Prospect Park Weekday Morning Training

May 31, 2012 at 08:39 AM

Great workout and great practice with the paceline today. The large group really helps.

I will be out early tomorrow, let me know if you're coming and I'll wait at GAP at 6AM.

dstearns

May 31, 2012 at 08:52 AM

hey dan - i'll likely be out there. tempo ride, or did you have something else in mind?

Dan Reiners

May 31, 2012 at 08:58 AM

I was going to ride endurance and then some openers.

dstearns

May 31, 2012 at 09:06 AM

i'm down....i do have a dinner to celebrate my brother's completing grad school tonight. shouldn't be too ugly, but will post before i shuffle off to bed if i don't think i'll make it.....

JoshuaC

Jun 04, 2012 at 05:58 PM

What is the Tuesday AM plan ? as of 9pm Monday, 30% chance precip at 5am and 6am, down to 10% at 7am

I plan to be out there unless it is really nasty

Adam Fabian

Jun 04, 2012 at 07:34 PM

I'm going to try and make it out at 6 if there's no rain.

eragot

Jun 05, 2012 at 03:39 AM

Sorry for the delay. This week's training:
Tuesday (yes, you may already have ridden...) - 4 sprints - do 2 per lap and from 10 mph. Recover fully in between. Then 4x1 min efforts. Do these as a negative split. In other words, make the last 30 seconds faster than the first. Or harder.

Wednesday - TT Wednesday. 2x2lap TT efforts. This is the workout that doesn't go away and will make you stronger.

Thursday - Rotating paceline practice - you worked on it last week, keep perfecting it. Also try a leadout for the finish line.

mperlberg

Jun 05, 2012 at 05:00 PM

I'll be out in the AM with you guys. I'm going to be time crunched so I'll need to start the efforts right away, so not necessarily the best workout buddy.

eragot

Jun 05, 2012 at 05:18 PM

What time are you riding Mike?

mperlberg

Jun 05, 2012 at 05:42 PM

GAP 6AM, ready to start the efforts right away.

eragot

Jun 06, 2012 at 03:39 AM

too tired. will ride this afternoon when its warmer

dstearns

Jun 06, 2012 at 07:12 AM

nice efforts this sunny morning - Mike, Jeff C., Rich and myself. We were all time-crunched so it turned into more of a 1X2 and 1X1 TT effort.....i dropped my 2 lap time again, this time by 15 seconds, and kept it pretty consistent on the the 2nd, 1-lap "set."

might head out later tonight for a light spin.

mperlberg

Jun 06, 2012 at 08:05 AM

It was fun. I only ended up having time for 1x2 laps. First time I've timed this in a while, 16:10 - the TT bike position certainly uses a different group of muscles.

jim_nelson

Jun 07, 2012 at 07:12 PM

I'll be out for an easy hour with a couple openers tomorrow morning. 6am GAP if you want to join.

eragot

Jun 12, 2012 at 09:18 AM

Tuesday - 4 sprints - do 2 per lap and from 10 mph. Recover fully in between. Then 6x1 min efforts. Do these as a negative split. In other words, make the last 30 seconds faster than the first. Or harder. Keep the cadence steady and then drop a gear and bring the cadence back up is another way to do this.

Wednesday - TT Wednesday. 2x2lap TT efforts. This is the workout that doesn't go away and will make you stronger.

Thursday - Rotating paceline practice - you worked on it last week, keep perfecting it. Also try a leadout for the finish line.

Dan Reiners

Jun 12, 2012 at 07:23 PM

Ouch this morning hurt. Sprints were hard, and the 1minute efforts dropping a gear in the middle of that made the legs burn.

Finshed with a leadout from Jules, Ragot, Whitey when I really only needed recovery. When they go fast they go FAST, but it was an awesome leadout.

eragot

Jun 19, 2012 at 03:13 AM

Ok. For those still fighting.
Repeat last week Anselm really focus on the negative splits. Make that second half hard. Try 53x17 for the first 30 sec and then dump -lit into something big...

Tuesday - 4 sprints - do 2 per lap and from 10 mph. Recover fully in between. Then 6x1 min efforts. Do these as a negative split. In other words, make the last 30 seconds faster than the first. Or harder. Keep the cadence steady and then drop a gear and bring the cadence back up is another way to do this.

Wednesday - TT Wednesday. 2x2lap TT efforts. This is the workout that doesn't go away and will make you stronger.

Thursday - Rotating paceline practice - you worked on it last week, keep perfecting it. Also try a leadout for the finish line.

dstearns

Jun 19, 2012 at 03:02 PM

Ouch. Those sprints/1-minute efforts were hard. See you all for some TT'ing in what looks like a heat wave tomorrow morning.

Adam Fabian

Jun 20, 2012 at 10:29 PM

Anyone in for some paceline practice in the morning?

dstearns

Jun 20, 2012 at 11:14 PM

I'm in. Also, heading out a bit later to do TTs I missed this morning....

jim_nelson

Jun 21, 2012 at 12:22 AM

I'll be out in the morning.

eragot

Jun 21, 2012 at 11:58 PM

Frjiday openers
6am. GAP.

Dan Reiners

Jun 27, 2012 at 03:39 PM

Had a good group this morning for TT efforts. David Gardner, Jim Nelson, Eric Melenbeck, New David and myself. Boy these suck if you've not been doing them for awhile, and you forget how to pace yourself for the two lap efforts and blow up halfway thru the 2nd lap and barely finish.

dstearns

Jun 27, 2012 at 05:11 PM

Bummed I couldn't rouse myself this morning - late night at the office and a feverish daughter = need for sleep. Hope to head out later tonight to get in at least 1 2X effort (depends on how crowded it is).....

Anyone planning to head out for paceline in the morning?

Dan Reiners

Jun 27, 2012 at 05:28 PM

Yes paceline/leadout practice tomorrow. Come for the riding, stay for the pancakes*

*No pancakes will be provided so bring your own.

Thierry Bonnaire

Jun 27, 2012 at 05:30 PM

I'll do my best to be there on Thursday morning.

jim_nelson

Jun 27, 2012 at 05:35 PM

David G made a good carrot this morning. Put in a decent first effort, about 7 seconds off this season's best 2 lap TT.

Had to limit the second effort to 1 lap due to time constraints but hit it hard and shaved 15 seconds off the lap time I typically do for two lap efforts. Not sure how much longer I could have held that pace.

I'll be out there tomorrow.

Dan Reiners

Jun 28, 2012 at 03:47 PM

tomorrow (Friday 6/29) for openers at 5:30AM with coach Ragot. Feel that day before the race leg searing pain.

dstearns

Jun 28, 2012 at 03:57 PM

two 5:30 mornings in a row? (i showed up before the pace line crew this morning to do some TT's)

yes - bring the pain!

eragot

Jul 03, 2012 at 02:46 AM

The next three weeks.
Tues. Sprints 9 rolling sprints. 10mph.start and then 10 pedal strokes.
Wed. Two lap tt efforts x 2
Thursday. Group ride
Friday. Openers.

Ill also do a cornering clinic this Wednesday morning for those who are doing early short rides