Prospect Park Weekday Morning Training

May 24, 2013 at 05:47 PM

Thanks for the information Bruce. Just one follow-up, 10-20 sec max efforts sound a little like sprinting, so what's the distinction if any? Slower cadence in a harder gear combination perhaps? I'll look around online too to check this stuff out.

eragot

May 24, 2013 at 06:48 PM

Posted earlier in this thread:

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.

Dave Sharma

May 27, 2013 at 08:31 PM

On for tmrw am?

David Yang

May 28, 2013 at 01:49 AM

Anything new for this week or are we repeating the same as previous?

eragot

May 28, 2013 at 02:03 AM

Week 9

New stuff. Less fun?

Tuesday - anerobic efforts. warm up for 20 minutes. Then go to the inner loop (center drive - right past the S/F line). Starting at the bottom, go as hard as you can up to the main road. Turn around and go back to where you started, repeat immediately. Complete 6-8 of these if you can.

Wednesday - Its 2 lap TT day with three trips up the hill. You know the drill.

Thursday - 9-12 sprints from a rolling 10mph+ start. 15seconds all out. Do three per lap.

Friday openers

Saturday and Sunday - ride/race

David Yang

May 28, 2013 at 02:08 AM

I should have kept my fool mouth shut...

jim_nelson

May 28, 2013 at 01:26 PM

This morning sucked - my legs felt dead. First 3 efforts were decent but 4 and 5 were horrible and I pulled the plug on #6 in the middle of the second rise and headed home.

David Yang

May 28, 2013 at 01:37 PM

5 of us out this morning...Harry, Jeff, Jim, Dave S., and moi

My unofficial name for this drill is now "The Worst" because it is the worst. Jeff warned me that even more torturous things are coming up (involving the hill), but for now, this is "The Worst".

By the 4th effort I was just totally wasted by the little bend before the final little uphill portion, at which point I forced myself to get up out of the saddle and mash as hard as the toothpicks attached to my feet would allow. My left thigh cramped up pretty bad on the 5th but thankfully freed up in time for 6 and 7. It didn't even matter because it felt like I was dragging a sack of potatoes anyway.

David Yang

May 28, 2013 at 01:47 PM

jim_nelson said:

This morning sucked - my legs felt dead. First 3 efforts were decent but 4 and 5 were horrible and I pulled the plug on #6 in the middle of the second rise and headed home.

Disagree. If by "felt dead" you mean "becoming a little speck up the road and disappearing around the bend" then okay, maybe.

Brendan Rigby

May 28, 2013 at 02:04 PM

no pain, no gain! hoo rah!

Dave Sharma

May 28, 2013 at 03:10 PM

oh man.. i'd had every intention of doing river road this AM, but after those 7 sprints... i realized on vanderbilt that i just had nothing left. Lotta humble pie this AM. on the upside-- makes it easy to see what needs to be worked on.

see ya'z tmrw--

eragot

May 28, 2013 at 03:23 PM

A note to tomorrow. You should be able to do the TTs. But if your legs are so trashed from today, then ride a paceline tomorrow and do the TT efforts on Thursday.

Always get the TT efforts in.

McKay Duncan

May 29, 2013 at 02:51 PM

TT's are improving! Started with Bruce, David, and Jeff C. , and Harry and Jeff W. joined us. Nice to break the 18min for two laps barrier for the season. 17min should not be too far away. Also, Jeff C. said i could have his bike if he died from the effort, and since i had to leave one lap early on the second set, I dont know if Harry killed him or not on the last hill. What happened?

Jeffrey White

May 29, 2013 at 03:11 PM

I rolled into the park at 6:05, so I figured I'd try to catch the crew from behind. I rode hard and was about 100 feet back at the bottom of the uphill, when they started their first 2-lap TT. So I had to just keep going. Kept them in sight until the very end and caught up to them a bit after the uphill. Mustered a decent second TT in the low 17s. Haven't looked at the file yet.

Bruce van-Schalkwyk

May 29, 2013 at 03:40 PM

I had a glorious recovery ride this morning, too pooped from a long weekend of base miles in the rain and wind to muster anything more significant. You guys looked good out there.

Jeff Condon

May 29, 2013 at 04:14 PM

I'm still alive (sorry McKay). Got a PR on my 2nd TT @ 17:09. Goal is to break 17.

tito

May 29, 2013 at 04:34 PM

I should be able to make it tomorrow! Yay!

Dave Sharma

May 29, 2013 at 04:44 PM

Happy to not get lapped. Legs felt like dead steaks- im getting the sense that ive got, like, zero anaerobic ability. Only way to go is up I guess... Woot!

David Yang

May 29, 2013 at 05:08 PM

Dag looks like I missed a good session. Woke up with a nasty crick in my neck stemming from my left shoulder blade all the way up to the base of my skull. Ibuprofen is helping, but hoping it goes away in time for this evening so I can do the TTs.

McKay Duncan

May 29, 2013 at 09:30 PM

David, i know how that is. am posting suggestions in the recovery discussion for you.

Dan Reiners

May 30, 2013 at 01:55 AM

Sorry I've not been out training in the morning recently. I've been doing a ton of this. I am SO ready for the L&C Cup

http://youtu.be/o-50GjySwew

Brendan Rigby

May 30, 2013 at 02:21 AM

she looks thin enough. 6 w/kg, at least.

David Yang

May 30, 2013 at 02:23 AM

McKay Duncan said:

David, i know how that is. am posting suggestions in the recovery discussion for you.

Gracias, I need to go get me a tennis ball now!

David Yang

May 30, 2013 at 02:27 AM

Brendan Rigby said:

she looks thin enough. 6 w/kg, at least.

You know you're a cyclist when...

Bruce van-Schalkwyk

May 30, 2013 at 01:15 PM

Cannon to right of them,

Cannon to left of them,

Cannon in front of them

Volley'd and thunder'd;

Storm'd at with shot and shell,

Boldly they rode and well,

Into the jaws of Death,

Into the mouth of Hell

Rode the six hundred. Tennyson – The Charge of the Light Brigade

11 of us this morning. Sprints. Big gear. Fast.

Private rivalries were made, strong friendships were temporarily broken, rolling wheels whirled with the sound of advancing armies, and exhaustion straining our faces made us stronger. My quips about being tired only fired the others up, that they could beat me, that they were less tired, and they refused to agree with me, nodding their heads, I knew, in recognition only that they felt stronger and would do better and would sprint faster. The guy next to me hurts more than I do, I remind myself when racing.

Clifford flew passed me like a devilish Cossack out for blood. Seeing his face, I knew I had lost the race. Yang made it his purpose to tear up the rode with those beefy quads he keeps hidden until the last minute, making jokes to ease you into your astonishment that he’s five bike lengths ahead of you already. Thierry, surprised I passed him on one sprint, never let it happen again.

We sprinted hard, kept it safe, anticipating the big push at the start like thoroughbreds scratching at the gate. My heart spiked when the rider in front of me bent down into his drops. Head up, pushing hard, I chased after the chasers. We flew past other riders, pushing hard until the last possible second, a painted line on the road the salvation for easing back onto the saddle, ease back on the gears, catch a breath before the next sprint.

And then our last sprint, done, sweating, cooling down, shoulders slumping and cheeks puffing with the final of our heavy breaths, we smiled again, moved into a two by two paceline, congratulated each other, renewed our friendships, rolled down the road as a team, once again, everyone in kit, other riders seeing us as a team.

My neighbor, on her way to work, greeted me as I pulled my bike onto the sidewalk. She asked me how it went. I told her, as always, it went great. It didn’t matter what we did today, I got to ride with my teammates, and how can that ever be less than a good thing.

tito

May 30, 2013 at 02:34 PM

Yeah, that was fun. SO glad to be back in Brooklyn, close to the park and in the heart of Kissenaland.

...but holy CRAP I'm slow. Yang, Nelson, Condon, Clifford - ALL totally kicked my tucchus going two-up in the sprints. All the better to be out there training.

tito

May 31, 2013 at 02:12 AM

Planning to go out tomorrow, 6am - 10x1 intervals. Jules has promised that I will vomit.

David Yang

May 31, 2013 at 02:51 AM

I'll be out there, probably to do TT efforts I missed on Wed.

David Yang

May 31, 2013 at 01:51 PM

Was out there at 6:03a and waited until the requisite 6:05a but I guess everyone slept in today. No matter, I was making up for the TTs I missed on Wed so it would be solo riding anyway. Some guy in a no name kit was on my wheel for the entire second lap of Set 2 which was kind of annoying, but what are you gonna do? Snot rockets? Forced expunging of methane? The Frank Costanza method of stopping short?

Whatever.

Set 1 - 20:20 (had to brake suddenly when a dog walker staring right at my slobbering face decided to cross anyway outside of a crosswalk - which I'm okay with, just noting it which would have made both set times more even)
Set 2 - 20:09

Pretty consistent from last week's numbers, maybe a few seconds faster per set. Still haven't broken the under-9min/lap average though. That will be my next goal for TTs.

Jeffrey White

May 31, 2013 at 02:06 PM

Just saw six of the Specialized-Lululemon team in Prospect Park riding piu piano. Unfortunately I was wallowing all over my handlebars cross-eyed, streaming snot and sweat off my face, otherwise I would have had the presence of mind to get a photo with two national champions. I did manage a pathetic, star-struck wave though.