Hi!

Race day. Twenty minutes warm up followed by a one hour race course. There will be flats, brutal climbs, less brutal climbs, and downhills- all at speed.

Ten minute decompression cool down.

How fun does this sound??!!!

Hope to see you there!

——Pat

Hope to ride this one with you!!!

—-Pat

9 minute Warm up: 3 X 3 minute sets progression in effort flat road tempo

 

5 minute block: two or three 30 second hard surges in effort either seated or standing

 

10 min climb: 2 up 1 down/ 2 up 1 down/ 4 up

 

6 minutes ME flat road Tempo (23-27 revs per 15 sec)

 

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

2 min jog

 

2 X 6 min ME heavy climb (12 revs per 15 sec)

2 min jog between each

 

10 minute set: 6 minutes ME flat road Tempo (23-27 revs per 15 sec) working up to AT1 for next 4 minutes

2 min recovery

 

4 X 3 min AT1 with 15 sec full sprint at end/ 2 to 3 min recovery between each

Hi,

here’s a super strong workout….we took a bit of a break last Wednesday so we’re ready for this one. It’s a good time trial training workout. Hope to see you there!

—–Pat

 

8 minutes warm up

 

12 minute climb:  2 up 2 down/ 3 up 2 down/ 3 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: progression in effort from ME to 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

 

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

Hi,

Time to take a bit of a break from the high end super hard efforts…..I’ve pulled a workout from a Saturday morning from last year. We’ll have to cut out a half hour to make it fit Wednesday night schedule….It’s mostly a lot of nice medium work on the climbs and flats….If you never could get up for a Saturday morning spin- now’s your chance! Hope to see you there—Pat

Hi!

We’re ready for this: a 25 minute TT effort. Also, it coincides with Jennifer heading out for a few weeks, and her request for a good hard workout send off. We’ll do plenty of warm up drills including some SFR drills, all at a medium HR. Then, we’ll blast through the 25 minutes of Time Trial effort which is basically as hard as you want to go for 25 minutes. We’ll definitely leave time for a good cool down. Hope to see you there!!

—–Pat

Hi…

tonight’s work….lots of  warm up time followed by steady warm tempo efforts (both flat road and climbing tempo) to start class. At the end, we’ve got four 3 minute all outs…..

Hope to see you there!

—–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

 

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

2 min break

 

5 min set: 30 seconds on/ 30 seconds off (Crystal Method)

2 min break

 

3 min set: 10 seconds run/ 50 off X 3

1 min break 

 

 

4 times 3 min ALL OUT EFFORT / 2 min break tween each 

 

 

6-8 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,

hope to see you there for this one! —Pat

6 minutes warming up: up and down out of the saddle

 

6 minute progression to hot effort seated /short break 

 

20 minute progressively hot climb mostly out of the saddle (no specified resistance- just enough to climb out of saddle and work to a hot effort)

2 min up 2 down/ 3 up 2 down/ 4 up 2 down/ 5 up

Few minutes break to move on to flat road work

 

8 minutes seated tempo (23-27 revs per 15 seconds) with medium endurance effort level  

2 minutes break (jog out of saddle) 

 

15 minute tempo block cycling in and out of ME and AT1):

4 min ME 1 AT1/ 3 min ME 2 min AT1/ 3 min ME 2min AT1 last 15 sec full gas sprint effort) 

2 min break 

 

15 minute tempo block cycling in and out of ME and AT1:

3 min ME 2 min AT1 last 15 sec full gas sprint effort X 3

2 min break 

 

6 minute Tempo set mostly in AT1: take a few minutes to establish ME Tempo, then ramp it up to hot AT1 effort last 15 seconds full gas sprint 

 

Cool down

Hi…

tonight starts with climbing drills at ME effort level, then sprint sets with ME efforts between. No “breaks” are planned. This should be good for endurance….Hope to see you there! —Pat

10 minute warm up to ME effort level

 

16 minute ME Climb: 1up 1 down/ 2 up 1 down/ 4 up 1 down/ 6 up  

 

4 minutes ME seated

 

6 min faster SFRs (18 revs per 15 sec)

 

4 minutes ME seated

 

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

2 minutes ME 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.

Hi,

tonight we’ve got lots of ME Tempo efforts, both flat road and seated climbing. We’ll finish it off with two Flying 40’s sets. —-Pat

8 minutes easy warm up: easy out of saddle jogs

 

8 minutes seated Tempo ME effort

Short break

 

8 minutes seated Tempo escalating from ME to High effort

2 min break

 

22 minute mostly seated Tempo climb with faster SFR count (18 revs per 15 seconds) :

6 minutes down

2 up

6 minutes down

2 up

6 minutes down (these last 6 minutes escalate the effort from ME to high)

3 minute break

 

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

Hi….

here’s a good one. A nice mix: a free climb (not SFR style) followed by seated Tempo work…

—-Pat

8 minutes warming up: up and down out of the saddle

 

6 minute progression to hot effort seated/short break

 

20 minute progressively hot climb mostly out of the saddle (no specified resistance- just enough to climb out of saddle and work to a hot effort)

Few minutes break to move on to flat road work

 

8 minutes seated tempo (23-27 revs per 15 seconds) with medium endurance effort level

2 minutes break (jog out of saddle)

 

15 minute tempo block cycling in and out of ME and AT1):

4 min ME 1 AT1/ 3 min ME 2 min AT1/ 3 min ME 2min AT1 last 15 sec full gas sprint effort)

2 min break

 

15 minute tempo block cycling in and out of ME and AT1:

3 min ME 1 min AT1 last 15 sec full gas sprint effort X 3

2 min break

 

6 minute Tempo set mostly in AT1: take a few minutes to establish ME Tempo, then ramp it up to hot AT1 effort last 15 seconds full gas sprint

 

Cool down

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