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TNT Feb. 25, 27, ITT March 1 (and beyond)

Tuesday, Feb 25th – “Warren races” – two groups
sign-on then 6:30pm departure from Club Sport. Fremont Blvd to Grimmer to Paseo Padre Parkway to Warren as a warm-up. One lead rider will complete the entire course (light at bottom to turnaround) and everyone else will try to stay with the leaders of their group, taking advantage of the draft and the pace until they blow up. Leaders will NOT race down the hill! If you are popped from the lead group it is important to safely “U-Turn” near the top or at the bottom to rejoin the leaders. Only the leader does the full distance. Safe u-turns are taken from the left side of the road. Do not pass on a riders left side! Cool-down back to Club Sport

Thursday, Feb 27th – Sprints and only sprints
sign-on then 6:15pm start of ten-lap (new) paceline warm-up (four laps double paceline = social @ 18mph, four laps rotating paceline = 22mph, two laps single paceline = 25+ mph). Two technique sprints (four to finish line). Sprints starting on the next lap, turn three to finish line. Yes, long sprints! Cool down together.

Saturday, March 1st – Team Fremont and TVTC time trial clinic and Calaveras time trial
Clinic starts promptly at 8:30am! Community park off Valley, between Sunol and Bernal in Pleasanton. 9am ride over to Calaveras ITT start. ITT talks, practice runs, repeats, fun times. Cool down together back to community park. My daughter Aubrey helped to start the Tri Valley Triathlon Team. We have some fun planned for the clinic.

Tentative future plans
Tu Mar 4 – Bayview situational
Th Mar 6 – Tour of Fremont (on the road again) – team recovery ride!
Tu Mar 11 – Pine repeats
Th Mar 13 – Eureka situational
Tu Mar 18 – Bayview situational
Th Mar 20 – Eureka situational
Larry

TNT Feb. 18 and 20 (and beyond)

Congrats to all that raced at Coppertown. I took my first week off from race events in seven weeks so I missed Garry’s party and all the fun. Hopefully I can make your next targeted event.

Mahir – please bring my light on Tuesday. “Borrowed” equals returned promptly!

Tuesday, Feb 11th – “Bayview race situational” – two groups
sign-on then 6:30pm departure from Club Sport. Over to Bayview, Lakeview, Fremont Blvd course. Six laps warm-up; two laps in a double paceline (16-18mph), two laps rotating paceline (20-25mph), two laps single paceline (25+mph). “Play with your food drill”. Start at Lakeview to Fremont to finish before Bayview. Cooldown on Bayview. One rider attacks the pack (two groups on course) and tries to ride solo away from the field. The field works together (stronger work more, but all cooperate) to catch the lone rider just before the line. The trick is for the pack to go the same pace as the solo rider and catch them right before the line. Cool-down back to Club Sport

Thursday, Feb 20th – I’m away to Valley of the Sun

Tentative future plans
Tu Feb 25 – Fremont hill intervals – Pine
Th Feb 27 – Eureka sprints (and only sprints)
Tu Mar 4 – Bayview situational
Th Mar 6 – Tour of Fremont (on the road again) – team recovery ride!
Larry

TNT Feb 4 and 6 (and more)

Five weeks of Early Birds marks the official end of the “off-season” and the start of the race season… whether your goals are to continue to improve your times and fitness or move up a few places in the finish of your favorite race the Tuesday and Thursday training sessions can help. Some may only be able to ride on Tuesday and Thursday while others will work hard on other days and only be able to make one of the workouts. We’re flexible! No pressure here, but we will focus on having fun and pushing each other as we get fitter and faster and ready for racing.

Tuesday, Feb 4th – Bayview situational
sign-on then 6:30pm departure from Club Sport. Southbound to Bayside/ Lakeside/ Fremont Blvd. New warm-up routine: two laps double paceline @ 18mph (two abreast, 30 to 60 second pulls, peel off to the right and left and switch at the back); two laps rotating paceline @ 20-22mph (right side forward, left side back, keeping the “chain” tight front and back and side to side); then two laps single paceline @ 23 to 27mph (hit the front, keep the pace or get off the front, be prepared to fill in gaps if riders pop). Split up into two riders for the next drill. 1st of two laps: situation: two are off the front, and must work together to stay away. One of the breakaway mates surges in their pulls, gaps in the corners, doesn’t look or wait for the other and is non-communicative. Try that for one lap, then have the other teammate try that role. Finally, on the 3rd lap the cooperation needs to come together so that you are faster, smoother and walk away with a “yes, that’s how it’s done”. Finish with “long-ass” sprints (stop sign on Lakeview to Bayview = 1660 meters long). Cool-down back to Club Sport

Thursday, Feb 6 – Tour of Fremont (on the road again) – team recovery ride!
sign-on then 6:15pm start of six-lap paceline warm-up (5 tempo, one ballistic). Late riders should NOT jump into the group! Two technique sprints. Group ride to Coyote Hills and up the Alameda Creek Trail. Cherry to Central to Thorton to Don Edwards Regional Park to trail into Vallejo Mills neighborhood, back on Mission Blvd to Stevenson and back to Eureka. Optional to split off and make your way home but please tell a teammate that you are doing so! Please note that this will not be an intense ride. Riders wanting more of a workout can pace anyone that flats a tire back up to the group or lead into the headwind.

Tentative future plans
Tu Feb 11 – Fremont hill intervals – Sabercat and Pine Street
Th Feb 13 – Eureka sprints (and only sprints)
Tu Feb 18 – Bayview situational
Th Feb 20 – Larry away at Valley of the Sun
Tu Feb 25 – Fremont hill intervals –
Th Feb 27 – Eureka sprints (and only sprints)
Tu Mar 4 – Bayview situational
Th Mar 6 – Tour of Fremont (on the road again) – team recovery ride!

Larry

TNT Jan 28 and 30

A good day at the Early Birds. Thanks to Garry and everyone else that helps to bring in sponsors like Chipotle. That hit the spot!

Unfortunately, I did not hear good things about the juniors race. Our junior team has a lot of potential to be a force but we need to take steps to get there. More time on the bike… please! More time riding with others… please! For instance, if you plan to join us at TNT and you are riding over (I hope you do both of these things) then communicate to each other and ride over together. Shoulder to shoulder if not in a hurry, perfect paceline if you are late. Practice perfection! Finally, please clear your social calendar to make the Thursday night TNT team rides. You all need and benefit from the team training. We all push each other to be better riders but you need to show up to get better!

Tuesday, Jan 28th
sign-on then 6:30pm departure from Club Sport. Fremont Blvd/ Grimmer/ Paseo Padre/ East Warren repeats. We will use the section on East Warren from Fernald to Curtner. Strong/ eager riders will do the full distance, slower rider should turn around early so that they can ride with others as often as possible. Let’s push each other! Cool-down back to Club Sport

Thursday, Jan 30th
sign-on then 6:15pm start of six-lap paceline warm-up (5 tempo, one ballistic). Late riders should NOT jump into the group! Two technique sprints. “oops, I went too early/ five lap scratch races” with one lap re-gathering. May be one group, may be two groups dependent on turn-out. One rider is given a head start and tries to hold off the group chasing. If you cannot hold off the group then prepare to integrate into the group when caught. Not easy to do, but a valuable skill. Cool-down on “our Cherry Pie course” and done by 8pm.

Tentative future plans
Tu Feb 4 – Bayside situational
Th Feb 6 – Tour of Fremont (on the road again) – team recovery ride!
Tu Feb 11 – Fremont hill intervals
Th Feb 13 – Eureka sprints (and only sprints)
Tu Feb 18 – Bayside situational
Th Feb 20 – Larry away at Valley of the Sun
Tu Feb 25 – Fremont hill intervals
Th Feb 27 – Eureka sprints (and only sprints)

Larry

TNT Jan 21 and 23

Overall + update- bicycle racing rewards those that train consistently, with bouts of big efforts and rest periods. If you are not able to make the full ride tonight we hope you can join us for a portion of the workout, or any future workout. We push each other more than we ever would on our own! Thursday, Feb. 6th will be a recovery team ride. Learn how to go slow so that you can go fast! (Tour of Fremont leaving from Eureka and Stevenson)

Tuesday, Jan 21st
sign-on then 6:30pm departure from Club Sport. Fremont Blvd/ Bayside/ Lakeside loops. Five lap warm-up pace, five laps “legal” ride (foot down stop at the stop sign and take off for a 2/3 lap race) helping to simulate a very technical corner that you might encounter on a course and what you can do before, during and after the corner. We will not start until everyone has a foot down. The rest of the workout will be two on one sprints (Fremont to Bayside). One on the right, team of two on the left. Sprint starts, rider two of team drafting and not sprinting until lead rider starts to fade or you call him/ her off. Team should ALWAYS win ;-). Cool-down back to Club Sport

Thursday, Jan 23rd
sign-on then 6:15pm start of six-lap paceline warm-up (5 tempo, one ballistic). Two technique sprints. Alternate long and short sprints (long = corner three to finish line, short = corner four to finish line). Lots of options in sprinting – big gear/ little gear, stand/ seated, lead/ follow, rest a few/ go hard every time, leave early/ stay late… etc
- cool-down on “our Cherry Pie course” and done by 8pm.

Tentative future plans
Tu Jan 28 – Fremont hill intervals
Th Jan 30 – Eureka sprints (and only sprints) + Cherry Pie 180′s
Tu Feb 4 – Bayside situational
Th Feb 6 – Tour of Fremont (on the road again) – team recovery ride!
Tu Feb 11 – Fremont hill intervals
Th Feb 13 – Eureka sprints (and only sprints)
Tu Feb 18 – Bayside situational
Th Feb 20 – Larry away at Valley of the Sun

Larry

TNT Jan 14 and 16

Overall – bicycle racing rewards those that train consistently, with bouts of big efforts and rest periods. If you are not able to make the full ride tonight we hope you can join us for a portion of the workout, or any future workout. We push each other more than we ever would on our own!

Tuesday, Jan 14th
sign-on then 6:30pm departure from Club Sport. Fremont Blvd north to Grimmer east, north on PPP to Pine, left on Pine and down to Sabercat. Repeats on Sabercat. Two roles to play tonight – I would like one strong rider to set the pace without stopping. Meaning – U-turn at Sabercat and Pine, turn around on the court, not stopping until we are done (7:40ish). I will play this role if no one else volunteers, but I prefer another so that I can observe riders. Everyone else has a different role. You are either slower or faster than the pacer.

If slower than pacer – U turn and flip the course early so that you are riding at times with the group
If faster than pacer – works parts of the workout or climb more than you normally would. For instance Cindy holds the QOM at 2:28 so one could push every other effort in their attempt to go as fast as this studette, or you can let the pacer go and then “chase” like a race situation. Lots of options!
Cool-down back to Club Sport

Thursday, Jan 16th
sign-on then 6:15pm start of six-lap paceline warm-up (5 tempo, one ballistic). Two technique sprints. Too many sprints to count! That means you jump in when you want, you go hard when you can, you back off when you need to… lots of options, including big gears/ little gears, leading/ following, seated/ standing, and teamwork!
- five long sprints (corner three to finish line)
- recovery – half lap right leg only / half lap left leg only
- five short sprints (corner four to finish)
- recovery – bump a buddy lap (both sides)
- five “first to corner” (corner three to corner four, imagining sprint line is shortly after corner four so position in turn is critical)
- cool-down on “our Cherry Pie course” and done by 8pm.

Tentative future plans
Tu Jan 21 – Bayside situational
Th Jan 23 – Eureka situational
Tu Jan 28 – Fremont hill intervals
Th Jan 30 – Eureka sprints (and only sprints) + Cherry Pie 180′s
Tu Feb 4 – Bayside situational
Th Feb 6 – Tour of Fremont (on the road again)

Larry

TNT Jan 7, 9 and beyond

Tuesday, Jan 7th
sign-on then 6:30pm departure from Club Sport. Bayside paceline warm-up, then repeated one lap efforts that look like this: from the south end of Fremont Blvd we will start long sprints (no finish line), regroup on Bayside, into paceline on Lakeside and sprint again on Fremont Blvd. cool-down. Done by 8pm. Your long sprints should be a mix of fast starts and short (blow?), slow starts and ramp it up, big gear/ little gear, lead it/ follow. Mix-it up!

Thursday, Jan 9th
sign-on then 6:15pm start of six-lap paceline warm-up. Two technique sprints. Two laps two-person breakaway drills with designated gaps, one lap recovery/ reflection, then three laps three-person breakaway, one lap recovery/ reflection, repeat (2-3), repeat (2-3), cool-down and done by 8pm.

Tentative future plans
Tu Jan 14 – Fremont hill intervals
Th Jan 16 – Eureka sprints (and only sprints) + Cherry Pie 180′s
Tu Jan 21 – Bayside situational
Th Jan 23 – Eureka situational
Tu Jan 28 – Fremont hill intervals
Th Jan 30 – Eureka sprints (and only sprints) + Cherry Pie 180′s

reminders
1) have a plan for every workout! How much effort is appropriate for you to get fitter and faster and more skilled?

2) while we have a plan for each night, you are always welcome to modify the efforts. For instance, need more work? spend more time in the wind! need less intensity? follow wheels and save 30% of your energy! Come early for a longer warm-up, stay later for more miles! You can even leave early if you need to. Lots of options.

3) teammates show up to these workouts to work as a team, to know your strengths and the strengths of your teammates!

4) front and rear lights are mandatory until day light savings
like this –> http://www.amazon.com/Metro-300-Hotshot-Rechargeable-Light/dp/B00913UY1C/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1389065089&sr=1-1&keywords=bicycle+lights+usb+rechargeable ~ $80
not —> http://www.amazon.com/Snugg-Quality-Bright-Lights-Safety/dp/B006Z7QTKM/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1389065027&sr=1-3&keywords=bicycle+lights ~ $20

Larry

Thursday Night Training

January 9, 2014
6:00 pm

Meet at the parking lot of 39655 Eureka Drive, Newark.

Congregate at 18:00 to roll out 18:15.

Lights and lids mandatory.

Ride will either be a combination of skills, endurance and speed.