You are here: TNT – Thursday, May 17 – 5 laps with 1/2 lap efforts repeated 5 times!
May 15, 2012 Team Rides, Thursday Night Training
1) warm-up paceline – building in speed as we finish the 6 laps (some my pop!)
2) two technique sprints – light gearing; head up; hands in the drops; rigid arms (not locked, not flexing); breathing; start with hips forward and drive your bike to move up the road quickly (not side to side)
3) 5 sprints from corner 3 to finish line (AFTER the stop sign)
4) recovery from 1 to 3, and recover every 6th lap
5) repeat so that we complete 5 sets of 5 1/2 lap efforts
I hope to see you there, Larry
TNT – Thursday, May 10
May 8, 2012 Team Rides, Thursday Night Training
Disclaimer – as I coach the racing team only on Thursday its important to a) give me input on the workouts that you would like to do to prepare you for your upcoming events. The training principle of SPECIFICITY is key! b) always feel free to modify the workout to better tailor to your training plans. For instance, if you are in an OVERLOAD (another training principle) you might want to smash the workout and ride at the front the whole session. Conversely, if you have a race coming up on the weekend you might do half the work, or follow wheels. LOTS of options!
Thursday, May 10 –
- bike to work day!
- sign in and ready to roll before 6:30pm
- warm-up for 6 laps at an increasing pace (let’s plan to drop riders on the last two laps)
- gather back up for technique sprints
- two technique sprints (head up, hands in the drops, light gear, balanced weight distribution, start with hips, arms locked, use your core to drive your bike forward (not side to side)
- 4 laps as a group, sprint on the last lap (to the green line)
- 1 lap to re-group (front riders turn around to pick up last riders
- repeat as many times as possible
- cool down and head out
See you there! Larry
TNT – May 3, 2012
May 1, 2012 Team Rides, Thursday Night Training
sign-in before 6:30pm
warm-up ride over to Paseo Padre Parkway where we will do some hill repeats
Important bits – safety is key! We will be out in traffic and need to look out for traffic and out for each other.
Modify your efforts as you like. Before the ride starts please think about what you want to get out of this workout. Do you want to go all out on every effort and show every teammate how strong you are? Do you want to save some mojo for Saturday? Do you want to climb near a teammate to encourage them? Do you want to do one less than 100% effort to see what that feels like? We will have a BUNCH of different options to explore. Come out and play with us.
return to Eureka and Stevenson before 8pm
Thanks for joining us -and- for spreading the word so no one is left out! Larry
TNT – April 26
Apr 24, 2012 Team Rides, Thursday Night Training
**new** I’ll be there no later than 6:15pm to answer any questions you may have. FFBC pays me to run these sessions so please take advantage of this opportunity.
before 6:30pm – sign in and be ready for warm-up
6:30- 6 lap “perfect” paceline warm-up from 18 to 23+ mph (now that the sun is out we have no excuses but to be PERFECT = no gaps, smooth and FAST)
two techinique sprints – light gear, head up, use your hips to start, don’t rock from side to side
main workout – repeated efforts from corner three to the finish line
cooldown TOGETHER
modifiers – do all of these efforts for a supreme workout! One hour ~ 25 x 45 sec efforts; lead it out; sit on a wheel; come off a wheel; skip an effort; watch an effort; help a teammate in an effort; big gear/ little gear/ shorten effort
Important – recovery in corners 1 to 3 for best efforts in your intervals
Larry
TNT April 12, 2012
Apr 11, 2012 Team Rides, Thursday Night Training
Back to Eureka and Stevenson – so, let’s have some fun!
+ sign in prior to 6:30pm if you can
+ 6:30pm warm-up paceline building from 18 to 23mph over 6 laps
+ short sprint technique demo, two technique sprints (small gear, in the drops, hips first, arms bent, head up and not 100%)
+++ main workout – 60 minutes
+ lots of choices – you can ride solo; you can ride at the front; you can ride in the draft; you can follow someone that corners well; you can lead someone that does not corner well; you can ride hard for 5 laps (about 12-15 minutes) and then rest; you can ride every other lap fast (and recover); you can sprint; you can time trial; you can take a break whenever you want
+ prerequiste – plan what you want out of this workout before you show up
I will be there early if you want to chat or ask questions. Larry
TNT – Thursday, April 5
Apr 4, 2012 Race report, Team Rides, Thursday Night Training
Please be prepared to roll BEFORE 6:30pm as we are heading away from the Eureka-Stevenson course!
+ before 6:30pm – signed in and ready to roll (maybe you rode over, good!). Ask any questions about the workout.
+ route – Cherry- Central- Thornton- Dumbarton Bridge- dirt road- Alameda Creek Trail- Coyote Hills- Nike Hill- Don Edwards – Thorton – Central- Cherry
+ overview- this is a group ride. Those that feel strong will stay near the front and rotate through the wind, those that are fighting to keep up MUST keep up the good fight and NOT rotate with the stronger riders. Everyone that does this workout will practice drafting. There will be two designated places for supreme efforts so please stay together until we get to those spots. If any teammate should flat then two teammates will stay with that rider, help them change their flat and chase back. There are two re-grouping spots.
+ Specifics: part one – from Eureka-Stevenson we will turn left onto Cherry, left onto Central, left onto Thorton, left into Don Edwards/ Dumbarton TOGETHER.
+ Specifics: part two – after the Don Edwards/ Dumbarton Bridge road stop sign we will practice echelon riding like this: one rider goes solo and is given a five second lead. They try to hold off the group that is in a echelon paceline behind them, working together. Use only part of the road. If you are in the fast group, go to the end of the bridge, turn around and come back to the slower group (extra miles!). If you are in the slower group you are still working together to catch the groups in front of you. Regroup at the base of the Dumbarton bridge climb.
+ Specifics: part three – once together we will head under the bridge and towards the Alameda Creek trial on a dirt road. Yes, you can do this on your road bike. It’s fun! Relax, apply power and keep your head up. We will split up on this road, so turn right on Alameda Creek, right into Coyote Hills (west side), and then right up Nike Hill for a few hill repeats.
+ Specifics: part four – strong riders will arrive at Nike Hill ahead of others. Start climbing, descend and repeat. Slow riders will catch up and meet you there. Time check on how many repeats we do and then we head back together.
+ Specifics: part five – TOGETHER after repeats on Nike Hill we head south on the dirt road that puts us above the toll plaza, left into Don Edwards, right on Thorton, right on Central, right on Cherry and back to Eureka no later than 8pm. Bring lights and a sense of adventure.
Larry
TNT March 29 – tempo and/ or sprint
Mar 27, 2012 Race report, Team Rides, Thursday Night Training
sign in and start warm-up @ 6:30pm
6 laps in a progressively faster paceline that not only looks smooth and fast. but looks like a team that is working TOGETHER
- two technique sprints (corner 2 to 3, light gear, head up, in the drops, centered over your bike, not 100%)
- tempo and/ or sprint, together again! split into two groups and “tempo” as a group for six laps (example, one group may ride at 24mph and the other at 20mph) with the option to sprint away from the group. If you sprint you are welcome to go short, go long, go big gear, go little gear, go headwind or tailwind, go through a corner or on the straight, go when a teammate goes or go solo… or just ride tempo! Lots of options.
- re-group and recovery for a lap
- repeat tempo and sprint for six more laps
- we should easily get in three sets
- cool down TOGETHER
Larry
upcoming ideas
- recovery week, what does that look like?
- a “real” sprint workout
- straying off course (off Eureka and over to Paseo Padre Parkway, over to Dumbarton, off-road at Coyote Hills, hill repeats on Palomares and more)
TNT – March 22
Mar 20, 2012 Race report, Team Rides, Thursday Night Training
Sprints are on tap… let it flow!
Sprint tips – move up to anticipate the surge in speed; follow wheels if you are gassed; ramp up speed if teammates are coming off your wheel and winning; when in doubt, lead it out!
Prior to 6:30 – signed in and ready for a team warm-up
6:30pm – 6 lap progressively faster paceline. We will ramp it up so that we actually pop off riders this week. Dropped riders regroup and chase.
- 2 technique sprints, light gear, good form, not 100%
- two sprint points – from corner 4 to finish line (headwind) and corner 2 to 3 (tailwind)
1 lap small ring (focus on relaxing to get higher cadence), 1 lap big ring = 4 sprints
- one lap recovery/ re-grouping
1 lap small ring (focus on relaxing to get higher cadence), 1 lap big ring = 4 sprints
- one lap recovery/ re-grouping
1 lap small ring (focus on relaxing to get higher cadence), 1 lap big ring = 4 sprints
- one lap recovery/ re-grouping
1 lap small ring (focus on relaxing to get higher cadence), 1 lap big ring = 4 sprints
- one lap recovery/ re-grouping
1 lap small ring (focus on relaxing to get higher cadence), 1 lap big ring = 4 sprints
eventually it gets close to 8pm and we scram home. See you there! Larry
