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5 42 1 0 3 Technique 1 Start in 1:00 Next This Session: Warm Up: 3 mins easy + 6 x 10 sec spins (6:00) Set 1 Technique work Set 2: 5 90%,

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Presentation on theme: "5 42 1 0 3 Technique 1 Start in 1:00 Next This Session: Warm Up: 3 mins easy + 6 x 10 sec spins (6:00) Set 1 Technique work Set 2: 5 90%,"— Presentation transcript:

1

2 Technique 1 Start in 1:00 Next This Session: Warm Up: 3 mins easy + 6 x 10 sec spins (6:00) Set 1 Technique work Set 2: 5 90%, 100%, 90% all flat effort Cool Down: 4 mins easy spin 42:00

3 Next GearSmall middle Time3:00 Effort %50% RPM DetailGentle warm- up Now Start in 30 secs Next 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

4 Next GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up Now GearSmall middle Time3:00 Effort %50% RPM DetailGentle warm- up

5 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

6 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

7 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

8 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

9 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

10 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

11 Now GearSmall middle Time10 sec Effort %85% RPM120+ DetailWarm-up

12 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

13 Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

14 Now GearSmall middle Time10 sec Effort %50% RPM DetailWarm-up

15 Now GearSmall middle Time10 sec Effort %85% RPM DetailWarm-up

16 Now 1 Minute Recovery Small 15, Easy Spin Next -2 mins technique work -2 mins easy -3 mins technique -2mins easy -3 mins technique -2 mins easy Next Gearsmall, middle Time2 mins Effort % RPM~90 DetailSingle leg, left leg

17 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailSingle leg, left leg, unclip right leg and spin with single leg. Aim to feel 4 parts of ‘circle: push, scrape, pull, push-over

18 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailSwap legs. Aim to feel 4 parts of ‘circle: push, scrape, OFFLOAD (you may have to pull), push-over

19 Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

20 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg push down (look down if it helps)

21 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg scrape at bottom of circle (look down if it helps)

22 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg OFFLOAD as foot comes up (look down if it helps)

23 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg PUSH OVER THE TOP(look down if it helps)

24 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg PUSH OVER THE TOP(look down if it helps)

25 Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

26 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg push down (look down if it helps)

27 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg scrape at bottom of circle (look down if it helps)

28 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg OFFLOAD as foot comes up (look down if it helps)

29 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg PUSH OVER THE TOP(look down if it helps)

30 Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

31 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg push down transitioning into scrape along bottom (look down if it helps)

32 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg scrape along bottom transitioning into offload

33 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg offload transitioning into push over the top (look down if it helps)

34 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg push over the top into push down

35 Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

36 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg push down transitioning into scrape along bottom (look down if it helps)

37 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg scrape along bottom transitioning into offload

38 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg offload transitioning into push over the top (look down if it helps)

39 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg push over the top into push down

40 Now GearSmall, middle of rear cassette Time2 mins Effort %70% RPM~90 DetailAim for 70% but concentrate on pedalling in circles

41 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on left leg full circles, smoothly transitioning between stages

42 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailBoth feet clipped in, concentrate on right leg full circles, smoothly transitioning between stages

43 Now Gearsmall, middle Time1 mins Effort % RPM~90 DetailRest, quick water intake and prepare for 20 mins of steady effort – high cadence, good technique

44 Now Gearyour choice Time5 mins Effort %90% RPMyour choice DetailFind that groove over the next 5 90% effort Before stepping up **think technique*

45 Now Gearyour choice Time10 mins Effort %100% RPMyour choice DetailFind that groove and work really hard to maintain a consistent 100% effort for the next 10 mins, don’t lose technique

46 Now Gearyour choice Time5 mins Effort %90% RPMyour choice DetailStill working very hard, this isn’t a rest – keep 90% effort + for next 5 mins before cool-down. Think left leg, right leg, are you maintaing technique?

47 Now GearSmall, middle of cassette Time4 mins Effort %50% - Cool Down RPMEasy spin Detail

48 Well done!! Technique 1 was brought to you by


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