This is pretty much the worst. You will find yourself having a harder time racing while you do these and then after  - KAPOW - you'll be going much better.

Make sure that tomorrow is an easy ride.

I'm getting addicted to these morning routines.
First of all it was great to meet all the familiar faces ( Kissena is so f#$^ cool, what else is there to say..). After the required warm up, we all did our best to maximize our efforts. I kept my cadence high in order not to burn out too quickly, the eighth effort however was rough on my well being.

Tito...please explain...you ride out from Northern Manhattan to PP for workouts? That's dedication!

Noooooooooo....damn Brooklyn...it spreads faster than TB.

 Week 11

<smile>

Tuesday - anaerobic 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 for 30 seconds Turn around and go back to where you started, repeat immediately. Complete 8-10 of these.

Wednesday - NOT TT DAY - Just ride to get 1.5 hours of group riding in. Nothing too hard so you can manage tomorrow. DON'T GO AS HARD AS LAST WEEK WHEN I JOINED YOU. Double paceline is fine.

Thursday - anaerobic efforts (AGAIN). Repeat Tuesday's efforts.

Friday openers - just do 2 1min efforts and 2 30s efforts. Otherwise, just don't do them and just ride up the hill hard a couple of times during your ride (about 1 min anyway!). If you have power, don't worry about it, just shake the legs out.

Saturday and Sunday - ride/race

unless the rain is awful, see you guys tmrw AM

30 seconds is shorter than 1 minute so it must be easier, right?  Right??

Half the effort - half the rest.

Only saw Big Cliff today - I don't have a hall pass (sadly) for FBF tonight and the rain was looking grim - so I opted for a little hokey-pokey in the park this morning.

^ Thierry and I were doing the Center Drive repeats... oof.

Sorry I missed today, dudes - too much stuff to get done in the morning before work.

Let me tell ya, even if its not the same as out on the road, 10x30sec is still friggin brutal on a trainer. Will attempt to be out in the morn for easy riding and openers.

I missed this week's training due to a sore throat I picked up at the end of last weekend.  I had planned on taking a week off in June, just to recharge my interest, but that plan involved more than just laying around on the couch, though this rain made being off the bike a bit easier.  I'll miss racing this weekend but should be back out for morning training next week.

the nasty cough/cold that's been threatening to come on did not appreciate the 18 hours i spent in chicago on Friday.  gonna miss tmrw AM, hopefully back in for Weds

OK folks. This week is easier.
Tuesday. Run that fast pace lone.
Wednesday the two lap TT efforts.
Thursday do the pace line again.

Have fun..

2x2 TTs are hard.

note: harryB&CraigZ were also, seperately, out in ppk this am... both doing TT's, Craig quickly, harry slowly(recovering-ouch!)...funny how can miss (5)ppl in a 3.2mi loop over 1.5hrs?

It was good to see some familiar faces on this lovely fall morning.  

Has anyone created the "Kissena 2 Lap Special" segment on Strava?

As Bruce mentioned, it was great to see all the familiar faces. I'm very excited that Kayt will race on July 20th and I hope that many Kissena team members will be there to support her.

Jules said:

Has anyone created the "Kissena 2 Lap Special" segment on Strava?

good idea. will someone who does the morning workouts please create this segment?  i would create it but i'm not sure where you want it to start and stop.  it will make me feel like i'm working out with you guys even though i don't get up at 5 am

Done. This is actually my favorite workout as I have not yet found my sprinting legs, working on it though
I'm pretty sure we start at the bottom of the hill near the light. Could be wrong, I don't get up at 5 am either

http://app.strava.com/segments/4466784

KOM rightly owned by a Kissena.

^EDIT: no longer owned by kissena. leaderboards take a while to establish

Thanks Edwin.  I think it's kind of wonky because Strava will parse out the segment regardless of if you're in a race, paceline, on a citibike, etc.

Morning paceline was fun.  Eric, thanks for the tow.  Sitting on your wheel was almost on par for a full on TT effort for me...

I'll hopefully be out tomorrow morning - -6am from GAP - doing 1x10 max intervals.  Wave hi!

Edwin Ortiz said:

Done. This is actually my favorite workout as I have not yet found my sprinting legs, working on it though
I'm pretty sure we start at the bottom of the hill near the light. Could be wrong, I don't get up at 5 am either

http://app.strava.com/segments/4466784

KOM rightly owned by a Kissena.

Sweet.  Don't forget there is a team-wide leaderboard... looks like JP got nipped by some fred in a polka dot suit!

i only count times done by yourself (not races!) within the last 6 months