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tnt 3/28

-warm up beggining 615- 8 laps increasing speed until all out last lap

-2 FORM sprints

regroup start/finish

-10 lap break away effort, groups of 5ish

working as hard as possible while staying together

free to go for group win with 2 laps to go- do not merge with other groups!

create your own scenario. such as 2 on “same” team, trying to get rid of sprinters

regroup start/ finish

-2 lap bumping drill, groups of 4, rotating on long straights (front 2 pull off)

riding shoulder to shoulder, wheel to wheel. as tight as possible! plus bumping!

regroup start/ finish

-10 lap break away effort, groups of 5ish

working as hard as possible while staying together

free to go for group win with 2 laps to go- do not merge with other groups!

regroup start/ finish

- bumping drill if time/ cool down

TNT 3/21/2013

warm up beginning 6:15

increasing speed each lap until all out last lap

sign in

form sprints x2

regroup start/finish

5 lap scratch race

leaders turn around and regroup after finish

find partner and practice bumping 2laps, switch sides after 1 lap

regroup start/finish

5lap scratch race

leaders turn around and regroup after finish

find different partner and practice bumping 2laps, switch sides after 1 lap

regroup start/finish

5lap scratch race

leaders turn around and regroup after finish

cool down

TNT Tuesday, March 19

sign in and roll from Club Sport at 6:30pm
ride south to the Bayview/ Lakeview/ Fremont Blvd loop (one stop sign on course)
warmup for five laps over a progressively faster pace until teammates are blown out the back end
re-group at Fremont/ Lakeview (most southern point) for a quick talk
- break into three teammates for a paceline drill… two teammates around the course as quickly as possible, one resting and ready to join when the other two come by, one stays in, one comes out. Twelve laps in total for each team (9 laps work, 3 laps rest, specifically: 1&2 while 3 gets ready, 1&3 while 2 rests, 2&3 while 1 rests, repeat four times)
- re-group and talk about what is working (smooth, communication, HARD efforts)
- repeat entire up until 8pm

Modifiers –
MORE : go really HARD, like you do in a race! time trial at the same pace as a group (and provide them your observations); work more than rest
LESS: do one hard set then go home; add a 4th rider for additional rest; rest more than work

See you there! Larry

PS – I’ll be in San Dimas on Thursday night; I’ll lead both the week of March 25th (26 and 28). Wednesday track racing starts April 3rd and I’m promoting.

TNT Tue. March 12

6:30 departure from Club Sport, signed in- pronto or you chase
Warren Hill repeats – extremely good for you, just what the doctor ordered (or at least the team coach did)
8pm return to Club Sport

why hill repeats?
hill work keeps everyone of us honest! You don’t have to race the hills, but training on the hills pays BIG dividends.
start point – Warren and Fernald
end option 1 (legal) – U turn on Yakima
end Option 2 (legal if you stop at Yakima) – U turn on Windmill
end Option 3 (legal if you stop at Yakima and Curtner) – U turn on Curtner
so many options!
head back down and repeat; sit out a few; go hard every other repeat; go hard every time… lots of options!

Thursday nite I will be speaking at UCSF

See you there, Larry

TNT Tuesday, March 5

82% chance of rain and it really hasn’t changed much all day.

we’re heading into the Bicycle Garage for an indoor workout… maybe a bit boring for those of you that do lots of these but for the rest of us they are social gatherings!

6pm gathering – spin 6:15-7:15 or whenevr you can get there!

Larry