You are here: Thursday, Sept 2 workout = flexible
Sep 1, 2010 Team Rides, Thursday Night Training
It’s late in the racing season and some of you have been consistently working at these Thursday rides since mid-January. Congratulations!
Let’s make this last structured Thursday night session of the year a memorable one.
Plans: warm-up; 2 form sprints… and then: flexible to your needs.
Send me your ideas and we will see if we can fit it in. Did you have a favorite drill that you would like to repeat? How about a skill we haven’t covered? Not all Thursday efforts need to be at 100%. Maybe its time for some slow speed skills like cornering 4 abreast or driving up the gutter or fighting for a good wheel?
One thing we know from this series is that the more of you we have out there the more that you push yourself!
See you tomorrow night. Larry
Thursday night August 26
Aug 25, 2010 Team Rides, Thursday Night Training
Hello team – we’re planning to spin more circles on the Eureka-Stevenson course… and we’re hoping you can join us.
warm-up paceline
2 technical sprints
survey to find out what you want out of this workout and talk about “modifiers” – things you can do to train at more or less intensity
get to that wheel
italian pursuits
match sprints – drag race style
flexible here for your needs
Lar
Eureka! (Aug. 12 time splits)
Aug 12, 2010 Team Rides, Thursday Night Training
Success! 10 riders completed the workout… warmup, 1 lap, 5 min rest, 1 lap, 10 min rest, 1 lap, sprints!
Sandra – 1.59.18 – 2.09.13 – 2.04.96
John – 1.54.70 – 1.59.07 – 1.57.52
Bill – 1.51.96 – 1.54.07 – 1.54.38
Chris – 2.12.79 – 2.02.75 – 1.58.15
Mike C – 1.58.05 – 2.02.62 – 1.58.15
Alec – 2.04.46 – 2.08.66 – 2.09.08
Thomas – 2.05.46 – 2.08.11 – 2.08.43
Bas – 2.10.44 – 2.06.76 – 2.00.50
Dave – 2.16.06 – 2.20.12 – 2.22.11
Mike B – 1.52.19 – 2.00.37 – 2.00.91
Variables – warm-up routines (yours vs. group); time between efforts; stress (work, life, family); hydration and nutrition; pacing; cornering; clipping in; August fitness/ speed; aero position; wind and many others.
Most importantly is to take these numbers, write them in your training log and then compare them to next month, next year or past performances. Thanks for the solid workout today! Larry
Thursday August 12 plans
Aug 12, 2010 Team Rides, Thursday Night Training
Hello team – a critical component to sprinting (and cycling fitness in general) is to understand your weaknesses and to play to your strengths. I’m a big fan of field testing, especially for those that do not train with power so here’s the plan for tonight:
- thorough group paceline warm-up until 6:45pm, which is to say that you may be leading the group or you may be sucking wheel so that you are prepared for…
- one lap field test (for time, in 10 second intervals)
- 5 minutes recovery – roll around as you wish or get yourself ready for…
- one lap field test (for time, in 10 second intervals)
- 10 minutes recovery – roll around as you wish or get yourself ready for…
- one lap field test (for time, in 10 second intervals)
- recovery
- sprints as we have time, energy and motivation
The intent with this drill is to find what your one lappers do to you. Are you falling apart on number 3? are you recovering between number 1 and 2? how does the 10 minute recovery affect you? are you changing your pacing? and, so much more!
See you there tonight! Larry
August 5 Thursday Night Training
Aug 4, 2010 Team Rides, Thursday Night Training
I’m back from Canada and anxious to lead this next Thursday Night training session… please try to invite a friend or encourage a teammate as we all know how much more fun it is to suffer TOGETHER!
Since I have been away for so long I don’t know what you want to do. So I’m thinking about a mix of sprints and team time trialing for the big race coming up…
warmup paceline until 6:40pm
2 technique sprints
5 laps with sprints from corners 2 to 3 and 4 to 1
2 laps recovery
5 laps of team time trialing, split by speeds (and numbers)
2 laps recovery
sprints or more team time trialing
cooldown
Larry
Ride to Sierra Rd.
Jul 6, 2010 Team Rides
Any takers,Meet me @ the regular spot (Niles Parking lot) tomorrow @ 8:00 am sharp we will climb Sierra and come back tru Felter rd/Calaveras rd/Old Calaveras rd the rest of the ride you know it let me know.
Alex Cortez
TnT plan for July 1st
Jul 1, 2010 Thursday Night Training
Team,
Thursday, July 1 Team Training
- paceline warm-up until 6:40pm
- split into 3 or 4 groups of similar fitness/ similar willingness for 4 lap “breakaway and sprint” drills
- start at corner one with your group of 3 to 5 riders. Work together to keep the pace high, but save something for the final lap sprint (4 laps in total). You may need to practice patience, or go long
- skills in between
- repeat
- cooldown
See you at Eureka. Larry will be there to lead the training.
Bill
Thursday, June 17 Team Training
Jun 15, 2010 Team Rides, Thursday Night Training
paceline warm-up TOGETHER until 6:40pm (it’s okay to YELL at teammates that are NOT in your paceline = team exercise)
2 technique sprints
first set - from S/F line, 3 to 4 person teams going 100% for 3 laps (stronger = longer, you must finish with all riders)
second set - 3 to 4 person team doing a one lap leadout, change it up and repeat after one lap rest
third set- from S/F line, 3 to 4 person teams going 100% for 3 laps (stronger = longer, you must finish with all riders)
fourth set – 3 to 4 person team doing a one lap leadout, change it up and repeat after one lap rest
double paceline cooldown – 20 to 16mph over 5 laps
Larry
