May 16, 2013 at 03:48 PM
It was good practice holding my bike steady at high rpms, preventing myself from leaning forward too much, as well as keeping my head up. This was a good week of training.
Prospect Park Weekday Morning Training
May 16, 2013 at 03:55 PM
I had a great time with everyone this morning. It gave me a completely different outlook on my day, relative to my usual routine. As a result, you can expect to see me a lot more.
As for the routine itself...I discussed with Harry that the 45 sec or so state line sprint gave me problems; so, these 15 sec sprints, which I didn't feel much of a problem with, provide me with a great base for moving up to do longer sprints I think.
May 16, 2013 at 03:58 PM
I always feel that sprinting takes much more out of my than I expect. Need real recovery afterwards. Perhaps I'm just old.eragot said:
Sprints really count as an easy day, so I wouldn't expect puke. You want puke, do this workout instead:
May 16, 2013 at 07:02 PM
Looking forward to joining the morning crew when I'm back in Brooklyn next week.
May 16, 2013 at 08:20 PM
You and me both, Tito. I should have brought my kit and pedals and rented a bike out here in LA. Next time...
May 20, 2013 at 11:09 AM
Week 8 - Last Week of VO2!
Tuesday - VO2 Max Day! --Warm up then do 5 efforts from the end of the chute to the TOP OF THE HILL! You want these to be that long. You've trained well and should be used to the efforts (not liking them necessarily).
Tuesday - VO2 Max Day! --Warm up then do 5 efforts from the end of the chute to the TOP OF THE HILL! You want these to be that long. You've trained well and should be used to the efforts (not liking them necessarily).
Wednesday
- 2x2+lap TT
day. We're changing things a bit. Concentrate on steady up the hill to
not go too hard and steady hard pressure whenever the road tilts down.
You're trying to keep the effort consistent. For these efforts, start by the Zoo and go up the hill. Continue
the TT efforts, but instead of stopping after 2 laps by where you start
(Zoo), continue up the hill and END AT THE TOP OF THE HILL! So, you'll
have three trips up the hill. The first time up will feel easy, so don't
push too hard.
Thursday - time for some sprints. For today, warm
up with some 30s-1min fast spinning (100+rpm) efforts in a small gear
(39x19). Then do three 10s-15s efforts per lap. Riding very easy in
between efforts. Do the sprints in the 39x17 or 19. Start them from
around 10 mph. Hands in the drops and concentrate accelerating for the
full 10-15s. Probably 8-12 pedal strokes.
Friday - openers.
Sat / Sun - race and ride!
May 21, 2013 at 01:25 AM
Wow - has it been 8 weeks already? I'm looking at Wunderground and trying to decide if I should ride in the am or gamble on the weather staying dry for the evening at FBF.
Leaning toward an am ride, fwiw
Leaning toward an am ride, fwiw
May 21, 2013 at 01:31 AM
I will be out there suffering from lack of training...
May 21, 2013 at 01:38 AM
I'm planning on getting out to FBF on Tuesday's, but the earlier start time is cutting it too close for me right now, so I'll wait until next week. I'll be out in the AM.
May 21, 2013 at 12:15 PM
Good group out this morning. 5 efforts from the chute at bottom of the hill to the 25mph sign around the corner after the top of hill ranged from 4:40 to 4:50.
May 21, 2013 at 01:38 PM
does anyone know how to make that a strava segment?
May 21, 2013 at 02:02 PM
May 21, 2013 at 02:04 PM
Good seeing such a big crew out there. Sorry I couldn't join you for the "dash from the chute" but I had my own "hopping around" task...
May 21, 2013 at 02:10 PM
Didn't have time to upload to Strava, but I felt okay out there despite
being off the bike all last week. I think my body kept trying to
conserve energy before the hill and so I didn't feel like I was going
too hard on south/east sides.
Good to see everyone out there, including Dave #96.
Good to see everyone out there, including Dave #96.
May 21, 2013 at 02:34 PM
Thierry and I were at GAP just after 6. We had a good workout. Sounds like we must have missed the other group.
May 21, 2013 at 02:36 PM
i actually made it out to the park this morning for the first time in about a year, so i decided to hide from the wind with the prospect peleton to see how the legs , and lungs held out
Thursday i plan on try to ride with you guys, it will not be pretty
May 21, 2013 at 05:21 PM
Thanks David Yang 
that was a deliciously painful intro to V02 reps. will miss you guys tmrw AM but see you thurs--
that was a deliciously painful intro to V02 reps. will miss you guys tmrw AM but see you thurs--
May 22, 2013 at 01:43 PM
Five of us in the park this morning...myself, Dave Y, Kayt, Harry, Thierry.
I'd give some sort of recap if only I hadn't lost everyone (or rather they lost me) before we even finished the first lap. At some point in lap 3 I think, I caught up (everyone else slowed down) and I stayed with everyone on the hill only to get dropped again.
This was for me a reality check of the first order, a true yes sir may I have another sort of experience...and so I shall have another tomorrow morning, not to be deterred.
May 22, 2013 at 01:57 PM
keep at it patrick....you'll be amazed at how much your fitness improves especially trying to stay with the likes of harry and thierry. those dudes have good engines. hope to join you all out there soon...Patrick Jones said:Five of us in the park this morning...myself, Dave Y, Kayt, Harry, Thierry.I'd give some sort of recap if only I hadn't lost everyone (or rather they lost me) before we even finished the first lap. At some point in lap 3 I think, I caught up (everyone else slowed down) and I stayed with everyone on the hill only to get dropped again.This was for me a reality check of the first order, a true yes sir may I have another sort of experience...and so I shall have another tomorrow morning, not to be deterred.
May 22, 2013 at 02:02 PM
Harry ripped it up this morning and casually chilled near the GAP while the rest of us shuffled in panting. Thierry dropped me the first set. Second set, I was determined to stay close to him and dug deep to finish within 5-10 seconds behind him.
TTs are friggin hard.
TTs are friggin hard.
May 22, 2013 at 02:39 PM
@DavidY, PatrickJ, TheirryB, KaytM,
my 1st iTT day &is no joke(may forgo bacon&egg breakfast nxt time!),
is fun 2seek best line in PPk @6:30a w/o too many moving obstacles, steady efforts&recovery @descents/flats...
general thought to David&Patrick&Kayt - 'steady-on' ALL of you are quite strong(likely much stronger than you think!), the TT exercise seems to be the perfect drill to discover/work-on/practice smooth round pedaling, saddle &bars positioning, course line&topography analysis...in the end we R ALL fighting the wind!
Thierry is smooth, silent, powerful!
@JimN @tues crew...thanks 4strong examples &coaching...Nelson is downRight Lombardian(aka, infamed vince Lombardi) in his encouragement(s)!!!
cheers,
-h;-)
my 1st iTT day &is no joke(may forgo bacon&egg breakfast nxt time!),
is fun 2seek best line in PPk @6:30a w/o too many moving obstacles, steady efforts&recovery @descents/flats...
general thought to David&Patrick&Kayt - 'steady-on' ALL of you are quite strong(likely much stronger than you think!), the TT exercise seems to be the perfect drill to discover/work-on/practice smooth round pedaling, saddle &bars positioning, course line&topography analysis...in the end we R ALL fighting the wind!
Thierry is smooth, silent, powerful!
@JimN @tues crew...thanks 4strong examples &coaching...Nelson is downRight Lombardian(aka, infamed vince Lombardi) in his encouragement(s)!!!
cheers,
-h;-)
May 22, 2013 at 03:00 PM
Is meetup always 6am @GAP?
I'm getting so excited to start training regularly with my homies - I've become such a GWB hermit over the past few years.
On the plus side, I'm really close to completing the epic novel I've been composing in my head.
May 22, 2013 at 03:42 PM
Harry at the point where I caught back up with you guys I appreciated the discussion about dropping down on the bars, I felt like I definitely gained a little something by trying it on that lap. Thanks.
May 22, 2013 at 04:07 PM
@tito - 6am with a 5min grace period. Tues and Wed drills usually splits the group apart. Thursday leadouts/sprints should keep everyone mostly together. My 3 sprint points per lap are the ones Mike P. showed me a few weeks back (25mph sign on south drive, one of the signs before the zoo, one of the stop lights on the west drive).
Checking the times from this morning, trying to stay with Thierry on the second set made me 36 seconds faster compared to the first. Helps to have a wheel to chase after! FWIW, my times on the hill were all consistently around the 1:40 mark.
Set 1 - 20:47
Set 2 - 20:11
Checking the times from this morning, trying to stay with Thierry on the second set made me 36 seconds faster compared to the first. Helps to have a wheel to chase after! FWIW, my times on the hill were all consistently around the 1:40 mark.
Set 1 - 20:47
Set 2 - 20:11
May 22, 2013 at 06:37 PM
I left a little later than I'd hoped; needed the extra sleep. Spread a bit of KCC Karma out there in honor of the earlybirds:
May 23, 2013 at 11:27 AM
Solid crew out again this morning, dodging the newly enthused triathletes riding three abreast in aero bars.
May 23, 2013 at 02:26 PM
I hit a 168 cadence on one of the sprints and didn't fall off my bike. I call this morning a success.
My knees are now murmuring sweet nothings under my desk. They do this by rubbing cartilage together, creating a sophisticated love-song.
May 24, 2013 at 12:43 AM
I had a great time these past two mornings. So what happens on Friday mornings? I've heard a lot about "openers" but maybe someone can elaborate.
May 24, 2013 at 10:58 AM
I'm heading out now to PP. any joiners?
May 24, 2013 at 05:23 PM
Pat, Friday mornings are a little less organized than the Tuesday-Thursday sessions. I have to be at work early on Friday's so can't train on that day. If you're racing on Saturday, the idea for Friday is to do an easy ride and throw in a few 'openers' that open your legs up, so they know what's coming. The efforts and times can vary, but generally you can do a couple of 10-20 second max efforts, with a minute or two between efforts, and no more than a couple during your ride. This is the day-before warm-up. It's also a good time to make sure your equipment is working, so best to work on things Thursday night to check it, but not Friday night before a race.
For specific efforts and times, I'm going to defer to Eric, and other riders who do these on Fridays.
bvs