Hi!

I’ll be honest that I don’t have the workout 100% set…but I wanted to let you know it’s in the works, and it will be good (good= hard). Climbing. Climbing and steady ME seated sets.

We’ve been doing ridiculous sprints on Tuesdays and Thursdays, so we’ll give those a rest for tonight.

Hope to see you there tonight!

—-Pat

Hi!

Better late than never! (right?). Here’s tonight’s 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 progression

2 min break

 

6 minute Faster SFR set

3 to 4 min out of saddle 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

 

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,

Tonight we’ll build power and train our bodies to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, we’ll push hard for 40 seconds; recover 20 seconds. Repeat 10 times. That’s one set. We’ll do the full four sets, resting five minutes between sets.

—cheers!

 

Hi!

Last week, I promised a full set of Flying 40’s tonight. Let’s postpone the full set ’til next week. Tonight we’ve got a lot of sprint sets to get us set for ONE Flying 40’s set, and we’ll finish up class with some really nice SFRS. Here’s the workout….(Hope to see you there!) —-Pat

8 min warm up

6 minute practicing flat road ME effort level

 

10 Minute Set:

5 minute set 30 seconds on/ 30 seconds off followed immediately by 8-20 seconds run/ 52 seconds off X 5

Break

 

1 minute pulls twice around the room: first time strong effort, last time as hard as you can go

Break

 

2 X sec run/52 sec off followed immediately by 30 sec off 30 sec on X 3

1 min break 

 

1 Flying 40 set: 40 on 20 off X 10

Take 2 min off

 

Finish with SFR sets (steady strong warm work after the high intensity sprints) :

8 min SFR set (18 count) ME effort. Strong legs.

2 min break

 

2 X 4 minute heavy SFRs (12 count per 15 sec)

2 min break between each

 

8 min SFR set (18 revs per 15 sec)- opportunity to ramp up effort and speed if feeling good

 

Let go and cool down with flat road and lighter gear spin

 

Hi,

I’m honoring a request to run the Cardiac Hill Race Route tonight. The last time we did this ride in spin, it was unseasonably hot. So, tonight we’ll the chance to ride it in cooler temps.

There will be plenty of warm up time before we hit the 40 minute long race effort.

Tonight’s ride will be inspired by a race course that includes Napa’s Cardiac Hill. The hill is about 5 minutes worth of very hard very steep climbing. The course starts with Cardiac, and ends with Cardiac. Soooooo, after a very good warm up, we’ll be looking at an awesome 40 minutes of hard riding that will start with a short flat, then 5 minute Cardiac, then time trialing flats and rollers, 5 minute Cardiac again, than a short flat super fast finish.

—-Pat

Hullo!

Here’s another good mix of climbs, sfr sets, short high intensity efforts, and finished with a steady strong time trial effort. Hope to ride it with you! —Pat

8 minutes warm up

 

12 minute climb: 2 up 2 down/ 3 up 2 down/ 3 up

 

6 minute seated progression

2 min break

 

6 minute Faster SFR set (18 revs)

2 min out of saddle break

 

2 X 4 minute Heavy SFR set (12 revs)

2 min out of saddle break on lighter SFR resistance tween each

(Only You/Nasty/Alpha Beta Gaga)

 

10 minutes to work on short high intensity efforts

 

6 minute climb out of the saddle with isolations 

2 min break

 

12 minute TT effort 

Hi!

We’ve got a good mix of climbs and flat work tonight making for a good over all training ride. Hope to ride with you! —Pat

10 minutes warm up

 

8 minute seated progression

2 min break 

 

13 minute climb: 2 up 2 down/ 3 up 2 down/ 4 up 

 

6 minute Faster SFR set

2 min out of saddle break 

 

2 X 4 minute Heavy SFR set 

2 min out of saddle break on lighter SFR resistance tween each

 

10-11 minutes to work on breaking into anerobic threshold:  Burst of hard efforts lasting up to a minute with breaks

6 minute strong steady climbing effort

 

12 minute TT effort (AT1!)

cool down

Hi,

tonight’s ride will be inspired by a race course that includes Napa’s Cardiac Hill. The hill is about 5 minutes worth of very hard very steep climbing. The course starts with Cardiac, and ends with Cardiac. Soooooo, after a very good warm up, we’ll be looking at an awesome 40 minutes of hard riding that will start with a short flat, then 5 minute Cardiac, then time trialing flats and rollers, 5 minute Cardiac again, than a short flat super fast finish.

We’ll leave lots of time to cool down. Remember, today is hot. Bring an extra bottle of water, perhaps even with ice in it. Remember that one way to bring your body temperature down during a hard race effort is to pour some cool water on your head and down the back of your neck.

I’m stoked.

—-Pat

Hullo!

we’re revisiting a good workout from about two months ago….it’s a good mix that will prepare us for the last 20 minutes flat road set. That last 20 minutes will give us the chance to work on optimum performance- resistance + leg speed. It will duplicate a time trial effort.

C’mon down for good honest hard ride! —–Pat

16 minute Warm up:

5 min block- 30 seconds up/ 30 down

3 min block- 15 seconds on/ 45 seconds off

3 min block- 8 sec run/ 52 sec off

5 min block- 30 sec on/ 30 sec off

 

7 min Climb: 1 min up 1 down X 6 + 1 min up

2 min off spin

 

4 X 4 min heavy SFRs

2 min spin between each

 

Get leg speed back set:

3 min block- 15 seconds on/ 45 seconds off X 3

2 min block- 8 sec run/ 52 sec off X 2

5 min block- 30 sec on/ 30 sec off X 5

 

20 minute flat road set: work on optimum performance- resistance + leg speed- will duplicate a time trial effort

2 min rest

Cool down work including easy jogs out of the saddle

Dear all,

The 2015-2016 Saturday spinning classes have ended until later this year. We will pick up again the first weekend in November. Meanwhile, given the unpredictability of the rainy season, during April, we will place Saturday morning classes on the Rainy Day Sunday protocol. If a 70% or greater chance of rain is forecast for Saturday you will received a Spinnerblast alert that class is on. Gail and I (Wendy) will be available to instruct, if necessary.

Many thanks to everyone who turned out this year. As usual, the class attracted mostly the same people from week to week with others joining in based on personal schedules, weather or other reasons. Gail and I look forward to seeing you later this year.

Here’s wishing you all a great summer both outdoors as well as in the gym. Spinning continues throughout the weeks, mornings and evenings, all year long. We are grateful for your presence, support and friendship.

Best,

wg

 

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