You are here: 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
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
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
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
Team Fremont TNT – December 15
Dec 14, 2011 Team Rides, Thursday Night Training
Thursday, December 15, 2011 training plans
before 6:30pm – sign in
6:30pm – finish up warm-up with 6 laps at an increasingly faster pace (from 18 to 23+ mph – not 21 the whole time!)
two technique sprints from corner two to corner three
main drill – a) from corner four start in a very light gear (e.g. 39×19) and start your sprint, trying to get the best position going into corner one (inside and able to pedal and not brake), change gears to something very big (e.g. 53×12) and cool down from corner one to corner four – repeat five times
main drill – b) from corner four start in a very big gear (e.g. 53×12) and start your sprint, trying to get the best position going into corner one (inside and able to pedal and not brake), change gears to something very light (e.g. 39×19) and cool down from corner one to corner four – repeat five times
IMPORTANT – we are a team, so please slow down between corners three and four and wait for teammates!
main drill – c) breakaway with 5 laps to go – split into three groups and paceline as if you are in a breakaway. 5 laps to go and you need to try to win from this group. Cooperate for awhile so that you are not caught but play to your strength so that you can try to win. – repeat until 7:45pm cool-down.
Lights are required! See you there, Larry
TNT – December 8th (6:30-8:00pm)
Dec 7, 2011 Race report, Team Rides, Thursday Night Training
Firstly, I want to mention that I will be giving a short presentation at the FFBC monthly meeting Dec, 13th. While aimed at the club riders, I hope to see lots of race teammates there. Please spread the word.
TNT – December 8th plans
- no rain is forecast but it looks to be cool. Great opportunity to dress in layers (i.e. zippers to regulate your heat)
- please arrive before 6:30pm so that you can sign-in before the session starts. The sign-in is not just for lawyers, it’s your contact info just in case…
- 6:30pm paceline warm-up – six laps with each lap getting faster (from 17mph to 22+mph; okay to split into two groups)
- two technique sprints (corners 2 to 3)
- as we are building our base of fitness at this time of the year we’re sticking to a good volume of work with not much recovery. Since some are fitter than others the workout goes like this:
a) five laps with efforts from corner 4 to 2 (wind?) and recover/ re-group from corner 2 to 4.
b) the majority of us make up a “pack” and simply rotate in a paceline maintaining a constant speed of 20mph. Those that choose to go away from the pack can do so by riding solo off the front. No joining up. Take a lap if you like or do your effort and drop back to us.
See you there! Larry
TNT – December 1, 2011
Nov 29, 2011 Team Rides, Thursday Night Training
December 1, 2011 Thursday Night Training Plans – woohoo! We’re getting close to Chrismas and the new racing season.
before 6:30 – paceline warm-up
at 6:30pm – paceline warm-up with 5 laps to go (19mph, 20mph, 21mph, 22mph, then 23+mph to finish it off)
two technique sprints (small ring, turn 2 to 3 with good form)
break into two groups
new drill – 3 laps riding in a wide 2- person formation/ spaced out evenly (no rider comes within 10 feet of you)
3 laps rotating paceline (right side forward, left side back)
intent = feel the difference of the draft!
3 laps, no rider comes within 10 feet of you
3 laps rotating paceline (right side forward, left side back)
3 laps, no rider comes within 10 feet of you
3 laps rotating paceline (right side forward, left side back)
cool-down
Larry
TNT – November 17th plan
Nov 16, 2011 Team Rides, Thursday Night Training
Thursday Night Training Plans for November 17th – 6:30pm to 8:00pm. Lights required. Perfect paceline warm-up starting at 6:30pm. As the speed picks up over six laps two groups may form. By speed picking up I’m talking about starting at 15mph and trying to pick it up by two miles every lap (17, 19, 21, 23, 25). Three quarters lap cool down (gather together) followed by two “technique sprints” (goal – perfect form). Cooldown to corner four and then the main event begins… repeatable hard efforts from corner four to corner three with rest (and gathering up) from corner three and four.
Why? this is the “off-season” so these efforts are designed so that you work with some rest. The shorter the rest in the off-season the slower you should go on the effort and the more fitness you will gain from the minimal rest.
Group cooldown to follow. See you there, Larry
