Womens Bicycle Racing

Pittsburgh, PA

Workout of the Week #52

By Coach Suzanne • Dec 30th, 2007 • Category: Training

A trainer workout by Coach Troy of Spinervals, used with permission.

Workout of the Week

Number 52
Week of December 24
by Coach Troy Jacobson

 

  • Warm up 5 minutes easy
  • 3×30 sec 42×15 @ 30 sr (Seconds Rest = easy spin)
  • 2 min easy spin
  • Repeat 4 times
    • 30 sec superspin 42×18 (rpm > 110)
    • 30 sec easy
    • 1 min steady
      • 1st time 53×15
      • 2nd time 53×18
      • 3rd time 53×12
      • 4th time 53×15
    • 30 sec easy
  • 2 min easy spin
  • 3 x 30 sec one-leg drill (alternate 3 times each leg) 53×15 with 30 sr between legs
  • 1 min easy spin
  • 5 min of alternating between 10 sec hard 53×12 and 10 sec easy in same gear
  • 2 min easy spin
  • Repeat 5 times
    • 20 sec build effort 53×15, then
    • 10 sec out of saddle sprint 53×12, then
    • 30 sec easy, recovery spin
  • cooldown 5-10 minutes
Key to Workouts
42×15 Gearing ratio description meaning 42 (small) front chainring and 15 (small) rear chainring.
L1 ‘L1′ stands for Level One and describes your tension if you are using a
stationary bike. A tension of ‘1′ is very easy and ‘5′ is very difficult.
SR Seconds of rest.
Rpms Revolutions per minute.

Coach Suzanne is the Team Director and Manager for Steel City Endurance Racing. She also the owner & Head Coach of Steel City Endurance, Ltd. She started training for tirathlons in 2002. 2008 marks her 2nd year of bicycle racing.
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