Congratulate yourself for consistently coming out to these workouts. This is a great time of year to get together for a ride, so let’s wrap up the year in fine style. -6:30pm warm-up paceline with increasing speeds. Mind the gaps … Continued
Thursday, December 15, 2011 training plans before 6:30pm – sign in 6:30pm – finish up warm-up with 6 laps at an increasingly faster pace (from 18 to 23+ mph – not 21 the whole time!) two technique sprints from corner … Continued
Firstly, I want to mention that I will be giving a short presentation at the FFBC monthly meeting Dec, 13th. While aimed at the club riders, I hope to see lots of race teammates there. Please spread the word. TNT … Continued
December 1, 2011 Thursday Night Training Plans – woohoo! We’re getting close to Chrismas and the new racing season. before 6:30 – paceline warm-up at 6:30pm – paceline warm-up with 5 laps to go (19mph, 20mph, 21mph, 22mph, then 23+mph … Continued
Thursday Night Training Plans for November 17th – 6:30pm to 8:00pm. Lights required. Perfect paceline warm-up starting at 6:30pm. As the speed picks up over six laps two groups may form. By speed picking up I’m talking about starting at … Continued
it’s almost time for lights so let’s start on time, please! paceline warm-up until 6:30pm; 2 technique sprints; five laps of tailwind and headwind sprints (2 per lap equals ten); attacking practice until you can’t attack no more! (cooldown in … Continued
paceline warm-up until 6:30pm, 2 technique sprints, break into groups of 3, 4, or 5 teammates (mixed abilities) and team time trial for 3 laps. First effort- do not drop any riders (stronger pull longer/ weaker may not pull at … Continued
whew, Jr Nationals, Tour de l’abitibi and Camp are behind me… its time to get fit and have fun with our workouts! paceline warm-up until 6:30 (not 6:45ish ;-); 2 technique sprints; 3 laps “take a wheel” paceline; 5 laps … Continued