TNT – April 26
**new** I’ll be there no later than 6:15pm to answer any questions you may have. FFBC pays me to run these sessions so please take advantage of this opportunity. before 6:30pm – sign in and be ready for warm-up 6:30- … Continued
TNT April 12, 2012
Back to Eureka and Stevenson – so, let’s have some fun! + sign in prior to 6:30pm if you can + 6:30pm warm-up paceline building from 18 to 23mph over 6 laps + short sprint technique demo, two technique sprints … Continued
TNT – Thursday, April 5
Please be prepared to roll BEFORE 6:30pm as we are heading away from the Eureka-Stevenson course! + before 6:30pm – signed in and ready to roll (maybe you rode over, good!). Ask any questions about the workout. + route – … Continued
TNT March 29 – tempo and/ or sprint
sign in and start warm-up @ 6:30pm 6 laps in a progressively faster paceline that not only looks smooth and fast. but looks like a team that is working TOGETHER – two technique sprints (corner 2 to 3, light gear, … Continued
TNT – March 22
Sprints are on tap… let it flow! Sprint tips – move up to anticipate the surge in speed; follow wheels if you are gassed; ramp up speed if teammates are coming off your wheel and winning; when in doubt, lead … Continued
TNT – March 8, 2012
repeat of Feb. 23, since I couldn’t make it. sign in, socialize and stretch before 6:30pm + 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph + one lap recovery to discuss what went right and what can be … Continued
TNT – Thursday, Feb. 23
sign in, socialize and stretch before 6:30pm + 4 lap warm-up, 18mph, then 20mph, then 22mph, then 24+mph + one lap recovery to discuss what went right and what can be improved + 4 lap warm-up, 18mph, then 20mph, then … Continued
TNT – February 14
sign in and warm up prior to 6:30 group paceline warm-up at 6:30pm – 6 laps building speed from 18 to 23+ mph – smooth and “perfect” two technique sprints with excellent form in a light gear 3 lap “scratch” … Continued