Hello all – our workouts are a mix of fun and very hard work. We’ll continue to celebrate both this week. It’s your efforts to push yourself and to keep it FUN that keep us coming back. Thanks for your … Continued
6:15-6:30pm sign in, socialize, or roll. I’ll be there to answer questions 6:30pm 6 lap warm-up in a perfect paceline increasing speed from 20 to 25+mph (6:50) two technique sprints (7pm) three laps with sprints from T1-T2 and T3-T4 (8 … Continued
Congrats to everyone that raced at Dash for Cash! sign in before 6:30pm roll around and/ or socialize prompt departure at 6:40pm team paceline warm-up north on Cherry to Central. Make sure we are all-together. ***1st attack session starts after … Continued
sign in before 6:30pm 6:30pm start team Fremont perfect paceline for 6 laps ~ 18 min followed by 2 techinique sprints (light gearing, head up, hands in the drops, less than 100% as a warm-up) *** ~ 10 min set … Continued
Yesterday’s TNT was a test. #1 – The winds were of epic proportions. #2 it was my hope that teammates would be inspired by West’s story of his 16th double century ride like I was. West repeatedly mentioned the benefits … Continued
Inspired by West’s Davis Double Century! before 6:30pm – sign-in and socialize 6:30pm “coordinated” perfect paceline warm-up, 6 laps at an increasing speed (anticipate gaps if the lead is not cornering well) **skip two technique sprints this week** one lap … Continued
1) warm-up paceline – building in speed as we finish the 6 laps (some my pop!) 2) two technique sprints – light gearing; head up; hands in the drops; rigid arms (not locked, not flexing); breathing; start with hips forward … Continued
Disclaimer – as I coach the racing team only on Thursday its important to a) give me input on the workouts that you would like to do to prepare you for your upcoming events. The training principle of SPECIFICITY is … Continued