see you in the morning....

See you guys there.

I am going to try and make it out

So we're out for some good old American paceline practice tomorrow. Come out and get some time to hang with teammates and get to know everybody's backside. We can always use as many experienced paceline riders to help some of the newer riders. We can practice some leadout action tomorrow morning too.

Love the American Paceline

None of this fancy Eye-talian pacelining, with too many hand gestures, white shoes and too many perfect tanlines.

We will include all residents of North America.

Assuming I can get to bed early enough to catch-up on some much needed sleep, I'll be there....leadout practice would be great.

.....and, yeah...that didn't happen.....SLEEEEEP.....out Friday for openers..

We start another 4 week cycle of weekday morning training. The sun is coming up before 6am and next week is looking significantly warmer than last week. So if you've not been out for the morning workouts, this is a good chance to start and see what the weekday training can do for you.

Come out for Tuesday morning at 6AM for kicking off another cycle.

Forgot to mention rain cancels.

So from coach ragot the workout is 4x30 second efforts and 4 sprints with 5 min rest in between.

Glad I read this! Coming down in buckets right now. Guess I'll be sprinting in the dark. I'll probably be out around 8:30-9 tonight if anyone's interested.

I'm stuck in class tonight (last one, though!), so I'll have to do these early this afternoon.

I'll be in the park tonight. bit of this, bit of that. 15 minutes above threshold then 10 more of the same.
I'll be praying for death and clear roads, not in that order...

Sorry for the late post. I discussed thd workouts with Dan.
tuesday is sprints x 4 the 4 30sec efforts.
Wednesday is 2x2lap tt day
Thursday is group ride practicing pacelining and group riding, plus working in going hard and. And leading people out for the sprint. The idea being to crank it up once or twice as practice.

Have fun.
Eric

it was lonely today for paceline practice. I rolled around by myself kind of sad, it was kind of damp but no longer rainy.

The saddest Green Lantern is the lonliest Green Lantern...
sorry dude, trying to sleep myself into some stronger legs this week

hey dan - sorry. the morning gods have conspired against me this week. tuesday was the rain wash-out. wednesday i woke up with a blinding migraine - not the best way to start a 2X2 tt day. and last night i went to bed with full intention of rising at 5 a.m. to get in at least 1x2 tt before the group paceline.....but my daughter had other ideas, waking me up 4 times b/c of the thunder and lightning, then insisting to come into our bed at which point she insisted on kicking me in the back and talking to me for an hour. so, so, sleepy....

Sadly when you all will be riding tomorrow morning I will be on an Amtrak to Boston. I will see you on Wednesday for TT efforts.

Wearing Team Kit and clip-cloping around in cleats I trust...

I will be out tomorrow am at 630 for two hours of endurance. So if you miss the group ride you are welcome to hang with me. If it's raining I wont be out.

Same as last week 4 sprints with full recovery in between, then rest 5 min and do 5 30sec efforts with 1min rest in between .
Wednesday is 2x2lap tt
Thursday is group ride and leadout practice

Not sure if anyone else is hitting the road this morning, but I'm going to try and avoid the prospect of rain by hitting the road for today's efforts this afternoon. Hope to see everyone tomorrow.

It was a lonely morning for me. But fun. Even though it was wet.

Looked outside when I woke up and it was raining pretty hard. Headed to the trainer and did my 2x20's. Sucked.

Wet ride this morning - when I started the roads were slick but no rain. After the 1st TT lap it started coming down pretty good.

The second set was a sloppy mess. I was enjoying the nearly empty park and the rainy quiet too much, mind wandered, lost focus - so probably was more of an endurance pace than a real TT effort. Glad i made it out regardless. Coffee.....

See you gents tomorrow morning for some good leg-crushers of short sprint workouts. Another week, another 6AM GAP meeting.

I'm heading out now to do those leg crushers today, as I have a little commencement ceremony to attend tomorrow morning. I'd rather ride, but my wife insists this is a big deal. I'll be out Wednesday morning for the real pain.

Tuedday 4 sprints 53x19 rolling around 90-100rpm. Blast for 10 sec. Rest 5min. Then 3x1min on 30 sec off. 3x30sec on, 30sec off, 3x1m on, 30 sec off. The important thing is to do all the efforts. Don't go too hard on the first ones as you'll be unable to complete the last.

Wed 2x2lap tt's. Beat your prior times.

Thursday - group ride with some race ending practice. Dan can show you.

Don't worry about going really hard for the week as there is no racing this weekend.

Eric,

So is that 4 - 10 seconds sprints with 5 minutes rest between each (and if so, how much rest before starting the 3x1's) or 4 - 10 second sprints with 5 minutes rest before starting the 3x1's (and if so, how much rest between the sprints)?

Do 4 sprints of 10sec in length with full recovery (5min) in between.
Then start the shorter efforts. The "off" part is the rest.

So the plan is to do 4 of our regular sprints at the 4 sprint locations, then go into the 3x1min workouts with 30 seconds of rest in between each minute effort (these should make you crosseyed by the 3rd one).

60% chance of rain tomorrow morning at 6AM so play it by ear. This may be an inside workout. If it is raining at 5:30 I will not be outside for this one.