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TNT – Feb. 2 (you would never do this on your own)

Feb 2, 2012 Race report, Team Rides, Thursday Night Training

prior to 6:30 – sign in
- 6:30 six lap warm-up (18mph up to 23mph+ on the last lap)
- two technique sprints
- now for the hard part… “first to the corner”. Ten laps of sprinting on the short sides and recovering on the long sides.
- skills training – 180′s to prep for Cherry Pie (slow speed skills as a “pack”)
- ”first to the corner”. Ten laps of sprinting on the short sides and recovering on the long sides.

- cooldown as appropriate (perfect paceline)

= 40 sprints.  Wowza

See you tonight, Larry

Team Ride – Tour de Sponsors

Jan 30, 2012 Events, FFRT Members, Race report, Team, Team Rides

Lets ride to several of our sponsors and show them some love.

Meet at Niles and be ready to roll out at 08:30.s

Distance will not be great

I do want to get photos at each location. We will visit, in no particular order:

ESPT

Protoquick

Hughes Allmart

Chipotle

Rain will cancel

Team Ride

Jan 30, 2012 Events, Team Rides

Ride from The Cyclepros

‘B’ group departs at 08:30 and the ‘A’ s roll out at 08:40. Or we can split in to Category groups. Lets see who turns up.

My suggestion is another roll out to the Wente RR course plus some extra loops to get a decent distance in.

And good luck to all those who are racing at Knights Ferry

TNT – Thursday, Jan. 26

Jan 25, 2012 Team Rides, Thursday Night Training

I’m bringing the forms, please try to arrive before 6:30pm

- 6:30pm paceline warm-up for 6 laps (18mph on lap 1, then 19, 20, 21, 22, and 23+mph on the last lap). Pull longer if you feel stronger, sit on if this is too much.
- two technique sprints (light gearing, looking ahead, in the drops, centered on the bike with a good form – driving the bike forward)
- ten sprints from corner four to the line (long and into the wind, lead it out if you feel great, follow a wheel if you can, come off a wheel if you are good!)
- intermission with tight 180 degree turns to prepare for Cherry Pie Crit (skills drill, not a speed drill)
- ten more sprints from corner four to the line (modifiers – more if you have more, less if you want to save your mojo)

See you there, Larry

Team Ride – Sports Basement to Spectrum

Jan 14, 2012 Events, Team Rides

Spectrum Ride Route from Sports Basement.

Total distance 64 miles, average speed for the ride will be between 19 and 21 mph, 2240 feet

Meeting place is the Sports Basement at 1177 Kern Ave., Sunnyvale. We depart Sports Basement at 08:30 ABSOLUTE LATEST. We will ride to miss the official ride start at the Starbucks at Hollenbeck and Homestead in Sunnyvale
1677 Hollenbeck Ave, Sunnyvale, CA 94087. This is the official ride start, which will depart at 09:00 SHARP

All groups will leave together. This ride is an unregulated ride, so if you are dropped, you will have to navigate on your own.

R    Lawrence Expressway (go 2 ½ miles south)
R    Homestead (stop at Starbucks) Continue to
R    Foothill Expwy
L    Page Mill Road
R    Old Page Mill Road.
R    Page Mill Road
under HW280
R    Arastradero
L    Alpine    (STOP sign – generally obeyed!)
R    Portola Road.
Sprint!    for “Town of Woodside” sign
L    Portola Road
R    HW 84
L    Canada Road – generally eases up for a while to allow a bit of a regroup, but get back on quickly!
Sprint!    Rectangular electronic sign just short of junction with HW 92.
U    Electronic sign (if dropped, turn round when you want – so you can join back in”)
Canada Road going back is usually, but not always easier, – people like to chat
L    HW 84    in Woodside
R    Whiskey Hill Road
L    Sand Hill Road (Oh no – the hill)
Sand Hill Road down the other side caution!    over HW280
sprint!    Sand Hill Road to the top of the hill
R    Junipero Serra
L    Junipero Serra, straight becomes Alpine
Sprint!    just before Page Mill Road?
Straight Foothill Expwy, cruise and disband
L    Homestead road to Starbucks and regroup.
Retrace to Sports Basement via Homestead and Left on Lawrence up to Arqes, where left on then right on Santa Trinita to SB.

TNT – January 12, 2012

Jan 11, 2012 Race report, Team Rides, Thursday Night Training

- 6:30pm six lap warm-up building speed as we go
modifiers – pull longer if you feel strong, pull short or sit at the back if not feeling as strong
- 2 form sprints, small chain ring, good technique, no pulled muscles
- split into two groups, first group gets a head start, points race #1 – sprints every lap for 8 laps (5, 3, 2, 1 point)
modifiers – feeling good? try to win every sprint. Need to race smarter? try scoring 2nd or 3rd every sprint. Tired? Sit on a draft as long as you can.
- Holding your position in the field, also known as miss and out training – 3 laps SLOWLY asa group
- split into two groups, first group gets a head start, points race #1 – sprints every lap for 8 laps (5, 3, 2, 1 point)
- cooldown

See you tomorrow. Larry

Team ride – Castro V, Dublin, Moraga, Redwood Rd.

Jan 4, 2012 Events, Team Rides

‘B’ group 8:30 SHARP   ‘A’ Group 8:40                               70 miles F-4

Race Team Ride – Moraga / Lafayette

Please note that the ‘B’ group goes first.

We will follow the route of the long defunct FFBC Primavera northern loop,

With all the joys of climbing Reillez station Road.

From CV, we go over Dublin Canyon to San Ramon Valley Road, go north thru Danville and Alamo, left towards Moraga and St. Mary’s and then return via Pinehurst Road and Redwood Road

All race team members are requested to wear their

team uniform. Rain will NOT stop play. One stop in Moraga, no dropping.

Start from the Peets Coffee Shop on Redwood Rd., Castro Valley

Garry Birch    (925) 556-1564 or (925) 819-0247 garry_b94568@yahoo.com

TNT – Thursday, December 22

Dec 21, 2011 Race report, Team Rides, Thursday Night Training

Congratulate yourself for consistently coming out to these workouts. This is a great time of year to get together for a ride, so let’s wrap up the year in fine style.

-6:30pm warm-up paceline with increasing speeds. Mind the gaps and if you fee great you pull longer, not faster. Not feeling so great? sit at the back or make it a very short pull at the front.
-Two “form” sprints to show us you have good form in a really light gear and your body is awake!
- cornering drill on corner one
- 3 lap paceline warm-up, then
- 3 laps breakaway drill we didn’t do last week… groups of 3 to 5 of working together so that you stay away -and- that you place as well as you can
- 3 lap paceline together, then repeat breakaway drill
- 3 lap cool-down
finish by 8pm

I will not be at the Dec. 29 TNT session.

Larry