<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>Team Fremont/FFBC powered by Chipotle &#187; Team Rides</title>
	<atom:link href="http://fremontraceteam.org/category/team-rides/feed/" rel="self" type="application/rss+xml" />
	<link>http://fremontraceteam.org</link>
	<description>we race bikes ...</description>
	<lastBuildDate>Wed, 01 Sep 2010 19:49:08 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.org/?v=3.0.1</generator>
		<item>
		<title>Thursday, Sept 2 workout = flexible</title>
		<link>http://fremontraceteam.org/2010/09/01/thursday-sept-2-workout-flexible/</link>
		<comments>http://fremontraceteam.org/2010/09/01/thursday-sept-2-workout-flexible/#comments</comments>
		<pubDate>Wed, 01 Sep 2010 19:49:08 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1635</guid>
		<description><![CDATA[It&#8217;s late in the racing season and some of you have been consistently working at these Thursday rides since mid-January.  Congratulations!
Let&#8217;s make this last structured Thursday night session of the year a memorable one.
Plans: warm-up; 2 form sprints&#8230; and then: flexible to your needs.
Send me your ideas and we will see if we can [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/09/01/thursday-sept-2-workout-flexible/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thursday night August 26</title>
		<link>http://fremontraceteam.org/2010/08/25/thursday-night-august-26/</link>
		<comments>http://fremontraceteam.org/2010/08/25/thursday-night-august-26/#comments</comments>
		<pubDate>Thu, 26 Aug 2010 05:13:20 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1633</guid>
		<description><![CDATA[Hello team &#8211; we&#8217;re planning to spin more circles on the Eureka-Stevenson course&#8230; and we&#8217;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 &#8220;modifiers&#8221; &#8211; things you can do to train at more or less intensity
get to that wheel
italian pursuits
match sprints &#8211; [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/08/25/thursday-night-august-26/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Eureka!  (Aug. 12 time splits)</title>
		<link>http://fremontraceteam.org/2010/08/12/eureka-aug-12-time-splits/</link>
		<comments>http://fremontraceteam.org/2010/08/12/eureka-aug-12-time-splits/#comments</comments>
		<pubDate>Fri, 13 Aug 2010 04:07:56 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1616</guid>
		<description><![CDATA[Success!  10 riders completed the workout&#8230; warmup, 1 lap, 5 min rest, 1 lap, 10 min rest, 1 lap, sprints!
Sandra &#8211; 1.59.18 &#8211; 2.09.13 &#8211; 2.04.96
John &#8211; 1.54.70 &#8211; 1.59.07 &#8211; 1.57.52
Bill &#8211; 1.51.96 &#8211; 1.54.07 &#8211; 1.54.38
Chris &#8211; 2.12.79 &#8211; 2.02.75 &#8211; 1.58.15
Mike C &#8211; 1.58.05 &#8211; 2.02.62 &#8211; 1.58.15
Alec &#8211; 2.04.46 &#8211; [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/08/12/eureka-aug-12-time-splits/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thursday August 12 plans</title>
		<link>http://fremontraceteam.org/2010/08/12/thursday-august-12-plans/</link>
		<comments>http://fremontraceteam.org/2010/08/12/thursday-august-12-plans/#comments</comments>
		<pubDate>Thu, 12 Aug 2010 14:36:29 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1614</guid>
		<description><![CDATA[Hello team &#8211; a critical component to sprinting (and cycling fitness in general) is to understand your weaknesses and to play to your strengths.  I&#8217;m a big fan of field testing, especially for those that do not train with power so here&#8217;s the plan for tonight:
- thorough group paceline warm-up until 6:45pm, which is [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/08/12/thursday-august-12-plans/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>August 5 Thursday Night Training</title>
		<link>http://fremontraceteam.org/2010/08/04/august-5-thursday-night-training/</link>
		<comments>http://fremontraceteam.org/2010/08/04/august-5-thursday-night-training/#comments</comments>
		<pubDate>Wed, 04 Aug 2010 20:03:23 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1612</guid>
		<description><![CDATA[I&#8217;m back from Canada and anxious to lead this next Thursday Night training session&#8230; 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&#8217;t know what you want to do.  So I&#8217;m [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/08/04/august-5-thursday-night-training/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Ride to Sierra Rd.</title>
		<link>http://fremontraceteam.org/2010/07/06/ride-to-sierra-rd/</link>
		<comments>http://fremontraceteam.org/2010/07/06/ride-to-sierra-rd/#comments</comments>
		<pubDate>Tue, 06 Jul 2010 23:07:44 +0000</pubDate>
		<dc:creator>Alex_Cortez</dc:creator>
				<category><![CDATA[Team Rides]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1581</guid>
		<description><![CDATA[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
]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/07/06/ride-to-sierra-rd/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TnT plan for July 1st</title>
		<link>http://fremontraceteam.org/2010/07/01/tnt-plan-for-july-1st/</link>
		<comments>http://fremontraceteam.org/2010/07/01/tnt-plan-for-july-1st/#comments</comments>
		<pubDate>Thu, 01 Jul 2010 22:08:36 +0000</pubDate>
		<dc:creator>bill_brier</dc:creator>
				<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1570</guid>
		<description><![CDATA[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 &#8220;breakaway and sprint&#8221; 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 [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/07/01/tnt-plan-for-july-1st/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thursday, June 17 Team Training</title>
		<link>http://fremontraceteam.org/2010/06/15/thursday-june-17-team-training/</link>
		<comments>http://fremontraceteam.org/2010/06/15/thursday-june-17-team-training/#comments</comments>
		<pubDate>Wed, 16 Jun 2010 05:40:21 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1547</guid>
		<description><![CDATA[paceline warm-up TOGETHER until 6:40pm (it&#8217;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 [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/06/15/thursday-june-17-team-training/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>June 10 &#8211; congrats</title>
		<link>http://fremontraceteam.org/2010/06/12/june-10-congrats/</link>
		<comments>http://fremontraceteam.org/2010/06/12/june-10-congrats/#comments</comments>
		<pubDate>Sat, 12 Jun 2010 14:33:49 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1540</guid>
		<description><![CDATA[Okay, maybe I need to bring my notes to the workout! &#8230; we did 2 + 4&#215;2 + 4 + 4&#215;2 + 4 for 26 sprints in total. Very nice!
Larry
]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/06/12/june-10-congrats/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thursday, June 10 Training</title>
		<link>http://fremontraceteam.org/2010/06/09/thursday-june-10-training/</link>
		<comments>http://fremontraceteam.org/2010/06/09/thursday-june-10-training/#comments</comments>
		<pubDate>Thu, 10 Jun 2010 01:38:10 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=1533</guid>
		<description><![CDATA[The theme continues &#8220;play to your strength&#8221; so here&#8217;s the plan:
- warmup paceline until 6:40pm&#8230; together!
- 2 technique sprints
- 3 laps of sprinting from 4 to 1, and 2 to 3 (yes, 2 sprints per lap, rest in between)
- 3 laps of sprinting from 4 to 1, rest of lap rest
- 3 laps of sprinting [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2010/06/09/thursday-june-10-training/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
	</channel>
</rss>
