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TNT May 14 and 16 – time trialing and teamwork

May 13, 2013 Team Rides, Thursday Night Training Leave a comment
Posted by larry_nolan

TNT May 14 and 16 – time trialing and teamwork, to help us preapre for Calaveras, Dunlap and Sattley!

Tuesday May 14 @ Club Sport – sign-on and then depart at 6:30pm.

Head south to Lakeview/ Bayview/ Fremont Blvd course.
Rabbits – teammates on their time trial machines,
Chasers – teammates on their road bikes
warm-up for 3 laps
Five laps on, one lap regroup and recover
repeat
cool-down

Thursday May 16 @ Eureka and Stevenson – sign-on and then warm-up @ 6:15pm
Rabbits – teammates on their time trial machines,
Chasers – teammates on their road bikes
6 laps progressive warm-up until burn-off
Five laps on, one lap regroup and recover
repeat
cool-down

Time trail skills to work on – a) comfortableness in bars at speed in close proximity to others and through corners, b) pacing, especially with the headwind and tailwind sections, c) catching as many riders as you can, d) safe riding
Road bike skills to work on – a) cooperation with others, b) communicate, c) pacing, especially with the headwind and tailwind sections, d) catching as many riders as you can, e) switching groups during or after efforts, f) safe riding

See you there! Larry

TNT May 7 and 9

May 6, 2013 Team Rides, Thursday Night Training Comments Off
Posted by larry_nolan

Twofer – TNT May 7 and 9
May 7 @ Club Sport @ 6:30pm
- sign on before 6:30pm
- roll at 6:30pm heading east on Warren
- PPP repeats
- biggest loop possible for strongest riders (from Durham to Poda Court, then cross PPP)
- shorten the loop if you cannot or do not want to keep up with [...]

TNT May 2

May 1, 2013 Team Rides, Thursday Night Training Comments Off
Posted by larry_nolan

TNT May 2 plans
Thursday out on the road
6:15-6:30 sign on and parking lot skills
6:30 departure
heading north on Cherry, right on Central out to Thornton, left on Thornton, into Don Edwards, over the Dumbarton toll plaza, onto the dirt road and out to Nike Hill for some repeats, return out Coyote Park, right on Paseo Padre [...]

TNT April 25

Apr 24, 2013 Team Rides, Thursday Night Training Comments Off
Posted by larry_nolan

Thursday Night Training – April 25th
meeting – Eureka and Stevenson
sign-on and socialize before 6:15pm
6 lap progressive warm-up = stay in rotation, ride at the back or ride until you pop
2 technique sprints
short talk
main workout – long sprints from turn 3 (stop sign) to finish line (almost at turn 1), followed by 1/2 lap recovery, repeat [...]

TNT April 23

Apr 22, 2013 Team Rides, Thursday Night Training Comments Off
Posted by larry_nolan

TNT for tomorrow, Tuesday, April 23rd
- Club Sport – sign on and be ready for a 6:30pm departure
- roll over to Bayside/ Lakeside/ Fremont Blvd course
- Intent for tonight is TEAMWORK
What does TEAMWORK look like for this session?
- warm-up together for 3 laps. As the pace lifts, your smarts need to lift as well. [...]

TNT April 16

Apr 15, 2013 Team Rides, Thursday Night Training Comments Off
Posted by larry_nolan

sign-in, socialize and depart Club Sport @ 6:30
over to Warren for hill repeats
coaching notes (please read) :
- have a plan of how hard you want to work going into the workout
- we climb to build power (frequency), strength (duration), speed (gearing) and smarts
- different for this week – let’s have the fit riders go longer [...]

TNT Tue. April 9

Apr 8, 2013 Team Rides, Thursday Night Training Comments Off
Posted by larry_nolan

socialize, sign-in and roll away at 6:30pm from Club Sport
over to Bayview/ Lakeview/ Fremont Blvd
a) warm-up
b) sprints of various distances northbound after the corner of Lakeview and Fremont, recovery Bayview and Lakeview
c) tempo for those that don’t like to go slow
d) sprints/ recovery
e) cool-down and back to Club Sport
Larry

TnT 4/4/2013

Apr 4, 2013 Team Rides, Thursday Night Training Comments Off
Posted by bill_brier

Team,
Larry and Chris are out this week, so I’ll be there with the sign in sheet. We can do the following plan.
- Four technique sprints from 1 to 2 and 3 to 4
- 5 long sprints from 1 to 3
- 1 lap recovery
- 5 long sprints from 4 to 2
- 1 lap recovery
- 6 lap [...]