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