Tuesday, 03-26-13, Tempo/TT Day 1 Week 5

  Warm Up 15 min ride/spin 
-include 3 x 10:10 spin ups on 5 min @75%, 85%, 95%

then,

20Min Time Trial
-hit an all out effort for 20 minutes for maximum distance.


 

Tuesday, 03-11-13, Long Intervals, Day 1 Week 3

Warm Up 15 min ride/spin 
-include 3 x 10:10 spin ups on 5 min @75%, 85%, 95%

then,

Bike: Repeat 2k, recover 2:00 until form/pace deteriorates

Tuesday, 02-05-13, Time Trial, Day 1 Week 2

Warm Up
15 min ride/spin 
-include 3 x 10:10 spin ups on 5 min @75%, 85%, 95%


then,
Bike: 20min tt

Thursday, 02-28-13, Long intervals, Day 2 Week 1

Warm Up
15 min ride/spin 
-include 3 x 10:10 spin ups on 5 min @75%, 85%, 95%


then,

Bike:Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Tuesday, 02-26-13, Long intervals, Day 1 Week 1

Warm Up
15 min ride/spin 
-include 3 x 10:10 spin ups on 10min @75%, 85%, 95%


then,

Bike:Repeat 6:00 on, 6:00 off, until form/pace deteriorates 

 

Thursday, 02-14-13, Tempo, Day 2 Week 6

Warm Up
30 min ride/spin 
-include 3 x 10:10 spin ups on 10min @75%, 85%, 95%

then,
 
3 x 2Mi @80-90rpm, rest 6:00 between efforts

Tuesday, 02-12-13, Tempo, Day 1 Week 6

Warm Up
15 min spin 

then,

  4 x 5k @80-90rpm, rest 5:00 between efforts

Thursday, 02-07-13, Tempo, Day 2 Week 5

Warm Up
15 min spin 

then,

3 x 5Mi @80-90rpm, rest 6:00 between efforts

Tuesday, 02-05-13, Short Intervals, Day 1 Week 5

Warm up,

30 min spin

include 3 x 10:10 spin ups on 10min @75%, 85%, 95%

Bike (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

Tuesday 01-28-13, Tempo/TT, Day 1 Week 4

Warm Up: 
15 min ride then,

12M TT


Group will meet at Macys at 5:50am and we will split the groups up, go over safety procedures and then hit the 12M.

Riding in peloton:
Beginners: No less then 2 bike lengths away from the person in front of them.  Rider in front rotates to the back after 1M

ADV: 1M pulls, recover in the rear.

Thursday, 01-24-13 Long Intervals Day 2 Week3

Warm up,

30 min spin

include 3 x 10:10 spin ups on 10min @75%, 85%, 95%

full recovery then,

Bike:  3-5 x 5k, spin 1M or recover 5:00 between efforts, hold each effort within 5-10 seconds

Tuesday, 01-22-13 Short Intervals Day 1 Week 3

Warm up

30 min spin

-include 3 x 10:10 on 10min @75%,85%,95%

full recovery then,

Bike: 6:00 of 400m sprints on 1:00, 4:00 of 400m sprints on 1:00, 2:00 of 400m sprints on 1:00

Thursday, 01-17-13 Long Intervals Day 2 Week 2

Warm up:

30min spin

 

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Bike (TUE): 4-6 x 2:00 TT, rest/spin 5:00, until form deteriorates or you complete 6 rounds

Tuesday, 01-14-13 Short Intervals Day 1 week 2

Warm up:

30min spin

 

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

 

Bike: 1k repeats,spin/recover 1:00 until form/pace deteriorates

Tuesday, 01-08-13 A Tempo/TT Day 1 Week 1

Warm up:

30min spin

 

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

 

Bike: 12Mi T.T.