Welcome to the Cortland Tri Club Spin Workout Page.
| January | February | March |
| 1/28/10 | 2/28/10 | 3/9/10 |
| 1/26/10 | 2/23/10 | |
| 2/16/10 | ||
| 2/9/10 | 3/2/2010 | |
| 2/4/10 | ||
| 2/2/10 |
Here is the Reference to some terms you might find in the workout
| Standing Climb | Shift to your Largest Cog in Front, Smallest in back, Stand up |
| Sitting Climb | Shift to your Largest Cog in Front, Smallest in back, Stay in the saddle |
Big / 15 |
largest Cog in the Front / Largest Cog in the back |
| Big / 12 | largest Cog in the Front / Middle of the cogs in the back |
| Big / 8 | Largest Cog in the Front / Smallest Cog in the back |
| Super Spin | Maintain a 120 Spin Cadence |
| Flat Ride | Pedal as if you were riding on a Flat Road |
| Waterfall | This activity can be done standing or sitting. Imagine everyone in a line. Pick an end to start. Everyone begins to pedal all out, you cannot stop until the person in front of you goes into a recovery pedal. The person behind you cannot recover until you do, etc, etc. This is very difficult for the last person in line. Then you can always reverse directions!! |
| Sprint (aka Downhill) | Fast as you can! |
| Recover | spin with little or no effort. Lower the resistance, spin your legs easily, get a drink from your water bottle and take it easy for the time. |
| Single Legs | you will take one leg off the pedal so you can pedal with just one leg, then you will repeat with the opposite leg. |
| Gear up | shift up to the next highest gear on a specific interval, usually 1 min |
| Gear Down | shift down to the next lowest gear on a specific interval, usually 1 min |