Tuesday, December 18, 2007

TRAINING: Spinervals Week No. 51

Number 51 Week of December 17 by Coach Troy Jacobson

  • Warm up 5 minutes easy
  • 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
  • 2 min easy spin
  • 8 x 20 sec superspin 42x15 (rpm > 110+) @ 10 sr
  • 2 min easy spin
  • Repeat 6 times (6 killer minutes)
    • 1 min 53x15, then 1 min easy
    • 1 min 53x12, then 1 min easy
    • 1 min 53x18, then 1 min easy
    • 1 min 53x15, then 1 min easy
    • 1 min 53x12, then 1 min easy
    • 1 min 53x18
  • 2 min easy spin
  • Repeat this for 4 minutes
    • 10 sec 53x15 tempo effort, then
    • 10 sec easy, soft pedal
  • 2 min easy spin
  • Repeat 4 times
    • 20 sec seated 53x12 build effort increasing, then
    • 10 sec out of saddle sprint in same gear, then
    • 30 sec easy, recovery spin
  • cooldown 5-10 minutes
For more info check the Spinervals site.

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