Join us tomorrow (Wednesday) 6:00am at TOG for some progressively challenging 40/20s.
• Wednesday — 2-3 sets of 12 x 40/20 at 120% FTP/60%FTP
• Thursday — some lead-out/sprint practice
• Friday — openers

Wednesday 6:00am TOG: 1 lap TT or 40-20s  

JohnMalcolmson said:

Wednesday 6:00am TOG: 1 lap TT or 40-20s  

Glad to see these return. In for tomorrow if still on.

Awesome Remy. Thursday 6:00am at TOG. Sprint drills, leadouts.
Post on Slack if joining. 

Remy and I did HH repeats seated and standing this morning. 100rpm from the bottom. The standing hurt like hell—100% about form. Recommend.

Great to hear both Remy's kids are in the Kissena Velodrome StarTrack program.   

Prolly raining in the morn, but if it clears join for a spin or openers if racing.

JohnMalcolmson said:

Remy and I did HH repeats seated and standing this morning. 100rpm from the bottom. The standing hurt like hell—100% about form. Recommend.

Great to hear both Remy's kids are in the Kissena Velodrome StarTrack program.   

Prolly raining in the morn, but if it clears join for a spin or openers if racing.

Thanks for the motivation John. Can't do it tomorrow unfortunately. The standing hurt like hell indeed.

John and I agreed that we want to do this weekly. 

We mostly did Z2 today (it was quite cold!), but I'd love to do a weekly VO2 max/hill repeats/pacelines/sprints/whatever session in the park. I know there's not a lot of people here that live close to cp, but for those that do, what day works best? Start time would be 6:30.

That's a great idea!  I'm equidistant from both parks so I be in for when I can make it work.  Tuesdays or Thursdays work best.

@AlexandervanHatter should be starting up the PP training sessions soon, so maybe coordinate with him to not over lap in case anyone wants to do both.

I might be able to occassionally swing a tues or thurs at CP.

I love the idea of the CP ride.

To state the absolutely obvious, looks sharp is arguably the most long standing Kissena Cycling park ride. It happens Fridays at 6:30am in PP, and will likely start next week. 

Would so love to see a 6:30am CP ride on another day, hell, I'll likely even join. 

Yes this is certainly not going to happen on Friday - looks like it’s either Tuesday or Thursday judging by the reactions so far. It’s also depending on when we’re doing the training session in PP.

Okay, looking at the reactions I think Tuesday is going to be the best day for this. The PP training sessions will not be on that day, so those that want to can do both. Looking forward to making this a weekly thing and improving strength and speed!

@LennartZandbergen

The outline seems good. I'm a little concerned that two sets of 5x1m efforts will be nearly impossible to complete.  I think four per set will be plenty. And, if you have a group, try a little control at the start.  start in a double line--two people at the front.  HAve them lead until at least the first entry/exit that leads to, probably at most, until the second entry/exit that goes to 108th and 106th, and then have the people immediately behind them ride past and take over.  

@mugwump Why would 5 per set be nearly impossible to complete?  You can go a Harlem hill loop is ~5 minutes.

GregHoge said:

@mugwump Why would 5 per set be nearly impossible to complete?  You can go a Harlem hill loop is ~5 minutes.

The question is how hard you want to do the five and that informs the rest.  If you ride it to clobber one another, which, if you're well-matched might mean a target power is within 10% of your best 1m, as in going so hard up the hill that you're heaving a lung, and drowning in lactic acid  the top, I think you'll have a hard time doing five efforts that hard in a row.  That's one of the reasons why I'm suggesting a little control.  I could be wrong, though.  

The idea I have with sets is to pace them in such a way that the output the fifth time is comparable to the first one. Of course that’s easier said than done.  

open to try anything people come up with by the way, I’m not creative enough to come up with a different workout every week

LennartZandbergen said:

The idea I have with sets is to pace them in such a way that the output the fifth time is comparable to the first one. Of course that’s easier said than done.  

open to try anything people come up with by the way, I’m not creative enough to come up with a different workout every week

the outline, repeated hard efforts up 110berg with a short rest, is something that could be very good for race prep.

Keeping all five efforts within several seconds of each other might take a little studying of ride data for what folks 1m efforts are like in general and compared to their FTP.

Thinking back to what I could do for an all-out 1m vs. repeated 1m efforts when I was doing both regularly, I think I was able to do a single all-out 1m at 175-185% of FTP when I was feeling good and repeats at closer to 140-150%.  Not that this is what you should do, nor should it be seen as normal.   

It might be slightly rainly tomorrow morning, but it doesn't look too bad. 6.30 at the Tavern, if late you'll find us at the Harlem Hill!

Curious.  Did the 110berg efforts occur yesterday?  How many repeats?  At what power?

It was raining pretty hard so we cancelled. I’ll report next week!

We're on, 6.30 at the Tavern. See you there  

mugwump said:

Curious.  Did the 110berg efforts occur yesterday?  How many repeats?  At what power?

Was a nice morning out. The plan was a total of eight efforts, alternating sitting and standing, with a full recovery lap halfway. Halfway into the seventh, both legs and heart stopped collaborating, so didn't go for the eight one. That's for next time.

Times on the segment were between 1:00 and 1:08.

KCC has a posse

Tomorrow, 6.30 am, Tavern on the Green. Depending on turnout, we can do leadouts, TT efforts or more Harlem Hill repeats. Weather is going to be awesome! 

Same day, different posse

After a brief running/traveling interruption, I’m back! I’ll be at the E72nd entrance at 630 tomorrow. See you all there