Womens Bicycle Racing

Pittsburgh, PA

Workout of the Week #10

By Coach Suzanne • Mar 3rd, 2008 • Category: Training

The following is one of Coach Troy’s Free Spinervals workout, used with permission.

Workout of the Week

  Number 10

Week of March 03

by Coach Troy Jacobson

 

  • Warm up 5 minutes easy
  • 3×30 sec 53×15 @ 30 sr (Seconds Rest = easy spin)
  • 2 minute easy spin
  • 2 x (1 min in each gear 53×12-13-14-15-16-17-18) @ 1 min easy spin between each minute effort
  • Off bike, 1 x 3 min wall sits @ 30 sec rest (yes, that’s right - 3 min)
  • Off bike, 2 x 15 explosive vertical jumps @ 20 sec rest between
    sets of 15 jumps
  • Back on bike, 2 min spin
  • 5 x 30 sec superspin 42×18 (rpm >110) @ 30 sr
  • 1 minute easy spin
  • Repeat following 6 times
    • 15 sec 53×15 then
    • 15 sec 53×12 sprint then
    • 30 sec easy 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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