Hi,

lots of lovely endurance work tonight…. It will set the stage perfectly for some short, high end burst of effort at the end of class.

Hope to ride with you!

—-Pat

10 minutes warm up

 

8 min ME flat road Tempo

2 min jog break

 

Two sets 30 sec on 30 sec off X 5 followed immediately by 5 min flat road ME Tempo

2 min jog break between each

 

8 min seated climb ME Tempo (18 revs per 15 seconds)

2 min break

 

2 X 4 minutes out of saddle climbing sets (2 min natural ME jog + 2 min heavy resistance higher effort) 2 min seated spin break between each

 

8 min flat road Tempo progression to AT1

2 min break

 

8 minute set of high end short efforts

Cool down….

http://www.prizefighterbar.com/

But first…..we’ll do this:

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 runs out of saddle

 

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

 

Cool down

Next week, Wednesday May 10th: Prizefighter after spin!

Tonight: steady rhythmic hard work mostly flat road TT training style. Also, adding in some one legged drills early on to help balance out the legs……

Next week head’s up about our semi-monthly apres spin gathering!: A hard Wednesday workout followed by Prizefighter.

10 minutes warming up

 

6 minutes progression to high effort level (AT1)

 

Settle then: 1 minute 1 legged drills X 3

 

8 minutes high effort bursts

 

15 minutes block: 3 min ME + 2 min AT1 X 3

2 minutes break

 

15 minutes block: 2 min ME + 2 min AT1 + 1 min AT2 X 3

3 minutes break

 

15 minutes block: 2 min ME + 2 min AT1 + 1 min AT2 X 3

3 minutes break

 

Cool down….

Hi!

Here’s a good one! We did it last year in April to duplicate a race one of our fellow spinners was about to do….

Remember, you don’t need to consider it a race effort! You can consider it a nice course to ride….Hope to see you there!

—-Pat

13 minutes warming up to ME

 

6 minutes seated ME 

2 min spin 

 

6 minutes seated fast SFR (ME) 18 revs per 15 sec

2 min spin 

 

4 minutes seated slow SFR (ME) 12 revs per 15 sec 

2 min spin

 

6 minutes progression to AT1/ break

40 minute Cardiac race course (ride this like a race- as fast as you can from beginning to end):

6 minutes flat road

5 minutes Cardiac Climb- super steep (this will make or break your race) 

6 minutes flat road/ 2 minutes one solid turn on

 4 minutes flat road/ 2 minutes two solid turns on

 2 minutes flat road/2 minutes two solid turns on

 2 minutes flat road

5 minutes Cardiac Climb

4 minutes flat road to finish 

 

3 min free recovery

6 minutes gentle jogs to cool down

Hi all,

here’s a good solid workout.

—-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

2 min jog

 

6 minute steady seated slower climb (12) revs

2 min jog

Two Flying 40 sets: flat road resistance riding 40 seconds hard followed by 20 seconds off X 10

Go right into 5 minutes ME seated Tempo

3 minutes break between the two sets

 

Cool down

12:30- to 2pm.. It’s a wet Sunday….bring your chocolate rabbits….
I’m thinking the Terrific 12s intervals…
Hope to ride with you!
—-Pat

It’s not pizza and drinks, but it’s a damn fine workout…

—hope to see you there!!!

10 minutes warm up

 

6 minute flat road ME tempo

1 min break

 

5 minutes sprints set

 

6 minute seated climb ME tempo

 

2 min sprint set

 

10 X 2 Minute sets: 1 min medium effort followed by 1 minute hard pedaling with 1.5 min break between each

 

Medium effort climbing drills: 6 min seated climb tempo (18 revs) 2 min break

4 min heavy SFRs 2 min break

 

2 X 3 min hill repeats 2 min break between each/ cool down

Prizefighter plus Rotten City pizza…..

But first, we’ve got to workout:

12 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

Cool down 

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…..

 

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