Jul 03, 2012 at 10:16 AM
Where do you guys generally meet in the park?
Prospect Park Weekday Morning Training
Jul 03, 2012 at 11:05 AM
Inside the park just at the Grand Army Plaza entrance at 6am.
Jul 30, 2012 at 08:01 PM
Is the morning group riding this week?
Jul 30, 2012 at 08:25 PM
I'll be out there. Not sure how big a group we'll have since a lot of folks are away, etc.... GAP 6:00
Jul 30, 2012 at 08:27 PM
I'll be there for morning workouts this week as well.
Jul 30, 2012 at 09:06 PM
This week is a rest week:
Tuesday - group riding
Wednesday - 2 lap TT efforts.
Thursday, Group riding
HAve fun.
Eric
Aug 03, 2012 at 12:45 AM
I'll be out tomorrow morning for openers if anyone wants to join.
Aug 07, 2012 at 01:20 AM
I will join in the AM, prospective Kissena Chris should be out also.
After a weekend of Kadima and IPA training on Fire Island, I will literally be on fire! Burp.
Aug 07, 2012 at 01:21 AM
Ragot what's our lesson?
Aug 07, 2012 at 01:57 AM
I might bring a lawn chair and heckle while eating cold pizza...
Aug 07, 2012 at 03:59 AM
Just do 12 sprints tomorrow.
But, ride tempo inbetween.
So warm up. Ride tempo and every three minutes jump for a sprint.
Have fun.
But, ride tempo inbetween.
So warm up. Ride tempo and every three minutes jump for a sprint.
Have fun.
Aug 07, 2012 at 12:57 PM
Thanks Eric!
Jules, I could have done with that pizza hand-up this morning—seriously hung over and getting my ass handed to me by Dave "what wedding?" Gardiner. Gardner on a 240W tempo mission before he heads to honeymoon in Greece (giorti Dave!). Eric and new prospect Chris Foster were sprinting like demons, I think it blew apart around sprint 7.
Saw Condon and Josh rolling around.
Aug 07, 2012 at 01:07 PM
My bike is hanging under the stairs, and the red wine & pizza are flowing these days.
Recovery baby, gotta love it
Recovery baby, gotta love it
Aug 07, 2012 at 01:39 PM
Good times!
Aug 07, 2012 at 02:37 PM
Anyone going to be around tomorrow am? If so, what time and what work out?
Aug 07, 2012 at 03:40 PM
Sorry for not stopping this morning. I'm on a recovery week as well.
I thought saw Gardiner but was confused as I figured he was in Greece. Glad I didn't stop though as I didn't want to be part of the sprint pain.
I'll be rolling around easy this week in the mornings.
Aug 07, 2012 at 05:34 PM
Wednesday workout. Time to go for the 2x2lap TT efforts again.
Thursday is group ride - fairly easy.
Friday do some efforts to open up and Saturday / Sunday race.
Aug 14, 2012 at 11:49 AM
By now, I hope that you see that the workouts have fallen into 4 week cycles of 3 harder weeks and then an easier week with those pesky TT's on Wednesday. So, for this week and next (weeks 2 and 3 of the cycle), repeat the prior week:
Tuesday - 12 sprints But, ride tempo inbetween.
So warm up. Ride tempo and every three minutes jump for a sprint.
Wednesday workout. Time to go for the 2x2lap TT efforts again. Or try for 3 lap efforts for real fun (and benefit too). Or 3x2lap TT to compare efforts better.
Thursday is group ride - fairly easy.
Friday do some efforts to open up and Saturday / Sunday race.
This is pretty much going to wrap up morning training as the next cycle takes us through September. By now, most people will be as fit as they are going to be. For those continuing into CX season, I would use August's schedule as the template for the CX season. However, if you start racing twice per weekend. I'd recover on Monday and Tuesday. Wednesday should then be a do it all kind of day - short, repeated efforts (10s on, 20s off) and some threshold after - 20 min or more. Thursday rest, Friday open up, Saturday race... If you only race one CX race per weekend - then try to do a group ride and be aggressive on it. Don't forget skills practice on your recovery days.
Feb 18, 2013 at 04:28 PM
Hello everyone. It's back - the season long training suggestions to provide you and the morning group workouts to keep you killing it out there.
March 1 is when I start to roll these out, but I'm going to start earlier this year.
So, for the week leading into the first racing of the season, do what you're going to do. If you are racing on Saturday or Sunday, then you MUST do openers the day before. You need to wake your body up from its winter of slumber for hard, short efforts. These will suck. Follow this workout ..
It's time to establish a consistent pre-race ride to open up your legs for the next day. We'll call this ride "openers."
Now openers can take on different forms based on what type of race you are doing the next day, but the basic routine to start with (you may find something else works well, but this seems to work for me and riders I work with):
w/u for 15-20 min
3x1,5 - so 3 efforts of 1 min each separated by at least 5 min of rest.
3x30s,5 - 3 30sec efforts with 5 min rest
3x10s,5 - 3 10 second sprints, 5 min in between.
Cool Down.
this should take 1.5 hours.
There is a thread on this here: http://kissenacycling.vanillaforums.com/discussion/624/openers#latest
Good luck everyone!
Feb 18, 2013 at 05:34 PM
@eragot In regards to the term "efforts", you are referring to the highest intensity effort you can sustain for the given amount of time, correct?
Feb 18, 2013 at 05:35 PM
Yes.
Feb 18, 2013 at 05:59 PM
These are for Fridays generally. Weekday meetup at grand army plaza at 6am.
Feb 18, 2013 at 08:20 PM
Aaron and all,
We generally meet at GAP 6am when the light and temperature conditions are conducive and continue on through the summer (for me it's usually sometime in the beginning of March but others may start earlier - and it looks like Eric is encouraging that).
Eric provides a weekly work-out schedule here on the board (and shows up to lead and encourage when he's able). There are a few of us who have been doing these for years and at least one of us is there to get you started with the nomenclature, typical locations for starting intervals/sprints, etc... Each year there is a pretty consistent group and it's really helpful to be able to gauge your progress by both your own personal numbers and by how you're doing in comparison to your teammates.
At least once a week we do some paceline riding of different sorts (rotating, single line, double line, etc..). These are really helpful and will improve your pack riding skills immensely and make sure you know what to do when you are in that just formed break that needs to get its shit together in a hurry.
We also do some more specific skills days occasionally - everything from bumping drills (grass first) to practicing lead-outs.
See you out there.
We generally meet at GAP 6am when the light and temperature conditions are conducive and continue on through the summer (for me it's usually sometime in the beginning of March but others may start earlier - and it looks like Eric is encouraging that).
Eric provides a weekly work-out schedule here on the board (and shows up to lead and encourage when he's able). There are a few of us who have been doing these for years and at least one of us is there to get you started with the nomenclature, typical locations for starting intervals/sprints, etc... Each year there is a pretty consistent group and it's really helpful to be able to gauge your progress by both your own personal numbers and by how you're doing in comparison to your teammates.
At least once a week we do some paceline riding of different sorts (rotating, single line, double line, etc..). These are really helpful and will improve your pack riding skills immensely and make sure you know what to do when you are in that just formed break that needs to get its shit together in a hurry.
We also do some more specific skills days occasionally - everything from bumping drills (grass first) to practicing lead-outs.
See you out there.
Mar 10, 2013 at 11:58 PM
Hello everyone,
Just joined the group. Was wondering when everyone trains in PP in the morning, heard Tuesdays and Thursday mornings in the park at the new comers ride. So is this starting up soon? Also heard there was a posting of workouts? Ever any thought of putting this on the calender.
Thanks and look forward to riding with everyone!
Mar 11, 2013 at 12:10 AM
Scott,
The training starts at 6am from Tues-Thurs. However with Daylight Savings, it's just dark out at that time, so the group doesn't really begin meeting until April. Kim Nelson or Dan Reiners are usually there. I provide the workout schedule and they help run it until I can make some appearances to work on form.
Welcome to the club and I hope to see you soon.
Eric Ragot
Club Mentor
Mar 13, 2013 at 01:34 AM
Jim Nelson - is there something we should know ?
..Kim Nelson..
Mar 13, 2013 at 02:28 PM
Hey Guys,
I'm going to make it a point to get out consistently in the mornings now. I will roll at 630 till it get lighter out. @eragot if you want to post morning work out I will give the run down in the morning till school is out.
Mar 13, 2013 at 03:21 PM
I am happy to post the workouts as long as people are doing them...
JIM / Lt. DAN - are you guys meeting in the park yet?
JIM / Lt. DAN - are you guys meeting in the park yet?
Mar 13, 2013 at 03:26 PM
I've been heading out around 7/7:30, but I can get out earlier.
Mar 13, 2013 at 03:43 PM
I am waiting for there to be a consistent group. Otherwise, it's just individual training.
I will pull the workouts together.
I will pull the workouts together.