Overall – bicycle racing rewards those that train consistently, with bouts of big efforts and rest periods. If you are not able to make the full ride tonight we hope you can join us for a portion of the workout, or any future workout. We push each other more than we ever would on our own!
Tuesday, Jan 14th
sign-on then 6:30pm departure from Club Sport. Fremont Blvd north to Grimmer east, north on PPP to Pine, left on Pine and down to Sabercat. Repeats on Sabercat. Two roles to play tonight – I would like one strong rider to set the pace without stopping. Meaning – U-turn at Sabercat and Pine, turn around on the court, not stopping until we are done (7:40ish). I will play this role if no one else volunteers, but I prefer another so that I can observe riders. Everyone else has a different role. You are either slower or faster than the pacer.
If slower than pacer – U turn and flip the course early so that you are riding at times with the group
If faster than pacer – works parts of the workout or climb more than you normally would. For instance Cindy holds the QOM at 2:28 so one could push every other effort in their attempt to go as fast as this studette, or you can let the pacer go and then “chase” like a race situation. Lots of options!
Cool-down back to Club Sport
Thursday, Jan 16th
sign-on then 6:15pm start of six-lap paceline warm-up (5 tempo, one ballistic). Two technique sprints. Too many sprints to count! That means you jump in when you want, you go hard when you can, you back off when you need to… lots of options, including big gears/ little gears, leading/ following, seated/ standing, and teamwork!
– five long sprints (corner three to finish line)
– recovery – half lap right leg only / half lap left leg only
– five short sprints (corner four to finish)
– recovery – bump a buddy lap (both sides)
– five “first to corner” (corner three to corner four, imagining sprint line is shortly after corner four so position in turn is critical)
– cool-down on “our Cherry Pie course” and done by 8pm.
Tentative future plans
Tu Jan 21 – Bayside situational
Th Jan 23 – Eureka situational
Tu Jan 28 – Fremont hill intervals
Th Jan 30 – Eureka sprints (and only sprints) + Cherry Pie 180’s
Tu Feb 4 – Bayside situational
Th Feb 6 – Tour of Fremont (on the road again)
Larry