“Woohoo”? Because it’s fun to workout with you!

Hope to see you there!

—-Pat

10 minute warm up

 

13 minute feel good climb: 2 down 1 up/ 2 down 2 up/ 2 down 4 up

 

10 min flat road Tempo ME set

2 min jog break

 

10 min set: 3 blocks increasing effort in each block (4 min ME/ 3 min FE/ 3 min AT1)

2 min break

 

10 min set: 3 blocks increasing effort each block (3 min ME/3 min Fe/ 4 min AT1 )

3 min break

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

 

Work into flat road spin 3 min

 

4 min set: 30 second on/ 30 sec off seated sprints X 4

 

4 min Free style AT1 set: Running hard out of the saddle, or riding hard on a flat road, or mixing it up

Finish up with few hard fast sprints(?)

Cool down

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Hope to ride this one with you!!

—-Pat

10 minutes warm up

 

8 minutes seated ME flat road Tempo (23-27 revs per 15 seconds)

2:43 minute Break

 

8 minutes seated ME climbing Tempo (18 revs per 15 seconds)

3 minute Break

 

6 minute progression to high effort (flat road Tempo)

2:42 minute Break

 

5 minute heat up set: 30 seconds on 30 second off X 5

2 minute break

Climbing intervals X 2:

6 minutes seated ME climbing Tempo + 10 seconds all out effort

4 minutes seated ME climbing Tempo + 20 seconds all out effort

4 minutes seated ME climbing Tempo + 30 second all out effort

Spin recovery for 3 minutes

 

6 minutes seated ME climbing Tempo + 10 seconds all out effort

4 minutes seated ME climbing Tempo + 20 seconds all out effort

4 minutes seated ME climbing Tempo + 30 seconds all out effort

 

Spin recovery for 3 minutes

 

Cool down

Hi!

Tonight’s workout will be a bit of a reset workout for us. Lot’s of steady Tempo work with just a few short bursts…

Hope to ride it with you!

—-Pat

Hi all,

We’ve got a nice workout tonight. Lot’s of Tempo warming up followed by a type of climbing interval that Chris Froome does! (Chris Froom= 3 times winner Tour de France, and current leader in the Vuelta D’Espagne)

Hope to see you there! —-Pat

10 minutes warm up

 

8 minutes seated ME flat road Tempo (23-27 revs per 15 seconds)

2 minute Break

 

8 minutes seated ME climbing Tempo (18 revs per 15 seconds)

2 minute Break

 

6 minute progression to high effort (flat road Tempo)

2 minute Break

 

5 minute heat up set: 30 seconds on 30 second off X 5

 

Froome climbing intervals:

6 minutes seated ME climbing Tempo + 30 seconds all out effort

4 minutes seated ME climbing Tempo + 45 seconds all out effort

4 minutes seated ME climbing Tempo + 1 minute all out effort

Spin recovery for 3 minutes

Repeat Froome interval

Cool down

Hi all,

I’m back from vacation and hope to see you for a nice hour and half ride tonight. It will be a mix of hills and flats. It will be appropriately challenging, and perhaps a little sweaty.

—-cheers!

——–Pat

Hello!

Epic Flying 40s set tonight. As prescribed by Bicycling Magazine, we will warm up, and then per the magazine:

Build power and train your body to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, push hard for 40 seconds; recover 20 seconds. Repeat 10 times. That’s one set. Do four, rolling right into five minutes ME Tempo between sets.

(The magazine also says: “this is gonna hurt”. I’m sure they mean it in a good way. )

Hope to see you there!

—Pat

Hullo,

boy, am looking forward to tonight (for the workout of course, although the lovely tequila at Prizefighter doesn’t hurt.)

The workout:

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 

Hi,

Tonight we’ll keep last week’s endurance theme alive. We will take the first 15 minutes to comfortably warm up to a sustainable medium endurance effort level, then we’ll start our non-stop endurance ride. We’ll ride flat road tempo, seated climb tempo, climbs out of the saddle, and a few downhills. The plan is to cover that terrain with a non-stop ME effort.

Breaks from the effort encouraged as you need.

—Hope to ride this one with you!!

——Pat

Hi!

here’s a nice workout. Lot’s of steady medium effort flat road and seated climbing tempo. There are some accelerations too- but not before you are ready for them!

A really nice, feel good workout. Hope to see you there! —-Pat

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…..

Hi,

here’s a nice workout for tonight…..Hope to see you there!

———-Pat

14 min warm up

 

9 minute acceleration set set: 15” 20” 30”’s X 3

 Break

 

6 min seated faster SFR set in ME (18 revs)

Break

 

8 min climbing set: 2 up 2 down 4 up (last 4 up load up resistance progressively)

Break

 

3 X 12 minute sets: Each set progressively harder. First perhaps ME (80% max effort)/ Second perhaps FE (88% max effort/ Third AT1  (3 min breaks tween each)

 

Cool down

 

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