Peeps, Yay, no more computer class, so i can return to my friends and show you just how unfit I really am.
Tonights plan is as follows
Gather at 18:15, sign in.
Usual warm up laps of 2+2+2 with those lat ones single pace line at warp.
2 form sprints
Then since there are riders who are racing the TT this weekend and others who will be concentrating on the Giro di SF on Labor day, we split in to event groups.
TT group will ride as individuals and will be doing 2×10 lap efforts. In a hope of simulating the TT course, which has some undulations in the first two miles, the efforts will include the following. Every lap from T4 to finish line, go above your LT / TT maximal. The remaining 3/4 lap should be in the TT groove, concentrating on aerodynamics, pedaling efficiency / style and concentration. 2 lap gap between the two 10 lap intervals. along the straightaways, please ride on the inside. Please ride with your head up.
Giro group will be doing something similar, but as a group, not as individuals. The Giro course is a six turn parcours, with a short uphill ramp of maybe 20-30 feet elevation gain. The efforts are hopefully designed to help you cope not with the climb but the ensuing acceleration. So, 2×10 lap intervals. Sprint out of T3 and stay at a high level until T4 and then go HAF (hard as F*%k) for 50 meters. Repeat and rinse 10 times, two laps rest and repeat cycle. Giro group, please be aware of the TT bods plowing along on their individual efforts.
Nights are drawing in. if your riding home, you will need lights.
See you all later.
Garry