Wednesday, December 26, 2007

TRAINING: Spinervals Week No. 52

Number 52 Week of December 24 by Coach Troy Jacobson

  • Warm up 5 minutes easy
  • 3x30 sec 42x15 @ 30 sr (Seconds Rest = easy spin)
  • 2 min easy spin
  • Repeat 4 times
    • 30 sec superspin 42x18 (rpm > 110)
    • 30 sec easy
    • 1 min steady
      • 1st time 53x15
      • 2nd time 53x18
      • 3rd time 53x12
      • 4th time 53x15
    • 30 sec easy
  • 2 min easy spin
  • 3 x 30 sec one-leg drill (alternate 3 times each leg) 53x15 with 30 sr between legs
  • 1 min easy spin
  • 5 min of alternating between 10 sec hard 53x12 and 10 sec easy in same gear
  • 2 min easy spin
  • Repeat 5 times
    • 20 sec build effort 53x15, then
    • 10 sec out of saddle sprint 53x12, then
    • 30 sec easy, recovery spin
  • cooldown 5-10 minutes

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