Apr 16, 2013 at 05:00 PM
Im thinking of trying to make it out , but am so out of shape ,
Prospect Park Weekday Morning Training
Apr 16, 2013 at 05:20 PM
Mark, you should come out. This is how you get into shape.
While I do enjoy my solo early morning winter sessions in the park, something dark and secretive about it, with this warmer weather and great light, we should have the whole team out, practicing, riding, sprinting, the white blue orange train crushing its way through the park.
We all have different strengths. Some of us just look great on a bike (me with my new kit). Tomorrow is an individual time trial so while we'll all meet, eventually we'll get separated because of the different levels of fitness and speed - Jeff will smoke me, yet again! So if anyone ends up riding solo, at least you got out there, to the park, started spinning those cranks. And tomorrow doesn't get easier, you just get faster. As does the rest of the team.
Apr 16, 2013 at 07:20 PM
I would agree with Bruce. Don't worry about it, just get out there!
Apr 17, 2013 at 01:39 PM
Think I saw 4 of us out there (along with some RB and NYV guys). Arrived late, warmed up by myself and did the 2x2 TT. Still slow but consistency has improved, maybe 15seconds slower on the second set.
BTW it has been super warm. Have to stop wearing the wool cap and doubling up on base layers...
BTW it has been super warm. Have to stop wearing the wool cap and doubling up on base layers...
Apr 17, 2013 at 02:47 PM
I saw you out there David - I was on my white/black Orbea and wearing KCC kit. You looked solid on the TT.
It started raining about 5:55 for around 20 minutes or so. Warm weather but wet. 3 of us set off from GAP- I had already done a warm up lap - so we started our first TT at the start line. Two good laps and then regrouped - I love that small chainring after a hard effort. Hello easy gears. The second TT I was on my own.
It was warm this morning - I was in shorts, a base layer under my shirt, and a bandanna under my helmet. So much easier getting in and out of clothes now, though I'm still not putting away my winter coat just yet.
Tomorrow, group ride and leadouts.
Apr 17, 2013 at 03:03 PM
Thanks Bruce, you were looking strong as usual. On one of the laps you were 15-20 seconds ahead of me after the hill and then *poof* like Kaiser Sose, you disappeared.
Looking fwd to tomorrow's leadout. Being significantly slower I may have to suck wheel and hang on at the back. Or be at front for the first :30 and peel off early.
Looking fwd to tomorrow's leadout. Being significantly slower I may have to suck wheel and hang on at the back. Or be at front for the first :30 and peel off early.
Apr 17, 2013 at 04:03 PM
Hey just out of curiosity, have you guys been timing yourselves for the TT efforts? I havent been able to get out at 6 am since my willpower is nowhere near yours but I did manage to get out a little later in the morning and did the TT. I was on my 20 pound training hack, if that means anything.
First effort: 20:19
Second effort: 20:36
Avg: 20:27.5
Also, how much rest in between?
First effort: 20:19
Second effort: 20:36
Avg: 20:27.5
Also, how much rest in between?
Apr 17, 2013 at 04:14 PM
I timed my two, and Strava is showing, under Laps, for this ride, my first TT at
18:10
14:15 slow recovery lap
Second TT
19:01
Strava also shows my HR got to 254. Yeah, that didn't happen. Might be time for a new battery in the HR monitor.
Apr 17, 2013 at 04:23 PM
1st -19:33
2nd - 19:45ish
My cateye showed around 20mph average on that last set which jives with your numbers, Edwin.
I spin real easy for a full lap, including up the hill before starting the second set. Probably takes 15+ minutes for me.
(edit: oops, read that avg number wrong in your post, edwin...)
2nd - 19:45ish
My cateye showed around 20mph average on that last set which jives with your numbers, Edwin.
I spin real easy for a full lap, including up the hill before starting the second set. Probably takes 15+ minutes for me.
(edit: oops, read that avg number wrong in your post, edwin...)
Apr 17, 2013 at 04:23 PM
Nice, Bruce!
Apr 17, 2013 at 04:58 PM
Thanks. July 7, 2012, I did a lap in 7:30. That was during a race. My race peak is not here yet. . .
Apr 17, 2013 at 07:45 PM
Dear god, do you remember if it was in the field or breakaway or, dare I suggest, solo break??Bruce van-Schalkwyk said:Thanks. July 7, 2012, I did a lap in 7:30. That was during a race. My race peak is not here yet. . .
Apr 17, 2013 at 09:41 PM
It was one of the races David Gardner won. It was a fast race. David went faster than me that day. And he still does. . .
Apr 17, 2013 at 09:57 PM
OT - Wow, blast from the past!
I've since learned to race with my eyes open!...
http://www.oneimagingphotography.com/CyclingRaces2011/Brooklyn-Grand-Prix-7911/Cat-5/18000522_TphNsM#!i=1379253076&k=5Bfdk79
That's Jeff ____ in the back? Better picture of him:
http://www.oneimagingphotography.com/CyclingRaces2011/Brooklyn-Grand-Prix-7911/Cat-5/18000522_TphNsM#!i=1379252229&k=8TvvmPL
Apr 18, 2013 at 02:44 PM
A good ride this morning. 4 of us at GAP at 6. We discussed the morning workout, did a warmup lap, and when we got back to GAP, moved into a paceline, 20 second pulls. At the bottom of the hill, 30 second leadouts on the front. 4 doesn't quite get us a fresh sprinter to the finish line. 5 would.
We did this 4 times so everyone got a chance to be the final sprinter.
I need to work on staying close when I pull off the front, not letting a gap open with the rider behind me when the rider in front of me pulls off (tendency to want to ride harder), and maintaining speed when I pull off the front, as in a race, there will be guys behind me going fast, also.
It was good riding with you guys this morning.
I won't be there tomorrow morning, but am doing check-in and racing Saturday. It was a good training week - thanks to all who rode with me this week.
Apr 18, 2013 at 04:39 PM
i'll be there tomorrow at 6am for openers
Apr 18, 2013 at 06:53 PM
Bruce that sounds like a good time. Really annoyed to have slept through the alarm and missed this one.
Should do hard solo riding tonight and openers tomorrow morning or skip one of them?
Should do hard solo riding tonight and openers tomorrow morning or skip one of them?
Apr 18, 2013 at 08:51 PM
That's a tough call, David. Being consistent is best. I don't have coaching experiencing, so maybe Eric has advice for a situation like this. But if you're not on a training schedule, and you get squeezed for time, doing what you can, when you can, is how you probably need to ride. And don't discount the slow spin rides where you just get out there and make your legs move (Friel's E1 or E2, low heart rate rides).
I can't ride tomorrow, I have work and then a night class, giving my legs needed time to recover from a good week.
Apr 18, 2013 at 10:36 PM
Good advice, Bruce. Looks like I'm at work for a few more minutes at least. Will have to do some workouts on the trainer today and hit the park for a bit in the morning.
See you on Saturday.
See you on Saturday.
Apr 19, 2013 at 12:41 AM
Going out tomorrow morning for some easy laps after being inflicted with some stomach virus.
Apr 19, 2013 at 03:08 PM
Good seeing some of you out there for openers.
Not you, Clifford, you made me exert energy. And I hate exerting energy.
Not you, Clifford, you made me exert energy. And I hate exerting energy.
Apr 22, 2013 at 11:48 PM
Coach Ragot, where you at? It's week 4, baby!
Apr 23, 2013 at 12:20 AM
I'm at my computer!
Here it is, week 4.
I don't see that the workload is so much that you guys need a rest week. I doubt any of us train enough to need one, so you will not be having a rest week in the classic three on / one off week that is the norm for block training. So instead, we'll continue to focus on the threshold time trials and add in some other fun stuff!
Tuesday - VO2 Max Day! -- Essentially, efforts between 3 and 8 minutes.
Warm up then do 5 efforts from the bottom of the downhill (or the end of the chute) Choose a starting spot and keep it consistent. Then go all the way to the top of the hill, or mid-point of the hill, or bottom of the hill. It doesn't even matter, just keep track of where you start and stop the interval. Keep those spots consistent as you'll be doing this workout for the next three-four weeks on Tuesdays. You'll want to compare times to see how you're progressing (provided wind and temperature are similar from week to week).
Wednesday - 2x2lap TT day. Work on being consistent for both efforts. If anything make the second effort faster than the first. And when you're finishing the effort, keep that gas on for the last minute (think of the work you've done the last three weeks).
Thursday - group ride working on team work and rotating smoothly. Paceline practice. Finish off the day with a set of lead outs. Make two teams and keep working on that skill!
Friday - openers.
Sat / Sun - race and ride!
Have fun. While Tuesday will suck, there are suckier efforts in your future!
Apr 23, 2013 at 12:36 AM
Thank you Mr. Bolivar!!
Apr 23, 2013 at 12:38 AM
De Nada Monsieur Bonaire
Apr 23, 2013 at 02:17 AM
Apr 23, 2013 at 03:15 PM
6am, 41f, 6 of us at GAP on a cold, windy morning. We did a solid warmup lap and on the second lap, after the downhill, I bowed out. My legs got trashed on Sunday's windy ride so I dropped into the small chainring and did recovery while 5 guys got up out of their saddles and did a solid push into the wind to the bottom of the next hill.
I felt like forward air command watching these fighter jets streak off into the distance. You guys looked good. I caught up on the hill and paced with them again to the bottom. Your second effort looked faster - I'd be interested in seeing times.
A few more laps and we were joined by 2 more and 2 of us turned out of the park to warm up fingers and fill the coffee pots.
Strava shows me you guys kept at it for more laps after that. Nice job out there today.
Apr 23, 2013 at 04:24 PM
Good sized group out this morning. Did 5 efforts from 'the chute' to stoplight at the bottom of the hill. Tough workout made more so by those wind gusts. Ready for a nap.
Apr 23, 2013 at 11:34 PM
Here's what I got. Mine were exit of chute to stop light just prior to the light that starts the hill (Jay, Jim and Thierry did that one so will have slightly longer times):
1: 3:18 – 21.5 mph – 144 bpm – 344 watts
2: 3:23 – 21.2 mph – 146 bpm – 317 watts
3: 3:24 – 21.0 mph – 140 bpm – 335 watts
4: 2:45 – 20.9 mph – 135 bpm – 340 watts (short on time, stopped at start finish to circle back through cut thru)
It was windy. I am fat. My heart doesn't go too fast. But that hurt. Hurt in a very good special way. Great work everyone!
See you guys in the morning.
Apr 24, 2013 at 01:10 AM
Next week you want to extend them so go to up the hill your heart will still hurt no matter what. You want to get closer to 5 minutes.
Nice watts Eric. Try to keep it consistent.