To get Dates and Times click + Expand
20010 - 2011 CriticalSpeed YWCA Rides
Price: $20.00 each for non CSR athletes
Dates: Thursday Evening 6:30 - 8:30PM
After May 7, group cycling sessions may be outdoors
| DATE |
LOCATION & TIME |
November 4
|
YWCA Studio A at 6:30 till 8:30 pm |
November 11
|
YWCA Studio A at 6:30 till 8:30 pm |
November 18
|
YWCA Studio A at 6:30 till 8:30 pm |
November 25
|
YWCA Studio A at 6:30 till 8:30 pm |
| |
|
December 2
|
YWCA Studio A at 6:30 till 8:30 pm |
December 9
|
YWCA Studio A at 6:30 till 8:30 pm |
December 16
|
YWCA Studio A at 6:30 till 8:30 pm |
December 23
|
No Session
|
| |
|
January 6
|
YWCA Studio A at 6:30 till 8:30 pm |
| January 13 |
YWCA Studio A at 6:30 till 8:30 pm |
January 20
|
YWCA Studio A at 6:30 till 8:30 pm |
| January 27 |
YWCA Studio A at 6:30 till 8:30 pm |
|
|
February 3
|
YWCA Studio A at 6:30 till 8:30 pm |
February 10
|
YWCA Studio A at 6:30 till 8:30 pm |
February 17
|
YWCA Studio A at 6:30 till 8:30 pm |
February 24
|
YWCA Studio A at 6:30 till 8:30 pm |
| |
|
March 3
|
YWCA Studio A at 6:30 till 8:30 pm |
March 10
|
YWCA Studio A at 6:30 till 8:30 pm |
March 17
|
YWCA Studio A at 6:30 till 8:30 pm |
| March 24 |
YWCA Studio A at 6:30 till 8:30 pm |
| |
|
April 7
|
YWCA Studio A at 6:30 till 8:30 pm |
April 14
|
YWCA Studio A at 6:30 till 8:30 pm |
April 21
|
YWCA Studio A at 6:30 till 8:30 pm |
April 28
|
YWCA Studio A at 6:30 till 8:30 pm |
| |
|
May
|
YWCA Studio A at 6:30 till 8:30 pm |
2010 - 2011 Running Track Sessions and Body Conditioning Circuits
Price: $10.00 each for non CSR athletesDates: Tuesday or Thursday Evenings
After May 13, group interval running sessions may be outdoors
| DATE |
LOCATION & TIME |
Nov. 16, 2009
|
Olympic Oval at 7:00pm - 8:30pm |
November 23
|
Olympic Oval at 7:00pm - 8:30pm |
November 30
|
Olympic Oval at 7:00pm - 8:30pm |
December 7
|
Olympic Oval at 7:00pm - 8:30pm |
| December 14 |
Olympic Oval at 7:00pm - 8:30pm
|
January 11, 2010
|
Olympic Oval at 7:00pm - 8:30pm |
January 18
|
Olympic Oval at 7:00pm - 8:30pm |
| January 25 |
Olympic Oval at 7:00pm - 8:30pm |
February 8
|
Olympic Oval at 7:00pm - 8:30pm |
| February 15 |
Olympic Oval at 7:00pm - 8:30pm |
| February 22 |
Olympic Oval at 7:00pm - 8:30pm |
March 1
|
Olympic Oval at 7:00pm - 8:30pm |
March 15
|
Olympic Oval at 7:00pm - 8:30pm |
| March 22 |
Olympic Oval at 7:00pm - 8:30pm |
April 5
|
Olympic Oval at 7:00pm - 8:30pm |
April 12
|
Olympic Oval at 7:00pm - 8:30pm
|
April 19
|
Olympic Oval at 7:00pm - 8:30pm
|
May 3
|
Olympic Oval at 7:00pm - 8:30pm |
| May 10 |
Olympic Oval at 7:00pm - 8:30pm |
|
THE INFAMOUS CSR BRICK SESSIONS
To view an example of a Brick Session + Expand
Example BRICK session during Pre-Competition
Training Phase
Total Time: 3 hours of Biking
KEY: ' = Minutes; " = Seconds; rpm = revolutions per minute
HR = Heart; rate ; Z = heart rate Zone
Start at 9am! Get there early to set up.
Half Ironman athletes are finished after Transition 3 and a 10 minute
cool down on the bike!
0-15' : easy spin warm up going from 70 rpm to 100rpm (Z1 HR)
15-20' : Hold 110-120 rpm in easy gear (Z1 HR)
20-40' : 2 x 15" single leg with 30" spin between then switch legs
2 x 30" single leg with 45" spin between then switch legs
2 x 45" single leg with 60" spin between then switch legs
2 x 60" single leg with 120" spin between then switch legs
40-45' : 10 X 15" accelerations up to 140 rpm, go on 1'
(Z5 effort due to high cadence)
Transition 1 Run for 10 minutes starting at a slow Ironman Pace for 5 minutes (Z2),
then the last 5 minutes at half Ironman pace or Z3 (there should be 10
seconds per 200 difference). Here are the 200m split times for each mile pace:
80" =10:44
75" =10:04
70" = 9:24
65" = 8:43
60" = 8:03
55" = 7:23
50" = 6:43
45" = 6:02
40" = 5:22
45-65' : easy spin warm up doing the following!
Make up 5 groups.
Group1 starts spinning at 120 rpm in an easy gear, then group 2 joins them 30 seconds later,then group 3 30" later, then group 4 30" later, then group 5 30" later. Make sure all groups start! Next wave starts (group 2 starting), 60 seconds after the entire group finishes the 120 rpms.
65-85' : 15" Biggest gear at 60rpm, stay seated.
Rest = 45" spinning at 100rpm!
then 30" Biggest gear at 60rpm, stay seated.
Rest = 60" spinning at 100rpm!
then 45" Biggest gear at 60rpm, stay seated.
Rest = 90" spinning at 100rpm!
then 60" Biggest gear at 60rpm, stay seated.
Rest = 120"spinning at 100rpm!
Repeat the above portion!
85-90' : Spinning at 110-120 rpm light gear (Z1)
Transition 2 (total of 10 minutes, no more)
Run no faster than Half IM pace.
Every 2 laps alternate:
60" Bridge
50 Chinnies or crunches
90-105' : easy spin warm up going from 80 rpm to 120rpm (Z1-2 HR)
105-115' : 8 x 15" standing in moderately easy gear with 45" rest,
spin it out for 2' till 115' Controlled.
Do not go too hard! Relax and keep the cadence high at 75-90 rpm
115-130' : Pyramid Training. Done in your small chain ring. Assuming you all have 9 speed rear cog set (gear 1 is the easiest, 9 the hardest)
Start: Gear 3 for 2'.00"
Gear 4 for 1'.45"
Gear 5 for 1'.30"
Gear 6 for 1'.15"
Gear 7 for 1'
Gear 8 for 45"
Gear 9 for 30"
Take 2 minutes to spin easy, then start with Gear 9 for 30" and work
to gear 3! Repeat the above portion!130-135' : Spinning at 110-120 rpm light gear (Z1). Transition 3 ( Running total of 10 minutes, no more)
Lap 1: Ironman Pace (2/10 Perceived Exertion)
Lap 2: Marathon Pace (4/10)
Lap 3: Half Marathon Pace (6/10)
Lap 4: 10km pace (8/10)
Repeat until your time is up!
135-145' : easy spin warm up going from 70 rpm to 100rpm (Z1 HR)
145-160' : 5 X 60" single leg drills with 30" spin between legs!
160-170' : 4 x 60" standing in moderately easy gear with 60" rest,
spin it out for 2' till 65' Concentrate on efficiency and smoothness
of the climb! Relax!
170-179' : Choose moderately hard gear
(big chain ring and gear 3 or 4)
30" in Normal Position (hands on brake hoods)
30" Aeroposition
30" Standing
Rest 90"
Repeat 3 times starting with a different position each time.
179-180' : spin easy
Transition #3Run 10 minutes easy in Zone 2 (Ironman Pace)
This will be your cool down this week! Make sure not to run hard, but
relaxed and easy! Do some stretching afterwards!
Make sure to eat during session! Try to consume 200-400 KCal during and then use your recovery drink after the session! Try to get in 500Kcal immediately after the workout!
|
Cost: FREE for CSR Program athletes$30.00 drop in for Personal Coached Athletes
Public Athletes need to purchase a 10 pass drop in card for $300.00 to participate in the AEROBIC POWER and ENDURANCE BRICKS.
Equipment: Bike and Trainer, Swim gear, Run Gear and Personal Nutrition. Water and Gatorade Provided.
All fees are to be paid at time of session. This includes access to the facility.
If you are looking for Triathlon BIKE - RUN training sessions lasting several hours or mini sessions, this is for you. Guaranteed to challenge you physically and mentally with tons of variety.
The coach will lead you through technical drills, core stability, core strengthening and various running speeds all in one session! At the end of this sessions you will be ready to drop and money well spent! These coached drop-in brick workout is 3 - 5 hrs long, and is coached by one of CriticalSpeed.com's coaches.
Actual Heart Rate Trace of a 4 Hour Brick Session
(1 - 2 Hours: These include drop-ins for Bikes, drop-ins for Runs, drop-ins for Swims)
