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    Prepara: Rout e Slop e Time (Min) Cum-Time Gear RPM Details 1 2

    Uploaded by

    Ibere Datti
    The document outlines a 13 route cycling training plan with details of slope, time, gear, rpm, and exercise for each route. The plan starts with a 4 minute warm up at 90-100 rpm in a small gear. Route 2 involves 3 repetitions of 30" spin ups under 80 rpm followed by 30" of rest. The final route is a 4 minute cool down at 100-110 rpm in a small gear, followed by stretching.

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    Prepara: Rout e Slop e Time (Min) Cum-Time Gear RPM Details 1 2

    Uploaded by

    Ibere Datti
    14 views16 pages
    The document outlines a 13 route cycling training plan with details of slope, time, gear, rpm, and exercise for each route. The plan starts with a 4 minute warm up at 90-100 rpm in a small gear. Route 2 involves 3 repetitions of 30" spin ups under 80 rpm followed by 30" of rest. The final route is a 4 minute cool down at 100-110 rpm in a small gear, followed by stretching.

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    BRA1

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    The document outlines a 13 route cycling training plan with details of slope, time, gear, rpm, and exercise for each route. The plan starts with a 4 minute warm up at 90-100 rpm in a small gear. Route 2 involves 3 repetitions of 30" spin ups under 80 rpm followed by 30" of rest. The final route is a 4 minute cool down at 100-110 rpm in a small gear, followed by stretching.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    14 views16 pages

    Prepara: Rout e Slop e Time (Min) Cum-Time Gear RPM Details 1 2

    Uploaded by

    Ibere Datti
    The document outlines a 13 route cycling training plan with details of slope, time, gear, rpm, and exercise for each route. The plan starts with a 4 minute warm up at 90-100 rpm in a small gear. Route 2 involves 3 repetitions of 30" spin ups under 80 rpm followed by 30" of rest. The final route is a 4 minute cool down at 100-110 rpm in a small gear, followed by stretching.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    of 16

    PREPARA

    Rout
    e
    1

    Slop
    e
    1

    Time
    (min)
    4

    CumTime
    4

    4
    5

    2
    4

    1
    1

    9
    10

    Smx15
    Smx14

    6
    7

    1
    4

    1
    1

    11
    12

    Smx16
    Bgx16

    8
    9

    1
    3

    2
    3

    14
    17

    Smx16
    Smx16

    19

    Gear
    Small

    rpm

    Details

    90-100

    Warm up /
    Loose up
    3 times
    30" spin
    ups* and
    30" rest

    Bgx15

    <80

    Smx15

    30-35
    km/h
    90-100
    30-35
    km/h
    90-110
    30-35
    km/h
    90-110
    >80

    10

    Bgx16

    11
    12

    2
    1

    2
    3

    21
    24

    Smx16
    Smx16

    35-40
    km/h
    110
    80-100

    13

    26

    Smx16

    110

    3 times
    30" spin
    ups and
    30" rest

    3 times
    30" ILS **
    left leg
    only and
    30" ILS
    right leg
    only

    VAI

    Rout
    e
    1

    Slop
    e
    1

    Time
    (min)
    4

    CumTime
    4

    Gear
    Small

    rpm

    Details

    90-100

    Warm up / Loose
    up

    Rout
    e
    2

    Slop
    e
    3

    Time
    (min)
    3

    CumTime
    7

    Gear

    rpm

    Details

    Bgx15

    <80

    3 times 30" spin ups* and


    30" rest

    Rout
    e
    3

    Slop
    e
    4

    Time
    (min)
    1

    CumTime
    8

    Gear

    rpm

    Details

    Smx15

    30-35
    km/h

    Rout
    e
    4

    Slop
    e
    2

    Time
    (min)
    1

    CumTime
    9

    Gear
    Smx15

    rpm

    Details

    90-100

    Rout
    e
    5

    Slop
    e
    4

    Time
    (min)
    1

    CumTime
    10

    Gear
    Smx14

    rpm

    Details

    30-35
    km/h

    Rout
    e
    6

    Slop
    e
    1

    Time
    (min)
    1

    CumTime
    11

    Gear
    Smx16

    rpm

    Details

    90-110

    Rout
    e
    7

    Slop
    e
    4

    Time
    (min)
    1

    CumTime
    12

    Gear
    Bgx16

    rpm

    Details

    30-35
    km/h

    Rout
    e
    8

    Slop
    e
    1

    Time
    (min)
    2

    CumTime
    14

    Gear
    Smx16

    rpm

    Details

    90-110

    Rout
    e
    9

    Slop
    e
    3

    Time
    (min)
    3

    CumTime
    17

    Gear

    rpm

    Details

    Smx16

    >80

    3 times 30" spin ups and


    30" rest

    10

    Rout
    e
    10

    Slop
    e
    4

    Time
    (min)
    2

    CumTime
    19

    Gear
    Bgx16

    rpm

    Details

    35-40
    km/h

    11

    Rout
    e
    11

    Slop
    e
    2

    Time
    (min)
    2

    CumTime
    21

    Gear

    rpm

    Details

    Smx16

    110

    12

    Rout
    e
    12

    Slop
    e
    1

    Time
    (min)
    3

    CumTime
    24

    Gear

    rpm

    Details

    Smx16

    80-100

    3 times 30" ILS ** left leg only and 30" ILS


    right leg only

    13

    Rout
    e
    13

    Slop
    e
    2

    Time
    (min)
    2

    CumTime
    26

    Gear

    rpm

    Details

    Smx16

    110

    14

    Rout
    e
    14

    Slop
    e
    3

    Time
    (min)
    2

    CumTime
    28

    Gear
    Bgx16

    rpm

    Details

    80-100

    High
    speed!

    15

    Rout
    e
    15

    Slop
    e
    1

    Time
    (min)
    4

    CumTime
    32

    Gear
    Small

    rpm

    Details

    100-110

    Cool down and stretch


    afterwards

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