• Mont Tremblant Duplessis Climb - Spin class

    Mont Tremblant Duplessis Climb - Spin class

    This week would have been our Mont Tremblant Training Camp BUT
    do to COVID19 we had to cancel the camp......so today's ride is what we would have done at camp, which is the Duplessis Climb. If you were participating in the 5150 or Half Ironman you would be climbing it once. If you were participating in the Ironman you would be climbing it twice. Follow this ride with a 5-15km run if you really want a challenge or you want to duplicate what we would have done at camp. Warm-up for 5 min @ Z1-2 then lets.......climb!!!!! ....

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  • Lactic Acid Buffering Spin Workout

    Lactic Acid Buffering Spin Workout

    Join Coach Julia Aimers for our Lactic Acid Buffering Spin workout. Warm-up

    5 min Z1 (80-90 RPMS) 5 min Z2 (85-95 RPMS) Workout
    (2 sets)
    30 sec Z4 - 30 sec Z1 (slow legs) 60 sec Z4 - 60 sec Z1 90 sec Z4 - 90 sec Z1 2 min Z4 - 2 min Z1 Set #1 on FLATS
    10 min Z2 (85-95 RPMS) Set #2 CLIMBING
    20 min Z2 2 min Cooldown Z1 ....

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  • Spinning - Descending Cruise Ladder

    Spinning - Descending Cruise Ladder

    Join Coach Julia Aimers for a Descending Cruise Ladder Spin workout. WU 5 min Z1/Z2 @ 85-95rpms 5 min Z2 @ 85-95rpms WO 5 x 30 sec on @Z4/5 x 30 sec off @Z2 (85-95 RPMs) 12 min on @Z4/3 min off @Z2 (Flat 80-90 RPMs) 8 min on @Z4/2 min off @Z2 (Flat 80-90 RPMs) 5 min on @Z4/2 min off @Z2 (Hill 60-70 RPMs) Tabatas 20 sec on/10 sec off (85-95 RPMs ON/75-85 OFF) CD 8 mins *WU = warmup *WO - main workout *RPMS = revolutions per minute *CD = cooldown #spinning, #cycling, #indoorcycling, #cyclingfortriathletes, #triathlon, #triathlontraining, #triathletelife, #triathlete, #freeonlinecycling, #triathloncoach, #triathloncoaching, #spinclass ....

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  • Peak Power Interval Spin Class

    Peak Power Interval Spin Class

    Join Coach Julia Aimers for a Peak Power Interval Spin Class WORKOUT WARMUP 7 mins then..... 4 x 1' min on/1' off Recover 2 min TEST 4 min Hard Flats (Heart Rate or Watts)/2 min easy 4 min Hard Climb/2 min easy *3 sets of 2 min below Zone 4 1 min hard at Zone 4 30 sec harder at Zone 5 3 min recovery *Note Set 1 - 80 - 90 rpms Set 2 - 60 - 70 rpms Set 3 - 80 - 90 rpms COOLDOWN ....

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  • Intervals on the Bike

    Workout Description 10 min warm-up 6 x 40"/20" off building to Z5 3 min recovery 5 sets of building by the minute always taking 2 min recovery in between each set 1) 4 min Z4/1min Z5 - 2 min rest 2) 3 min Z4/2min Z5 - 2 min rest 3) 2 min Z4/3min Z5 - 2 min rest 4) 1 min Z4/4min Z5 - 2 min rest 5) 5 min Z5 Cool down for 6 minutes ....

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