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	<title>Team Fremont/FFBC powered by Chipotle &#187; Team Rides</title>
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	<link>http://fremontraceteam.org</link>
	<description>we race bikes ...</description>
	<lastBuildDate>Mon, 21 May 2012 14:25:09 +0000</lastBuildDate>
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		<title>TNT &#8211; Thursday, May 17 &#8211; 5 laps with 1/2 lap efforts repeated 5 times!</title>
		<link>http://fremontraceteam.org/2012/05/15/tnt-thursday-may-17-5-laps-with-12-lap-efforts-repeated-5-times/</link>
		<comments>http://fremontraceteam.org/2012/05/15/tnt-thursday-may-17-5-laps-with-12-lap-efforts-repeated-5-times/#comments</comments>
		<pubDate>Tue, 15 May 2012 19:30:39 +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=2514</guid>
		<description><![CDATA[1) warm-up paceline &#8211; building in speed as we finish the 6 laps (some my pop!)
2) two technique sprints &#8211; 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 [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/05/15/tnt-thursday-may-17-5-laps-with-12-lap-efforts-repeated-5-times/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT &#8211; Thursday, May 10</title>
		<link>http://fremontraceteam.org/2012/05/08/tnt-thursday-may-10/</link>
		<comments>http://fremontraceteam.org/2012/05/08/tnt-thursday-may-10/#comments</comments>
		<pubDate>Wed, 09 May 2012 01:13:24 +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=2512</guid>
		<description><![CDATA[Disclaimer &#8211; 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 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT &#8211; May 3, 2012</title>
		<link>http://fremontraceteam.org/2012/05/01/tnt-may-3-2012/</link>
		<comments>http://fremontraceteam.org/2012/05/01/tnt-may-3-2012/#comments</comments>
		<pubDate>Wed, 02 May 2012 04:10:08 +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=2494</guid>
		<description><![CDATA[sign-in before 6:30pm
warm-up ride over to Paseo Padre Parkway where we will do some hill repeats
Important bits &#8211; 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 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT &#8211; April 26</title>
		<link>http://fremontraceteam.org/2012/04/24/tnt-april-26/</link>
		<comments>http://fremontraceteam.org/2012/04/24/tnt-april-26/#comments</comments>
		<pubDate>Wed, 25 Apr 2012 01:32:19 +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=2484</guid>
		<description><![CDATA[**new** I&#8217;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 &#8211; sign in and be ready for warm-up
6:30- 6 lap &#8220;perfect&#8221; paceline warm-up from 18 to 23+ mph (now that the sun is out [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/04/24/tnt-april-26/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT April 12, 2012</title>
		<link>http://fremontraceteam.org/2012/04/11/tnt-april-12-2012/</link>
		<comments>http://fremontraceteam.org/2012/04/11/tnt-april-12-2012/#comments</comments>
		<pubDate>Thu, 12 Apr 2012 02:11:03 +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=2476</guid>
		<description><![CDATA[Back to Eureka and Stevenson &#8211; so, let&#8217;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 &#8211; 60 [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/04/11/tnt-april-12-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT &#8211; Thursday, April 5</title>
		<link>http://fremontraceteam.org/2012/04/04/tnt-thursday-april-5/</link>
		<comments>http://fremontraceteam.org/2012/04/04/tnt-thursday-april-5/#comments</comments>
		<pubDate>Wed, 04 Apr 2012 12:08:26 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Race report]]></category>
		<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=2474</guid>
		<description><![CDATA[Please be prepared to roll BEFORE 6:30pm as we are heading away from the Eureka-Stevenson course!
+ before 6:30pm &#8211; signed in and ready to roll (maybe you rode over, good!).  Ask any questions about the workout.
+ route &#8211; Cherry- Central- Thornton- Dumbarton Bridge- dirt road- Alameda Creek Trail- Coyote Hills- Nike Hill- Don Edwards [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/04/04/tnt-thursday-april-5/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>TNT March 29 &#8211; tempo and/ or sprint</title>
		<link>http://fremontraceteam.org/2012/03/27/tnt-march-29-tempo-and-or-sprint/</link>
		<comments>http://fremontraceteam.org/2012/03/27/tnt-march-29-tempo-and-or-sprint/#comments</comments>
		<pubDate>Wed, 28 Mar 2012 01:54:55 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Race report]]></category>
		<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=2460</guid>
		<description><![CDATA[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! [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/03/27/tnt-march-29-tempo-and-or-sprint/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT &#8211; March 22</title>
		<link>http://fremontraceteam.org/2012/03/20/tnt-march-22/</link>
		<comments>http://fremontraceteam.org/2012/03/20/tnt-march-22/#comments</comments>
		<pubDate>Wed, 21 Mar 2012 01:51:38 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Race report]]></category>
		<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=2449</guid>
		<description><![CDATA[Sprints are on tap&#8230; let it flow!
Sprint tips &#8211; 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 &#8211; signed in and ready for a team warm-up
6:30pm &#8211; 6 lap [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/03/20/tnt-march-22/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT &#8211; March 8, 2012</title>
		<link>http://fremontraceteam.org/2012/03/07/tnt-march-8-2012/</link>
		<comments>http://fremontraceteam.org/2012/03/07/tnt-march-8-2012/#comments</comments>
		<pubDate>Thu, 08 Mar 2012 01:43:12 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Race report]]></category>
		<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=2433</guid>
		<description><![CDATA[repeat of Feb. 23, since I couldn&#8217;t make it.
sign in, socialize and stretch before 6:30pm
 + 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph
 + one lap recovery to discuss what went right and what can be improved
 + 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph
 + one lap recovery [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/03/07/tnt-march-8-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TNT &#8211; Thursday, Feb. 23</title>
		<link>http://fremontraceteam.org/2012/02/22/tnt-thursday-feb-23/</link>
		<comments>http://fremontraceteam.org/2012/02/22/tnt-thursday-feb-23/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 17:25:18 +0000</pubDate>
		<dc:creator>larry_nolan</dc:creator>
				<category><![CDATA[Race report]]></category>
		<category><![CDATA[Team Rides]]></category>
		<category><![CDATA[Thursday Night Training]]></category>

		<guid isPermaLink="false">http://fremontraceteam.org/?p=2394</guid>
		<description><![CDATA[sign in, socialize and stretch before 6:30pm
+ 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph
+ one lap recovery to discuss what went right and what can be improved
+ 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph
+ one lap recovery to prepare for technique sprints (good form &#8211; light gear, head up, [...]]]></description>
		<wfw:commentRss>http://fremontraceteam.org/2012/02/22/tnt-thursday-feb-23/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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