Saturday spinning (17th 12:30-2pm)

Spinning and Cross Training
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CHANGE OF TIME! We’ll start at 12:30 or whenever I get there. Everyone is free to come earlier and start.

ALSO: I’ve committed to making waffles after the spin at my place!

12:30-14:00 in the McGill spin room. Don’t hesitate to ask if you have any questions.

  • Yes!
  • No…
  • I would love to come but I’m not sure if I can make it, I swear! Wait for me?

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I’ll get the workout to someone in case I won’t make it. @Nickkleb ?

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I’ve got family in town so I might not be able to make it, could I get a copy of the workout though to do on my own?

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Update: Cafe Nocture @ 11:00 am!

Thoughts on delaying the workout until 12:30 or 12:45? Milan-San Remo (first monument) is set to finish around 12:20 (ET). @Nickkleb and I were thinking of meeting somewhere prior to spin to watch the last 50km or so, probably around 11:00. Please indicate interest below!

  • Yes - Meet at a cafe somewhere close to McGill
  • Yes - Meet at Currie and watch in the cafeteria
  • No - I want to keep the spin @ 12 noon

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Some dets can be accesed here…

Camp Sagan!

1 Like
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Team Gilbert ftw

5

@sterlingshaner sure:

warm up:

  • 15 min
  • 3x sets of: 10 sec MAX (Zone 5), 2 min recovery (zone 2)
  • 3 min recovery

workout:

  • 10x sets: 30 secs ON (zone 5), 30 secs OFF (zone 2)

  • 7:30 min recovery

  • 5x sets: 10 secs MAX (zone 5), 45 secs threshold (90% FTP, zone 4), 2 min tempo (zone 3)

  • 8 mins recovery

  • 4 mins @ threshold (zone 4)

  • 2 mins recovery

  • 3 mins @threshold (zone 4)

  • 2 mins recovery

  • 2 mins @threshold (zone 4)

  • 2 mins recovery

  • 1 min MAX (zone 5)

10 mins cool down

3 Likes
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I’m ok with that since I won’t be able to be on time anyways. Is 12:30 ok for everyone?

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Also, WAFFLES!

1 Like
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waffles?

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YES! Let’s see how you compare to the distinguished Waffle House… can Felix handle the heat???

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Hey, could someone please bring a pedal wrench, I want to use my pedals. Thanks!