You are here: TNT – Thursday, Aug. 2
Jul 31, 2012 Team Rides, Thursday Night Training
Hello all – I’m back from Track Nationals anxious to get back on the road with the team.
6:30pm – signed in, ready to roll
6:35pm – rolling away from Eureka and Stevenson towards Paseo Padre and Automall Parkways
**main workout – repeated climbs up PPP towards Washington (U-turn on Poda court)
**variations/ modifications – hill repeats for an hour/ sit out an effort/ cut the U-Turn short so that you can stay with a group/ use Pine street for a steep cllimbing effort
**safety note – we are doing U-Turns on a busy street, please be careful
**tactics – observe/ evaluate your teammates (gearing, body lanuage/ breathing)
**encourage – hill work is hard on everyone except the person in the lead. Help your teammates
7:50pm – cruise back to Eureka/ Stevenson
See you there! Larry
TNT – July 12th – looking for Speed
Jul 11, 2012 Events, Thursday Night Training, Training
| July 12, 2012 | ||
| 6:10 pm | to | 8:10 pm |
| 6:10 pm | to | 8:10 pm |
After a few weeks of lots of emphasis on team time trialling, group riding and communication, lets get back to some Sprintervals.
prior to 6:30pm – sign in and socialize
6:30pm – 6 lap “perfect paceline” warm-up (no socializing on this one)
two technique sprints (head up, in the drops, light gear, hips first, not 100%)
6:55pm -
Break in to groups of 4 or 5, Sprint hard from turn 4 to 1, and then 3/4 lap rest, repeat 4 times. Can be on any gear you want, but we need to see a 100% effort. Don’t forget, heads up.
Rest for two laps, during which form a different team of 4 or 5
Sprint hard from turn 4 to 1, and then 3/4 lap rest, repeat 4 times. Can be on any gear you want, but we need to see a 100% effort. Don’t forget, heads up.
Rest for two laps, during which form a different team of 4 or 5
Sprint hard fromhalf way between turns 3 and 4 to the finish line between turns 4 and 1, and then 3/4 lap rest, repeat 4 times. On the big ring and a middle to small cog, we need to see a 105% effort. Don’t forget, heads up. Maintain the effort when cornering at turn 4.
Rest for two laps, during which form a different team of 4 or 5
Sprint hard from half way between turns 1 and 2 to halfway down the back straight, and then 3/4 lap rest, repeat 4 times. On the big ring and a middle to small cog, we need to see a 105% effort. Don’t forget, heads up. Maintain the effort when cornering at turn 2.
Sixteen Sprints at a maximal or above maximal effort.
Modifiers are if you want to go over 100%, do less sprints and rest more.
7:50ish – cooldown
I hope to see you there! Garry
