Hey Team
Noosa has been and gone and the Fusion crit is next for everyone to have a crack. For the A grade boys I am sponsoring the most aggressive ride so it would be great to see the money go to the Data#3 Cycling Science team!! This week session is more speed to suit this weekend's crit.
Hill session• Warm up 20mins and build to 80% effort.• Complete 1 km efforts @ 80% effort (only) cadence 60 to 80RPM. Easy gear, descend• Complete 1 x 100m 100% efforts with 400m recovery still climbing repeat until top of climb• 10mins spinning on flat• Complete 5 x 100m 100% efforts out of saddle on bottom of climb (channel 10 side) descend after each effort with full recovery between each 100m sprint..• Easy spin home cadence 90RPM @ 60% effort
Threshold session• Warm up 20mins and build to 80% effort. ∙ Complete 10mins @ 80% effort cadence 100RPM ( can be in groups rolling paceline )∙ Complete 5 x 1km TT efforts @ 100% effort cadence 100RPM with full recovery between efforts.Easy spin for rest of ride. Session is design to sharpen legs and give plenty of recovery before the weekend.
Good luck team
Gilly
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