You are here: TNT Tuesday May 21
May 20, 2013 Team Rides, Thursday Night Training
Tomorrow we meet at Club Sport
Larry is out this week
- Sign in and depart by 6:30 pm
- We’ll head down Kato Rd to Scott Creek for hill repeats
- These are short climbs, about 3 minutes with 1 to 2 minutes recovery
- For longer recovery time circle around the top for a minute or so
- For added intensity work on sprinting the last 100m
See you there,
Bill
TNT May 14 and 16 – time trialing and teamwork
May 13, 2013 Team Rides, Thursday Night Training
TNT May 14 and 16 – time trialing and teamwork, to help us preapre for Calaveras, Dunlap and Sattley!
Tuesday May 14 @ Club Sport – sign-on and then depart at 6:30pm.
Head south to Lakeview/ Bayview/ Fremont Blvd course.
Rabbits – teammates on their time trial machines,
Chasers – teammates on their road bikes
warm-up for 3 laps
Five laps on, one lap regroup and recover
repeat
cool-down
Thursday May 16 @ Eureka and Stevenson – sign-on and then warm-up @ 6:15pm
Rabbits – teammates on their time trial machines,
Chasers – teammates on their road bikes
6 laps progressive warm-up until burn-off
Five laps on, one lap regroup and recover
repeat
cool-down
Time trail skills to work on – a) comfortableness in bars at speed in close proximity to others and through corners, b) pacing, especially with the headwind and tailwind sections, c) catching as many riders as you can, d) safe riding
Road bike skills to work on – a) cooperation with others, b) communicate, c) pacing, especially with the headwind and tailwind sections, d) catching as many riders as you can, e) switching groups during or after efforts, f) safe riding
See you there! Larry
TNT May 7 and 9
May 6, 2013 Team Rides, Thursday Night Training
Twofer – TNT May 7 and 9
May 7 @ Club Sport @ 6:30pm
- sign on before 6:30pm
- roll at 6:30pm heading east on Warren
- PPP repeats
- biggest loop possible for strongest riders (from Durham to Poda Court, then cross PPP)
- shorten the loop if you cannot or do not want to keep up with strongest riders (e.g. Durham to Pine, U-turn across PPP)
- roll back (communicate if you split off early or stay late 
= goal is to nail down a pace for the first climb and go fastest on your last effort
May 9 @ Eureka and Stevenson @ 6:15pm
- sign on before 6:15pm
- six lap warm up progressively faster to “burn off”
- two technique sprints (small ring, head up, arms powerful, straight line, and sit softly, spinning like a mad man for just a short period of time)
- four laps total, two together, one ballistic “races”, one lap re-group/ recovery – two groups if we have enough riders
- skills drill after 2nd set
- four laps total, two together, one ballistic “races”, one lap re-group/ recovery – two groups if we have enough riders
- team cool-down
Lar
TNT May 2
May 1, 2013 Team Rides, Thursday Night Training
TNT May 2 plans
Thursday out on the road
6:15-6:30 sign on and parking lot skills
6:30 departure
heading north on Cherry, right on Central out to Thornton, left on Thornton, into Don Edwards, over the Dumbarton toll plaza, onto the dirt road and out to Nike Hill for some repeats, return out Coyote Park, right on Paseo Padre Parkway/ Thorton, right on Central, right on Cherry and back to Eureka/ Stevenson
Have a plan for tomorrow. I like the “on the road” weeks as it allows some to take it easy and some to go hard. You could draft the group to Nike and watch some repeats for an easier workout or you could lead the ride and repeat until we leave. Lots of options
Attacking spots- Central to Thornton, turn around and regroup to the last rider; Nike Hill; Thorton to Central, turn around and regroup to the last rider
Larry
TNT April 25
Apr 24, 2013 Team Rides, Thursday Night Training
Thursday Night Training – April 25th
meeting – Eureka and Stevenson
sign-on and socialize before 6:15pm
6 lap progressive warm-up = stay in rotation, ride at the back or ride until you pop
2 technique sprints
short talk
main workout – long sprints from turn 3 (stop sign) to finish line (almost at turn 1), followed by 1/2 lap recovery, repeat long sprint, followed by 1-1/2 lap recovery. Repeat all the way until 7:50, cool-down
skill – anticipate! the pace will jump up so practice being quick to get on a wheel. In a race there are times when the race slows. You have to anticipate that the speed will go up and when it does you are ready.
modifiers –
a) feeling strong? lead, slow when you recover but not as slow as others (not re-grouping), arrive early and stay late
b) rest week/ racing this weekend/ can’t keep up? follow, go really slow on your recovery, let people catch you but latch back onto them when they go by, cut out early (don’t arrive late
Larry
TNT April 23
Apr 22, 2013 Team Rides, Thursday Night Training
TNT for tomorrow, Tuesday, April 23rd
- Club Sport – sign on and be ready for a 6:30pm departure
- roll over to Bayside/ Lakeside/ Fremont Blvd course
- Intent for tonight is TEAMWORK
What does TEAMWORK look like for this session?
- warm-up together for 3 laps. As the pace lifts, your smarts need to lift as well. Stay at the front if you are stronger, stay at the back if you are not as strong. Don’t get popped, don’t hit the front and then go out the back.
- specifically, the job of the stronger riders is to take the wind for the rest of the team -and- the job of the weaker riders is to hang onto the draft of your teammates
workout
- warm-up
- 3 laps together, 1 lap ballistic (try to win)
- re-group
- repeat 3 laps together, 1 lap ballistic/ re-group
cool-down to Club Sport
Context
- I’m back from Sea Otter where I watched two junior 15-16 races from the SRAM follow car. I was amazed to see riders hit the front of the group to take their pull, and then POP later in the race.
- I would not want to encourage riders to race negatively or too conservatively, but we’ll use this night to practice patience and TEAMWORK
Larry
TNT April 16
Apr 15, 2013 Team Rides, Thursday Night Training
sign-in, socialize and depart Club Sport @ 6:30
over to Warren for hill repeats
coaching notes (please read) :
- have a plan of how hard you want to work going into the workout
- we climb to build power (frequency), strength (duration), speed (gearing) and smarts
- different for this week – let’s have the fit riders go longer (all the way to Curtner, all the way to Fernald) and those that are doing less intensity go shorter (flip it early)
- in doing so, we can ride as a group (for awhile)
- while climbing with a group its important to listen and observe your competition
- for those that cannot keep up with the best climbers – please try to hang on for as long as you can and take a draft from the group, or at least a pace off the group
See you there (Thursday I will be at Sea Otter) – Larry
TNT Tue. April 9
Apr 8, 2013 Team Rides, Thursday Night Training
socialize, sign-in and roll away at 6:30pm from Club Sport
over to Bayview/ Lakeview/ Fremont Blvd
a) warm-up
b) sprints of various distances northbound after the corner of Lakeview and Fremont, recovery Bayview and Lakeview
c) tempo for those that don’t like to go slow
d) sprints/ recovery
e) cool-down and back to Club Sport
Larry
