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.