Tuesday 23 January 2007
Monday 22 January 2007
RIDING WEEK COMMENCING 22 MON
RIDER OF THE WEEK
KAIRN STONE RIDING STRONG EVERY DAY!!!
Tues 1615 speed work Billacombe road
Thurs 1400 Novotel 3 hours
Sat 0800 4 hours no stop Novotel
Sun 0900 Novotel 3-4 easy cafe stop
Posted by JAMES SMITH at 19:56
Thursday 18 January 2007
WORK OUT OF THE WEEK
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
Posted by JAMES SMITH at 19:18
Saturday 13 January 2007
TRAINING FOR WEEK 15 JAN 07
Hello All after a massive 300 mile week!!
Rider of the week Rob Wilcocks - STRONG!!!
Tues 1615 speed work Billacombe road
Thurs 1400 Novotel 3 hours
Sat 0800 4 hours no stop Novotel
Sun 0900 Novotel 3-4 easy cafe stop
If you are going out leave a message!!
Posted by JAMES SMITH at 23:13
Monday 8 January 2007
TRAINING WEEK COMMENCING 8 JAN 07
Sat 0800 Novotel - 4 hours steady
Sun 0900 Novotel - 4-5 hours with cafe stop
Posted by JAMES SMITH at 20:16