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TNT Jan 31

Fremont folk – due to scary weather and our move indoors – we’ll run this one tomorrow. See you there, Larry
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TNT Jan 24 plans
- 6:15pm sign-on and socialize
- six laps winter warm-up (5 around 20mph, last lap fight to stay on a wheel and finish strong)
- two technique sprints (both T2-T3)
- five laps scratch race (1st across the line wins) – leaders “U-turn” back to last teammate
- one lap recovery
- two sprints (T2-T3 and T4-T1)
- five laps scratch race (1st across the line wins) – leaders “U-turn” back to last teammate
- one lap recovery
- two sprints (T2-T3 and T4-T1)
- five laps scratch race (1st across the line wins) – leaders “U-turn” back to last teammate
- one lap recovery
- two more laps cool-down

Larry

Jan 24 update

Important update!

Switch – Bicycle Garage Turbo Trainer Session due to the rain
set-up 6:15-6:30pm
Spin 6:30-7:30pm
out of there!

Garry will go over to the course to remind others of the move.

Please pass around if you know of teammates that will join us.

Larry

Early Bird #4 and Meet the Teams Day – January 27

January 27, 2013
9:00 amto4:00 pm

Team,

This coming Sunday it is the annual Early bird Meet the Teams Day.

I am planning on bringing out and setting up the full monty (tent, chairs, tables, food, wheels etc).

Please make an effort to ride on by and hang out. the more people who see us, the better advertisement we are. (of course until they hear Baxters potty mouth)

I am trying to arrange for Chipotle to provide 30 meals, but they are strangely radio silent. If we do get the goodies, food should be available about noon.

Weather is looking dodgy. If it rains, the Meet the Teams effort will be moved to the following Sunday (Feb 3rd)

TNT Jan 24

January 24, 2013
6:16 pm

TNT Jan 24 plans

- 6:15pm sign-on and socialize
- six laps winter warm-up (5 around 20mph, last lap fight to stay on a wheel and finish strong)
- two technique sprints (both T2-T3)
- five laps scratch race (1st across the line wins) – leaders “U-turn” back to last teammate
- one lap recovery
- two sprints (T2-T3 and T4-T1)
- five laps scratch race (1st across the line wins) – leaders “U-turn” back to last teammate
- one lap recovery
- two sprints (T2-T3 and T4-T1)
- five laps scratch race (1st across the line wins) – leaders “U-turn” back to last teammate
- one lap recovery
- two more laps cool-down

Larry

Team ride Saturday January 19th

January 19, 2013
7:30 am
Team,
For a change, this ride will be start from the Orinda BART station, and the plan is for TriCity based riders to take BART from Fremont.
Take the 7:34 Richmond bound train
change trains at 19th street Oakland onto the Pittsburg Baypoint train at 8:33
Arrive at Orinda at 08:45
Roll out of Orinda BART at 09:00

Orinda BART to Berkeley Hills RR Course

Distance approx 45 miles and 2651 feet vertical
(2 laps of circuit)
Purpose: Miles, noodle, stamina builder, fat burner, course recce
Right (R) from Orinda Bart station, heading North on Camino Pablo. Head north where becomes
San Pablo Dam Road.
At junction with Bear Creek Road and Wild Cat Canyon we are now on the RR course
Continue north on San Pablo Dam Road
Take right hand driveway down to lake and race staging area. ‘U’ turn and return to main road.
R-San Pablo Dam Road
R – Castro Ranch Road
L – Alhambra Valley Road
Continue east on
L – Bear Creek Road and climb the “Three Bears”.
The RR course finish is at the top of the first big climb.
Follow Bear Creek Rd. to San Pablo Dam Road
Repeat lap, excluding diversion to race staging area
Leaving RR course after doing 2 complete laps.
L – Camino Pablo. Head south east to return to Orinda BART station
The A& B groups can ride back to Fremont, which will add on 32 miles (to Niles), via Pinehurst, Redwood, CV and Mission boulevard
The ‘C’ group can return via BART
BART fare is $4.60 one way, $9.20 return ticket. Youth fares are cheaper.

Garry

 

TNT Jan 17 – Fitness Building sprints

TNTers – plans for Thursday, Jan. 17

-6: 15pm sign-on and socialize, then start in the 6 lap “winter” warm-up (together for 5 laps, ballistic on the 6th lap)
-Two technique sprints
-Fitness building sprints!
oPlan: two sets of 20 sprints from corners 2 to 3 and 4 to 1; skills drill in between sets
oIntent: it’s early in the season, so we’ll focus on building fitness. This many efforts do not allow for proper recovery to build “speed”, so you’ll build “strength endurance” instead
oModifiers:
?do them all
?do half and leave early
?do half and skip half
?take longer rest in between
?tempo for 20 laps and you will probably keep pace with us
See you there, Larry

TNT 1-10-13

Larry has gone back East to attend the CX Natz, so tonight I will be leading the fun. (oh, you lucky people).
Thursday Night Training – January 10th from 6:15 to 8pm

socialize and sign-in before 6:15pm
6 lap winter warm-up (together in a smooth paceline for 5 laps, very fast on the last lap)
2 technique sprints

5 laps 2 person team gear pyramid – starting on big ring and 5th largest cog, changing one gear harder at S/F line.

(there will be modifiers for juniors / slackers, etc.)
2 lap recovery
5 laps 2 person team gear pyramid – starting on big ring and 5th largest cog, changing one gear harder at S/F line.
1 lap recovery
5 laps 2 person team gear pyramid – starting on big ring and 5th largest cog, changing one gear harder at S/F line.
2 lap recovery
5 lap race!
recover and warm down pace line.

rain or shine!  See you there, Garry

San Bruno Mtn Hill Climb

I’m really excited to start racing in 2013 and i love climbing so this was a great way to get going. No better way to ring in the new year then to race up a mountain. The course is about 3.7 miles and about 1100ft up. The first half is about 7-8% up Guadalupe Parkway before the turn into San Bruno Mtn Park, and then 8-10% up Radio Rd to the top. Temps were chilly but not too bad low 50s and the winds were coming out of the south about 5mph at the bottom and 8-10mph at the top. Teamates racing that day were John Lem 45+4s , Cynthia Wang Jnrs, and Darryl Leung E5.

I meetup with my brother at his place in South City to swap wheels and get my shifting dialed in. Headed over to the start around 9am, got ready and warmed up on my trainer. Wasn’t going to go too hard on the warm up just get my heart rate up a bit and spin the legs. I had pretty high expectations for this race since this race suits my style pretty well but with the weather recently I hadn’t really been able to train as much as I would have wanted too. I knew the other guys i’d be racing with were going to be strong. Guys winning this race do it in the 16 minute range so my goal was to do it under 17. I prerode the course a few days prior in the rain and did around 22 minutes so lots of room for improvement.
I lined up at the start around mid pack, downed a Gel Shot, whistle blows and we’re off. It was a combined E4 and E5 field with 15 and 35 riders for a total of 50. My plan was try not to go too hard at the beginning and then try to follow wheels up to the top but I knew I’d have to go pretty hard from the start to have a good time. Up the first section i worked my way to the outside and started to move up. Guys were moving over to the middle when they hit the front and soon i found myself at the front of the pack at the top of the 1st incline section. It didn’t feel like i was going that hard yet i was leading the pack on to the flat section before the 1st stop light. There was a slight tailwind pushing us up the hill and the other guys must have been holding back quite a bit. The guy that eventually won my category finally came by me and asked “How’s it going?” and I replied slightly out of breath “Great!”. I stuck to his wheel for a little bit then two other guys came around us and the second guy got out of the saddle and attacked. That was that pretty much the last i saw of them.
I’m pretty much in the red zone by now hitting the second incline section after the stop light so my strategy from here was to try and hold on to the wheels of the guys going past me. It’s pretty obvious that i’ve gone harder then the other guys up the 1st section so I am now on the defensive. Another group of 3 guys go by me. I dig deep to hang on to these guys. Just before the second section flattens out the 3rd guy in the group starts to get gapped so i pass him and stick to the wheel of the guy he was following. This guys pretty big so i’m content to stick to his wheel and we are motoring into the right turn into the park over 22 mph. Slow down, right turn into the park, right turn, sweeper under the overpass and then out of the saddle to the second parking lot. Coming out of the trees I’m still sitting on the big guys wheel. He is strong. The road rises and turns to the left and into the wind. Once we hit the wind I find it even harder! Even with the big guy infront of me I’m struggling and start to lose his wheel. I know with a head wind I’m going to lose a lot of time if i’m by myself so I dig again to try to catch back on and do but not for long. I lose it again and start to slow down, 7-8mph per my Garmin hitting the steepest part of the climb. Just before i reach the switch backs a few more guys go by me. I’m trying my hardest just to keep going now. About 200 meters to the finish I feel more guys breathing down on me. 100 meters, when is this going to end?!? The guys behind me start to sprint, I do as well. Two of them get by me but i am able to hold off a third and finally cross the line. My chest feels like its going to explode.

I finished 6th out of 15 in E4 and around 12th out of 50 in the combined field. My official time is 17:59. Strava says I did it in 17:50. I checked John’s time as well since i know we’re pretty similarly matched and what do you know. We have the same exact official and strava times as well. Crazy. My take aways for next time are: Don’t go so hard out of the gate. Follow wheels as much as possible but try to go at a pace you can sustain. Train harder. I lost quite a bit of weight towards the end of last year which is great but it’s time to make more power. Until next year.