You are here: TNT May 11 and 13
Jun 10, 2013 Team Rides, Thursday Night Training
Tuesday, June 11
meet at Club Sport @ 6:30pm
roll to Sabercat via Fremont/ Driscoll/ PPP/ Pine/ Sabercat
repeats as you wish… longer for the stronger, shorter for everyone else on the “team”
roll back to Club Sport around 8pm
Thursday, June 13
meet at Eureka and Stevenson @ 6:15pm
6 lap “burn off” warm-up (over 25mph on the last lap)
two technique sprints
1st lap long light gear on tailwind, long light gear on headwind
2nd lap long big gear on tailwind, long big gear on headwind
3rd lap short light gear on tailwind, short light gear on headwind
4th lap short big gear on tailwind, short big gear on headwind
5th lap recovery
do it again and again until 7:50pm team cooldown
Larry
TNT June 4 and 6
Jun 3, 2013 Team Rides, Thursday Night Training
Tuesday, June 4
6:30pm departure from Club Sport after sign-in
“hang on for dear life, then stay on it”
south to Bayside/ Lakeview/ Fremont loop for
a) warm-up as a team
b) every other lap “intervals” for a full lap from the corner of Fremont and Lakeview.
–> weaker riders will try to draft off stronger riders for as long as they can, and then NOT give up. Find the draft, fight to not lose the wheel, anticipate getting gapped and don’t let it happen to you. Strong riders will try to go hard for the whole lap. Set a Strava KOM!
c) every other lap “rest” in-between
d) cool-down as a team
Thursday, June 6
6:15pm start of six-lap team warm-up after sign-in
six laps warm-up
no sprints tonight
head out to Dumbarton Bridge with options
a) to head back before 8pm team arrival (to bridge and back),
b) be part of the group back at 8pm (under bridge, along levee, back through Coyote), or
c) extend the ride to 8:30pm because we have more light in our day! Yay! (under bridge, along levee, through Coyote and back out to Alameda Creek Trail to Mission, south on Mission to Stevenson, back to Eureka – could be after 8:30pm)
note – “buddy” ride, so no one gets dropped or left behind
Larry
TNT May 28 and May 30
May 28, 2013 Team Rides, Thursday Night Training
Tuesday, May 28
Club Sport @ 6:30
over to Sabrecat for hill repeats
modifiers:
+ stay late and do more than the group; go the full distance (corner to court); let others draft you
- leave early; cheer from the sidelines; short-cut the course (not to the bottom, not to the court), draft off others
Thursday, May 30
Eureka and Stevenson @ 6:15
6 lap warmup
2 technique sprints
20 sprints, two per lap
skills drill
more sprints until 7:50pm
cool-down
modifiers:
+ stay late and do more than the group (daylight!); lead it out; go through the group and take a lap
- leave early; do less; draft
See you there! Larry
TNT Tuesday May 21
May 20, 2013 Team Rides, Thursday Night Training
Tomorrow we meet at Club Sport
Larry is out this week
- Sign in and depart by 6:30 pm
- We’ll head down Kato Rd to Scott Creek for hill repeats
- These are short climbs, about 3 minutes with 1 to 2 minutes recovery
- For longer recovery time circle around the top for a minute or so
- For added intensity work on sprinting the last 100m
See you there,
Bill
TNT May 14 and 16 – time trialing and teamwork
May 13, 2013 Team Rides, Thursday Night Training
TNT May 14 and 16 – time trialing and teamwork, to help us preapre for Calaveras, Dunlap and Sattley!
Tuesday May 14 @ Club Sport – sign-on and then depart at 6:30pm.
Head south to Lakeview/ Bayview/ Fremont Blvd course.
Rabbits – teammates on their time trial machines,
Chasers – teammates on their road bikes
warm-up for 3 laps
Five laps on, one lap regroup and recover
repeat
cool-down
Thursday May 16 @ Eureka and Stevenson – sign-on and then warm-up @ 6:15pm
Rabbits – teammates on their time trial machines,
Chasers – teammates on their road bikes
6 laps progressive warm-up until burn-off
Five laps on, one lap regroup and recover
repeat
cool-down
Time trail skills to work on – a) comfortableness in bars at speed in close proximity to others and through corners, b) pacing, especially with the headwind and tailwind sections, c) catching as many riders as you can, d) safe riding
Road bike skills to work on – a) cooperation with others, b) communicate, c) pacing, especially with the headwind and tailwind sections, d) catching as many riders as you can, e) switching groups during or after efforts, f) safe riding
See you there! Larry
TNT May 7 and 9
May 6, 2013 Team Rides, Thursday Night Training
Twofer – TNT May 7 and 9
May 7 @ Club Sport @ 6:30pm
- sign on before 6:30pm
- roll at 6:30pm heading east on Warren
- PPP repeats
- biggest loop possible for strongest riders (from Durham to Poda Court, then cross PPP)
- shorten the loop if you cannot or do not want to keep up with strongest riders (e.g. Durham to Pine, U-turn across PPP)
- roll back (communicate if you split off early or stay late 
= goal is to nail down a pace for the first climb and go fastest on your last effort
May 9 @ Eureka and Stevenson @ 6:15pm
- sign on before 6:15pm
- six lap warm up progressively faster to “burn off”
- two technique sprints (small ring, head up, arms powerful, straight line, and sit softly, spinning like a mad man for just a short period of time)
- four laps total, two together, one ballistic “races”, one lap re-group/ recovery – two groups if we have enough riders
- skills drill after 2nd set
- four laps total, two together, one ballistic “races”, one lap re-group/ recovery – two groups if we have enough riders
- team cool-down
Lar
TNT May 2
May 1, 2013 Team Rides, Thursday Night Training
TNT May 2 plans
Thursday out on the road
6:15-6:30 sign on and parking lot skills
6:30 departure
heading north on Cherry, right on Central out to Thornton, left on Thornton, into Don Edwards, over the Dumbarton toll plaza, onto the dirt road and out to Nike Hill for some repeats, return out Coyote Park, right on Paseo Padre Parkway/ Thorton, right on Central, right on Cherry and back to Eureka/ Stevenson
Have a plan for tomorrow. I like the “on the road” weeks as it allows some to take it easy and some to go hard. You could draft the group to Nike and watch some repeats for an easier workout or you could lead the ride and repeat until we leave. Lots of options
Attacking spots- Central to Thornton, turn around and regroup to the last rider; Nike Hill; Thorton to Central, turn around and regroup to the last rider
Larry
TNT April 25
Apr 24, 2013 Team Rides, Thursday Night Training
Thursday Night Training – April 25th
meeting – Eureka and Stevenson
sign-on and socialize before 6:15pm
6 lap progressive warm-up = stay in rotation, ride at the back or ride until you pop
2 technique sprints
short talk
main workout – long sprints from turn 3 (stop sign) to finish line (almost at turn 1), followed by 1/2 lap recovery, repeat long sprint, followed by 1-1/2 lap recovery. Repeat all the way until 7:50, cool-down
skill – anticipate! the pace will jump up so practice being quick to get on a wheel. In a race there are times when the race slows. You have to anticipate that the speed will go up and when it does you are ready.
modifiers –
a) feeling strong? lead, slow when you recover but not as slow as others (not re-grouping), arrive early and stay late
b) rest week/ racing this weekend/ can’t keep up? follow, go really slow on your recovery, let people catch you but latch back onto them when they go by, cut out early (don’t arrive late
Larry
