Club Spinning Session

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[Aquathlon 2010]

Aquathlon 2010
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September 2010

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		Events
Sep 12 - Swim Sessions (KHVIII) Sep 14 - Run Session (Memorial Park)

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[richy4]

Hi all
Spinning starts again Thursday 22nd October at Fitness First gym, De Montfort Way, Coventry (behind Tesco at Cannon Park). 7:30pm start, all welcome, Only £3.50.
Slightly later time and new instructor.

See you there

[ed_m]

Cheers rich,
I've bounced this into the announcement area so its visible to the world at large.

Might even make an appearance myself sometime.

[Captain Snax]

and some great music on its way to spin to.....I know Rich has been researching some good spinning music on Tri talk and planning some banging tunes to motivate us all

.....I am canvassing for some heavy rock for Mr Snax and Angry Pete!!

[Captain Snax]

Starts tomorrow. Yes Thurs 22nd Oct, 7.30pm at Fitness First Canon Park

[Captain Snax]

judging by the buckets of sweat Rich worked us hard last night. 

His mix of spin ups and 5min and 10min combined with some technique pointers kept me entertained....

and with his motivational music mix of rock, indie and pop,its gotta be the workout of the week.

definitely worth going if you wanna build your fitness over the winter

....and just as good as Brunty and Burder.

[richy4]

Hi everyone, I shall be posting the last weeks spin session on here so those that missed it ( shame on you ) can have a go at it some other time, and it also lets you see what the session is like if your curious.

Hope to see a few more of you this week

LAST WEEKS SESSION

Warm up including 4x30sec sprints
3x5min aerobic effort (80-90rpm) with 1min rest  in between (RPE 5-6)
1 minute recovery pedal
10x10 sec high cadence (100rpm +) with 10 sec rest
1 minute recovery pedal
10 min steady state aerobic (90-95rpm, RPE 6-7)
1 min recovery pedal
6x10 sec high cadence (100+rpm) with 10sec rest
Cool down 5-10min inc stretch

[richy4]

LAST WEEKS SESSION

Gentle spin
stretch, neck, back, chest, shoulders
4x30 sprints @ 30sec rest

Flat terrain
Standing hill climb + 3 TURNS
Seated climb -1 TURN
Sprint -1 TURN
Recovery -1 TURN
Repeat 45sec
Repeat 60sec
Repeat 1.5 min

STEADY STATE AREO 85-90rpm REP 6-7

Recovery + DRINNK

(Big Hill increase resistance every 45sec)
Seated climb +1 TURN
Standing Climb +1 TURN
Seated Climb + HALF TURN
Standing Climb +1 or HALF TURN (hold till end)

Recovery spin  DRINK

ROLLING HILLS
Vary resistances up and down big and small
add at least 2 surges standing

HILLS WITH SPRINTS
Short Standing Climb
seated sprint
Recovery

Repeat changing length of hills 30/40/60/2min

Spin out legs
Drink
Stretch, quads, calfs, hamstrings, gluets

[richy4]

Last weeks session:

Warm-up:  Gentle progressive spin 3:45

Sprint:  4 Varialble Sprints 15 seconds, 20 seconds, 25 seconds, 30 seconds (Recovery the same)

Hill 1: Increase resistance/cadence every 45 seconds, 1st three in the saddle last on increase # 4, you are out of the saddle and hold it. (4:38)

Hill 2:  It's a rolling hill with small increases and decreases in resistance and large increases in resistance; keeping the same cadence all all the way; in and out of the saddle (6:31)

Hill 3: One large increase in resistance; cadence increases and decreases every 30 seconds from quick to quicker, to slow pace  and repeat (3:59)

Rolling Hill: Increase and decrease resistance every 30 seconds and Increase and Decrease Resistance often; All seated (9:11)

Steep hill: Six increases in resistance on #4 out of saddle; but you will go back to saddle briefly with increases #5 & #6  (4:48)

Sprints: 3x30 second sprints with 30 second recovery’s (3:11)

Hills with a short Sprint in the middle: Short climbs finishing with short 15 second sprints and 15-30 second recoverys (4:35)

A hill to the end: Song: a Pyramid Hill thank gets steeper on each portion, your recovery is getting out of saddle on the 30 seconds and slowing the pace, resistance only goes up (5:48)

Recovery:  Stretches breathing to your diaphram

[richy4]

Last nights session:

Warm up at 65 - 70% intensity for 5 minutes.
Seated - 70% (with low intensity - lots of speed)  @ 1 minute then add 5% = 75% @ 1 minute, then add 5% = 80% @ 1 minute - until you reach your maximum +/- 90% intensity.  Obviously your speed slows down but try to keep pushing hard. (total of approx. 5 minutes till 90% or 5 increases):
Always come back to the start - 70% and push it flat out for 1 minute.   
RECOVER - 1.5 minutes

Standing - same routine - start at 75% - speed @ 1 minute + 5% @ 1 minute + 5% @ 1 minute etc until you reach your maximum +/-90% @ 1 minute then end with:
75% - for 1 minute flat out. 
RECOVER - 1.5 minutes

Now, things get rolling -
Seated - 70% - 45 seconds, - 75% @ 45 seconds, - 80% @ 45 seconds - 85% @ 45 seconds - 90% @ 45 seconds:  end with 70% - 1 minute flat out. 
Recover 1.5 min.

Repeat standing @ 45 seconds each and end with 75% - 1  minute flat out. Recover 1.5 min

Repeat sequence @ 30 seconds each   1  minute flat out. Recover 1.5 min

Repeat sequence @ 15 seconds each   1  minute flat out. Recover 1.5 min

Cool down gentle spin and stretch 5-10mins

[richy4]

THIS WEEKS SESSION

1. Warm up, seated flat with accelerations
2.  Out of Saddle @ 5 tension Jog with high/low @ chorus
 
3 Fast/faster/fastest
Spin ups
40 sec/10/10
30 sec/20/10
20 sec/20/20
15 sec/15/15
10 sec/10/10
 
4. Isolations… Out of Saddle HP1…1:30…with two 15 sec hover isolations….HP2….1:30…with two 15 sec hover isolations
 
5. Two minute fast flat @ 4 … add 1 notch of tension after 1 minute…. add 1 more after another 1 minute.
 
6. Progressive climb
Start @ 5, Seated 20/20 out of saddle/2
ADD 1… 30 seated/ 30 out of saddle/2
Add 1 … 40 seated/40 out of saddle/2
Add 1… HEAVY seated 1 minute
 
7. out of saddle Heavy resistance 1 minute… take off resistance 1…1 minute…Take off 1…1 minute with two 15 SEC isolations…. take off 1 and sit @ 5 flat ride to end
 
8. HOVER mix
Seated 5 @ 1 minute… out of saddle/2 @ 1 minute…out of saddle/3 30 sec – HOVER 1 minute
Increase tension and repeat
 
9. Continue the hover loop
20/20/20 —HOVER 1 minute
30/30/20 —HOVER 1 minute
 
10 Seated fast flat for 30 sec … OSS/2 JOG 30 sec.
Repeated 4 X
 
11. Sit/stand/run
20 sec seated fast flat/ 20 sec out of saddle/2 15 sec out of saddle/3 RUN
Repeat 3X
 
Cool down
and stretch

[richy4]

just a quickie to say spinning is back on this Thursday 7:30pm at £3.50 now....

[Gadget]

A monster session last night...........legs were burning. Great session excellently put together and great to see the numbers increasing as living up to those New Year resolutions kicks in!

Just a quick note to all thinking of getting along........if you have been struggling to get out recently then here is an easy way of getting an extra session in and the work done now will pay dividends when you get racing so get along. We have been very lucky with our instructors over the last couple of years and Rich is living up to it with some well structured sessions......great fun and the chance to catch up with members who you can then train with over the spring and summer months

[Captain Snax]

well said Mark.

[richy4]

Thanks Mark for the kind comments.

Heres last weeks session so you can have a look and see what you may have missed.

WARM UP                                                                                                  5-10 MIN

1MIN SEATED CLIMB / REST
1MIN SPRINT / REST
1MIN STANDING JOG / REST

1.   SEATED HILL 
+ RESISTANCE 30SEC MEDIUM                   4 MIN

2. 20 SEC SPRINTS
HALF CLASS SPRINT HALF RECOVER                            3 MIN

3. RECOVERY                        1 MIN

4. DECREASING HILL
-RESISTANCE every 30 SEC START HARD
NO HANDS ON HANDLE BARS                               4.30 MIN

5. SLOW HILL
INCREASE MED TO HARD every 60 SEC + RESISTANCE                      3MIN

6. RECOVERY                        1 MIN

7. SPRINTS                        3.30MIN

8. DECREASING HILL
every 30 SEC - RESISTANCE                     3 MIN

9. 20 SEC SPRINT 20SEC HILL
 HALF CLASS DOES EACH                                   3 MIN

10. RECOVERY                        1 MIN

11. DECREASING HILL
 every 30SEC - RESISTANCE NO HANDS               4 MIN

12. 30 SEC SPRINTS 15 SEC HILL CLIMB                         5 MIN

RECOVERY                                   1MIN

13. HILL CLIMB MEDIUM
+RESISTANCE every 15 SEC REST, 15 SEC AT END             1 MIN
14. REPEAT                         1 MIN

15. SEATED CLIMB
+RESISTANCE every 30 SEC STAND AT ANY TIME              4 MIN
13. SPRINT                                    1 MIN


COOL DOWN & STRETCH                                                                                     5-10 MIN

[richy4]

hi everyone sorry about tonight and the session being cancelled.
The roads with the snow were bad and then gridlocked.

My apologies, and i will make it a hard one for next week!