Congratulate yourself for consistently coming out to these workouts. This is a great time of year to get together for a ride, so let’s wrap up the year in fine style.
-6:30pm warm-up paceline with increasing speeds. Mind the gaps and if you fee great you pull longer, not faster. Not feeling so great? sit at the back or make it a very short pull at the front.
-Two “form” sprints to show us you have good form in a really light gear and your body is awake!
- cornering drill on corner one
- 3 lap paceline warm-up, then
- 3 laps breakaway drill we didn’t do last week… groups of 3 to 5 of working together so that you stay away -and- that you place as well as you can
- 3 lap paceline together, then repeat breakaway drill
- 3 lap cool-down
finish by 8pm
I will not be at the Dec. 29 TNT session.
Thursday, December 15, 2011 training plans
before 6:30pm – sign in
6:30pm – finish up warm-up with 6 laps at an increasingly faster pace (from 18 to 23+ mph – not 21 the whole time!)
two technique sprints from corner two to corner three
main drill – a) from corner four start in a very light gear (e.g. 39×19) and start your sprint, trying to get the best position going into corner one (inside and able to pedal and not brake), change gears to something very big (e.g. 53×12) and cool down from corner one to corner four – repeat five times
main drill – b) from corner four start in a very big gear (e.g. 53×12) and start your sprint, trying to get the best position going into corner one (inside and able to pedal and not brake), change gears to something very light (e.g. 39×19) and cool down from corner one to corner four – repeat five times
IMPORTANT – we are a team, so please slow down between corners three and four and wait for teammates!
main drill – c) breakaway with 5 laps to go – split into three groups and paceline as if you are in a breakaway. 5 laps to go and you need to try to win from this group. Cooperate for awhile so that you are not caught but play to your strength so that you can try to win. – repeat until 7:45pm cool-down.
Lights are required! See you there, Larry
Dec 10, 2011 Ride reports
This weekends ride was a planned ride out to the Pescadero RR course and do a lap of reconnaissance
I scheduled that we meet at the Sharron Heights shopping center on Sand hill Road in Menlo Park. It turned out to be a good jumping off point, with a Starbucks, CVS and Safeway right there to cope with any last minute emergencies.
The majority of the ‘A’ Group met in Niles and rode out from there. this added another 46 miles to their day, for a grand total of somewhere around 103 miles, plus a whole heap of climbing.
It was pretty darn cold when we we met at 08:20. The ‘A’ group consisting of Bill, John Berg, John Lem, Sandra, Chris Menicou and Nick Marshall who rode out and West K and one of our new juniors Brandon Chen who drove out soon got signed in and rolled out. The ‘B’ group was myself, Wynn K, Penny Peng, Doug Ward, Ken Obata and Lindsay K.
Our first obstacle was Old La Handa. It has been too long since I rode up this classic climb, and I was not disappointed. It was a terrific climb and I really enjoyed it. We regrouped at the top, crossed Skyline and dropped down the otherside to join 84. The pace picked up on the slight descent and it was a lot of fun. Too much fun in fact, has Penny, Doug, Ken and myself missed the left on to Pescadero Road and went 5 miles out of our way before we put th eanchors on and rode back to rv with Wynn and Lindsay, who had stopped in a sunny spot on Haskins Hill.
Another nice ascent, and then the techical drop down to Pescadero. Onto Stage Road, and I was disappointed to see that the steel sculpture of teh soldier was gone. Climbing Stage road ws nice in the sun and then the next descent to San Gregorio, where we refuelled. Back on to 84 we completed the lap and then began the climb of Alpine. i have never done Alpine, and was amazed how scenic and quiet it is. i think in the 8 miles of climbing, we saw three cars. I definately want to go back and do that climb again.
Lindsay was beginning to feel the effects of the vertical challenge and distance, but kept up a slow steady pace the whole way up. It was a very impressive show of determination. By this time i had waved Ken and Doug on so that they would not be too delayed on the return.
We headed north on Skyline and then came back down La Honda (84) and made that really hard right turn on to Portola. A left on to Sandhill completed teh journey. With the additional mileage I clocked 76 miles and about a bazillion feet vertical. I may round that up for the official ride sheet number.
I hope the ‘A’ group had as much fun as I did.
Firstly, I want to mention that I will be giving a short presentation at the FFBC monthly meeting Dec, 13th. While aimed at the club riders, I hope to see lots of race teammates there. Please spread the word.
TNT – December 8th plans
- no rain is forecast but it looks to be cool. Great opportunity to dress in layers (i.e. zippers to regulate your heat)
- please arrive before 6:30pm so that you can sign-in before the session starts. The sign-in is not just for lawyers, it’s your contact info just in case…
- 6:30pm paceline warm-up – six laps with each lap getting faster (from 17mph to 22+mph; okay to split into two groups)
- two technique sprints (corners 2 to 3)
- as we are building our base of fitness at this time of the year we’re sticking to a good volume of work with not much recovery. Since some are fitter than others the workout goes like this:
a) five laps with efforts from corner 4 to 2 (wind?) and recover/ re-group from corner 2 to 4.
b) the majority of us make up a “pack” and simply rotate in a paceline maintaining a constant speed of 20mph. Those that choose to go away from the pack can do so by riding solo off the front. No joining up. Take a lap if you like or do your effort and drop back to us.
See you there! Larry
A most excellent morning. Not a breath of wind, but on the chilly side, even though the sun was shining. All ion all, what you would want a typical December morning to look like.
Both Bill and Bas where on full TT rigs, Bill was riding the Team’s Leopard. Chris M was on aero bars
We had some guests as well riding, which added some nice flavor to the morning.
And i would like to really thank the Krush, aka Keith Kruse, who drove out from Milpitas to act as the turn marsahal and who brought back all the course marking. Thanks Keith, you rock.
Rajeev Shankur ** 34:33
Ram Menos** 33:07
Jason Sage 32:58
Vanessa McDonnell 34:33
Antonio & Matteo* 47:35 (Stefano’s children, who are probably somewhere between 9 and 11 years old raced a two person TT)
Trish Benson** 36:33
Rich Beeler* 27:36
Bob Fusco* 28:34
Mike Baxter 31:39
Mike Zuerlein 27:37
Bas Sopora 29:05
West Kurihara 28:02
Thomas Duncan 30:38
Brandon Chen** 30:42
John Lem** 26:50
Chris Menicou 26:19
Bill Brier 26:10
Bill Brier 2nd ride 26:06
* indicates guest ride by IC3 member
** indicates first ever TT race.
|December 31, 2011|
|8:15 am||to||2:15 pm|
Saturday December 31st Power ride
‘A’ group 8:30 SHARP ‘B’ Group 8:40 72 miles F-5 (4,000)
On local roads, an exploration in and around Fremont for areas that are great for training on.
Featuring Appian, Nike Hill, The Early Birds Circuit, Eureka Drive, Old Calaveras, Country Club, The Animals, Mur de Pain, Pine, SabreCat, Mill Creek, Morrison Canyon and others. Low gearing recommended
All race team members are requested to wear their team uniform.
Rain will stop play. No stopping, no dropping.
Start from Niles Parking Lot on Niles Boulevard, Cross Street is ‘H’ Street
Garry Birch (925) 556-1564 or (925) 819-0247 email@example.com