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TNT – Thursday, Aug. 2

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

July 12, 2012
6:10 pmto8:10 pm
6:10 pmto8:10 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