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Endurance 1 Start in 1:00 Next This Session:

Published byClinton Patrick Modified over 6 years ago

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Presentation on theme: "Endurance 1 Start in 1:00 Next This Session:"— Presentation transcript:

1 Endurance 1 Start in 1:00 Next This Session:
Warm Up: 3 mins easy + 6 x 10 sec spins (6:00) Set 1: Zone 2/3 undulating efforts (20:00) Easy spin (2:00) Set 3: Zone 2/3 undulating efforts (15:00) Cool Down (2:00) TOTAL 45:00 5 4 3 2 1

2 Now Start in 30 secs Next Next Gear Small middle Time 3:00 Effort %
Warm Up: 3 mins very easy 6 x 10 fast spins with 10 sec rest Gears: - Big or middle refers to front cog - Middle/biggest/smallest refers to rear cassette Next Gear Small middle Time 3:00 Effort % 50% RPM 90-100 Detail Gentle warm-up 5 4 3 2 1

3 Now Gear Small middle Time 3:00 Effort % 50% RPM 90-100 Detail
Gentle warm-up Next Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up 5 4 3 2 1

4 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

5 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

6 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

7 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

8 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

9 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

10 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

11 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

12 Now Gear Small middle Time 10 sec Effort % 85% RPM Detail Warm-up 5 4
3 2 1

13 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

14 Now Gear Small middle Time 10 sec Effort % 85% RPM Detail Warm-up 5 4
3 2 1

15 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

16 Big and middle of cassette Time - Effort % 80% RPM Detail
Now 1 Minute Recovery Small 15, Easy Spin Next - Random efforts - 20 mins Maintain Z2/3, no higher No lactic in legs, keep easy - Keep big cog on front - Move around rear cog - Change cadence as reqd Next Gear Big and middle of cassette Time - Effort % 80% RPM Detail Find cadence to achieve 80% effort 5 4 3 2 1

17 Big and middle of cassette Time - Effort % 80% RPM Detail
Now Gear Big and middle of cassette Time - Effort % 80% RPM Detail Find cadence to achieve 80% effort 5 4 3 2 1

18 Change cadence to achieve 80% effort
Now Gear Down 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

19 Down another 1 cog on rear Time - Effort % 80% RPM Detail
Now Gear Down another 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

20 Change cadence to achieve 80% effort
Now Gear Smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

21 Stand 10 seconds 5 4 3 2 1

22 middle of rear cassette Time 2:00 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 2:00 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in 5 4 3 2 1

23 Change cadence to achieve 80% effort
Now Gear Biggest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

24 Change cadence to achieve 80% effort
Now Gear middle cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

25 Change cadence to achieve 80% effort
Now Gear smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort Get ready for a long steady hill – stay Z3 max 5 4 3 2 1

26 Stand 10 seconds 5 4 3 2 1

27 Sit down – same gear 30 seconds 5 4 3 2 1

28 Stand 10 seconds 5 4 3 2 1

29 Sit down – same gear 30 seconds 5 4 3 2 1

30 Stand 10 seconds 5 4 3 2 1

31 Sit down – same gear 30 seconds 5 4 3 2 1

32 Stand 10 seconds 5 4 3 2 1

33 middle of rear cassette Time 1:30 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 1:30 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in again 5 4 3 2 1

34 Now Gear Drop down 2 cogs Time - Effort % 80% RPM Detail 5 4 3 2 1

35 Find cadence to achieve 80% effort
Now Gear middle of cassette Time - Effort % 80% RPM Detail Find cadence to achieve 80% effort 5 4 3 2 1

36 Change cadence to achieve 80% effort
Now Gear Down 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

37 Down another 1 cog on rear Time - Effort % 80% RPM Detail
Now Gear Down another 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

38 Change cadence to achieve 80% effort
Now Gear Smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

39 Stand 10 seconds 5 4 3 2 1

40 middle of rear cassette Time 2:00 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 2:00 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in 5 4 3 2 1

41 Change cadence to achieve 80% effort
Now Gear Biggest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

42 middle of rear cassette Time 2:00 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 2:00 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in 5 4 3 2 1

43 Change cadence to achieve 80% effort
Now Gear Biggest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

44 Change cadence to achieve 80% effort
Now Gear middle cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

45 Change cadence to achieve 80% effort
Now Gear smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort Get ready for a long steady downhill (rest!) 5 4 3 2 1

46 Big and middle of cassette Time - Effort % 80% RPM Detail
Now 2 Minute Recovery Small 15, Easy Spin Next Same again but only 15 mins this time Really aim to keep effort below 85% and within Z2/3 Next Gear Big and middle of cassette Time - Effort % 80% RPM Detail Find cadence to achieve 80% effort 5 4 3 2 1

47 Big and middle of cassette Time - Effort % 80% RPM Detail
Now Gear Big and middle of cassette Time - Effort % 80% RPM Detail Find cadence to achieve 80% effort 5 4 3 2 1

48 Change cadence to achieve 80% effort
Now Gear Down 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

49 Down another 1 cog on rear Time - Effort % 80% RPM Detail
Now Gear Down another 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

50 Change cadence to achieve 80% effort
Now Gear Smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

51 Stand 10 seconds 5 4 3 2 1

52 middle of rear cassette Time 1:00 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 1:00 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in 5 4 3 2 1

53 Change cadence to achieve 80% effort
Now Gear Biggest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

54 Change cadence to achieve 80% effort
Now Gear middle cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

55 Change cadence to achieve 80% effort
Now Gear smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort Get ready for a long steady hill – stay Z3 max 5 4 3 2 1

56 Stand 10 seconds 5 4 3 2 1

57 Sit down – same gear 30 seconds 5 4 3 2 1

58 Stand 10 seconds 5 4 3 2 1

59 middle of rear cassette Time 1:00 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 1:00 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in again 5 4 3 2 1

60 Last bit of the hill before a nice cruise downhill
Now Gear Drop down 2 cogs Time - Effort % 80% RPM Detail Last bit of the hill before a nice cruise downhill 5 4 3 2 1

61 Big and middle of cassette Time - Effort % 80% RPM Detail
Now Gear Big and middle of cassette Time - Effort % 80% RPM Detail Find cadence to achieve 80% effort 5 4 3 2 1

62 Change cadence to achieve 80% effort
Now Gear Down 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

63 Down another 1 cog on rear Time - Effort % 80% RPM Detail
Now Gear Down another 1 cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

64 Change cadence to achieve 80% effort
Now Gear Smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

65 Stand 10 seconds 5 4 3 2 1

66 middle of rear cassette Time 2:00 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 2:00 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in 5 4 3 2 1

67 Change cadence to achieve 80% effort
Now Gear Biggest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

68 Change cadence to achieve 80% effort
Now Gear middle cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort 5 4 3 2 1

69 Change cadence to achieve 80% effort
Now Gear smallest cog on rear Time - Effort % 80% RPM Detail Change cadence to achieve 80% effort Get ready for a long steady hill – stay Z3 max 5 4 3 2 1

70 Stand 10 seconds 5 4 3 2 1

71 Sit down – same gear 30 seconds 5 4 3 2 1

72 Stand 10 seconds 5 4 3 2 1

73 middle of rear cassette Time 1:30 Effort % 80% RPM - Detail
Now Gear middle of rear cassette Time 1:30 Effort % 80% RPM - Detail Find cadence to achieve 80% effort and settle in again 5 4 3 2 1

74 Last bit of the hill before a nice cruise downhill
Now Gear Drop down 2 cogs Time - Effort % 80% RPM Detail Last bit of the hill before a nice cruise downhill 5 4 3 2 1

75 Endurance 1 was brought to you by
2:00 cool down Small middle easy spin Well done!! Endurance 1 was brought to you by 5 4 3 2 1

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