: 1 min medium effort + 1 min hard pedaling with 1.5 minutes easy riding between each

 

Cool down

Hi all,

We did the test run of one set of newest and latest climbing intervals from Bicycling Magazine last night. Tonight, we can work with the intervals a bit more extensively.

The intervals are: Sit & Spin; The Power Surge; The Full Throttle Charge

—Pat

Bicycling magazine does it again! Here’s an awesome set of drills to improve our climbing fitness!)

Let’s do ’em tonight for strength night Tuesday!

(remember: choose your effort level if the perceived exertion isn’t right for you tonight!)

10 minutes warm up

 

10 minutes of sprints/accelerations to break into higher HRs

 

Three types of intervals to improve your climbing:

Stage 1 – Sit and Spin

Move into this interval: 5 minutes on a climb with 22 rpms (per 15 seconds) at a perceived effort level of 8

(Rating of Perceived Exertion RPE: level 8 = “the point at which your breathing is riding the border between ‘hard and even’ and ‘labored and gasping.”  

Recover three to four minutes

 

Stage 2 – The Power Surge

Move to climbing (18 revs/15 sec) at an intensity that is just under your threshold (RPE: 8) for 3 minutes
For two minutes push your pace/intensity so you’re right at threshold (RPE: 9).
For 1 minute push your pace so you’re above threshold (RPE: 10). Hold for 1 minute.
Recover 4 to 5 minutes and move to the next interval.

 

Stage 3 – Full Throttle Charge

Work up to a climb (18 revs) at a pace that is just about threshold (RPE: 8 to 9).
When you’re ready, attack and push as hard as you can for 10 to 20 pedal strokes (about 10 to 20 seconds).
Back down and recover for 10 to 20 seconds.
Repeat 4 more times
.

 

Hope to see you there for this one!!

—-Pat

10 minutes warming up

 

Six minute flat road: first four minutes ME last two minutes HARD effort

1 minute break

 

Six minute faster seated climb: first four minutes ME last two minutes HARD effort

1 minute break

 

Six minute heavy seated climb: first four minutes ME last two minutes HARD effort

1 minute break

 

3 X 4 minutes seated fast climb + 4 minutes AT flat road (one minute easy effort transition time between climbs and flat roads)

 

 2 X 4 minutes seated heavy climb + 4 minutes AT flat road (one minute easy effort transition time between climbs and flat roads)

 

Light fast spins and easy jogs to cool down and let go….

Hope to see you there!

—Pat

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

 

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