Warm-up:
53-25 spin 20 min.
53-23 spin 20 min
Set watch to repeat every 5 min.
53-12 5 min standing
53-23 5 min spin
53-12 5 min aero bars
53-23 5 min spin
53-12 5 min sitting on hoods
53-23 5 min spin
Repeat 2-3 times
then a cool down
I rent a movie to watch!!!!

10 min warm-up
53-25 2 min
move down a gear
2 min.
move down a gear
2 min.
move down a gear
2 min.
When at bottom start back up

My buddy Michael R. Rabe (Michael R. Rabe for short) designed a specific series of Compu Trainer courses for hill climbing power to help me prepare for Ironman Wisconsin. They have a series of the same grades at identical intervals. he built one with a 2.5%, 5% and 8%. It works awesome. He built the course to have an idnetical climb about every 2 minutes at 22 M.P.H. on the flats. There are about ten climbs and you can program the course to repeat for longer workouts. This works great. Michael R. Rabe is a genius.

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Tom Demerly
The Tri Shop.com

Tom,



Sounds like a good course. What's the total length? You should post that to the CompuTrainer or Crucible Fitness site and have CompuTrainer add a link. The Crucible Fitness courses are up here:

http://www.cruciblefitness.com/...ner/computrainer.htm

The CT 3D courses are up here:

http://www.computrainer.com/...urses/3dcourses.html

Best,

David in Taipei

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American's are definately infekting the world with there English grammer.

Parking towers (Man made switchbacks) on the mountain bike. Sometimes I use a high cadence and other times I grind a big gear depending on what I am trying to accomplish. I have no Idea what the grade is

Tom

Any way to translate the IMWI Course to time and intervals for those of us who dont have Computrainer? Such as >> 5 min flat easy spin, 5 min climb up the b_tch (if you rode the course you know what Im talking about), etc...

I use CTS Hill Climbing Video for Strength/Power Workouts. Its a good workout, but wont know results until Chicago gets outta of a deep freeze.

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-----------------------:)
SUPPORT OPERATION REBOUND:
http://www.operationreboundcalifornia.kintera.org/ejs3

Kestrel Syndicate
Macca Fan Club

Tom D-

You mentioned a custom made IM Wisc CT course. Any chance of getting a copy of it? Either post it here or email it?

Rick M.