HOMEROUTINEBLOGABOUTCONTACT

Forgot password?
Not a member? Register Now!

Routines

Vuelta a Espana 2011 - Stage 13 (1382)

Not Rated    Login to rate this routine

In this routine, we will be 'riding' the toughest stage in the Vuelta a Espana: Sarria to Ponferrada: - with 2 Category 1 Hills and 3 Category 3 Hills.leave them with 2 words. "Race Pace" Break class into 3 sub-teams for drafting

For hill profile go to: http://www.lavuelta.com/11/en/recorrido/index.html?e=21 and click on Profile tab in middle of page

 

 
 Warm Up - pacing the start line I call it
 
Gun goes off start 1 min climb out-of-saddle to first Cat 3 Hill, Alto de Pico - The seated flat, fast pace for 1 min as we come to tier in hill
3 mins fast gradual climb both seated and srtanding that gets a little harder each minute call out each team to surge (faster pace) to set team pace up hill so we can draft till reach top of hill
 2 mins worth of sprints (seated, standing etal -your choice of sprint duration) as descend hill then 1 min seated falt into town of Becerrea

2nd Cat 3 hill standing for 3 mins add gear every 45 secs to top of O' Lago - use drafting as above.

Remove 1 gear and standing flat fast pace 1 min back to 1 min worth of sprints - 2.5 mins of seated flat fast pace down hill

1 min the 1st Category 1 heavy seated climb the Alto Folgueriras of Aigas, then 15 sec standing surges repeat 6 times with drafting

Descend hill removing 1 gear every 45 secs for 4 mins using jumps

Second Cat 1 Hill 1.5 min standing climb then surges seated for 15 seconds to Puerto de Ancares mountain pass - ad 1 gear after each surge repeat at least 6 times

Then 2 mins of standing sprints downhill

Final Cat 3 Hill ascent: have your team be the first at bottom hill with a 1 min sprint seated then for 3 mins with surges or drafting heavy seated and standing climb to top of  Puntio de Lomares

2 mins of jumps down hill with last 2 mins of sprints and seated flat to finish line in Ponferrada

 

 

 

 

Submitted by HollyB from PA on 10/13/11
Email: holly.baldwin@bbraun.com

Return to List