Background
I am thinking about participating in 2014 ETU Triathlon
European Standard Distance Championships (Kitzbühel, Austria June 19 2014 -
June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22
September 2013.
Update No 004 4 August 2013
Below is my play-list for the spinning classes this week.
These are 5:30pm and 6:30pm on Monday at FitnessFirst and 5:45pm on Wednesday
at BodyRox (both offer pay-as-you-go options).
The logic behind the sets is as follows…
Warm-up
Set 1
Climb - over-gear to work on strength
Climb - over-gear to work on strength <- this is fast/hard, so I have to work hard!
Cruise - recovery for those that need it (this is to offer people a ‘choice’ and some variety)**
Climb - over-gear to work on strength
Climb - over-gear to work on strength <- this is fast/hard, so I have to work hard!
Cruise - recovery for those that need it (this is to offer people a ‘choice’ and some variety)**
Fast - pure speed/endurance <- This is the key effort for
me
Cruise - recovery for those that need it
Cruise - recovery for those that need it
Set 2
Climb - over-gear to work on strength
Climb - over-gear to work on strength <- this is fast/hard, so I have to work hard!
Cruise - recovery for those that need it (this is to offer people a ‘choice’ and some variety)**
Fast - pure speed/endurance <- This is the key effort for me
Cruise - recovery for those that need it
Climb - over-gear to work on strength
Climb - over-gear to work on strength <- this is fast/hard, so I have to work hard!
Cruise - recovery for those that need it (this is to offer people a ‘choice’ and some variety)**
Fast - pure speed/endurance <- This is the key effort for me
Cruise - recovery for those that need it
Cool-Down
** Note: Not everyone coming to the class is expecting to
work this hard, or aiming to peak for a race in 7+weeks!
Playlist 130803/143906
1 Jailbreak 4:42 02/07/2013 21:17 AC-DC \'74 Jailbr -- 0:04:42 mins
2 Rattle 3:54 10/06/2012 12:03 Bingo Players 80 Crea -- 0:08:36 mins
3 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 0:12:43 mins
4 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:16:50 mins
5 Whirl-Y-Reel 2 (Folk Police Mix) 5:28 16/06/2007 1 -- 0:22:18 mins
6 Holiday 3:53 15/08/2007 21:15 greenday americanid -- 0:26:11 mins
7 No One Knows 4:39 12/05/2007 11:47 Queens Of The S -- 0:30:50 mins
8 Hangover 4:05 03/04/2012 22:02 Taio Cruz feat. Flo -- 0:34:55 mins
9 Salva Mea (Way Out West Remix) 7:50 12/05/2007 11: -- 0:42:45 mins
10 Dog Days Are Over 4:10 28/04/2013 17:14 Florence A -- 0:46:55 mins
11 I\'m A Man (Album Mix) 4:33 30/06/2013 20:03 Black -- 0:51:28 mins
12 Mpire (Original Mix) 6:25 02/06/2013 15:53 Moguai -- 0:57:53 mins
13 Keep Your Boots On 3:13 12/06/2011 16:19 Bodyrocke -- 1:01:06 mins
If you have any comments or advice either for me, or others
reading this blog please do get in contact with me
Tim HJ Rogers
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