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