Jul 15, 2013 at 11:40 AM
Remember this week is a copy of last week. Tuesday can be another recovery day if you need it. Wednesday is the hard day. Thursday is endurance.
Find the workout in the thread.
Find the workout in the thread.
Prospect Park Weekday Morning Training
Jul 15, 2013 at 01:39 PM
@Joshua, sorry I slept right through the alarm. The track must have really wiped me out yesterday. I am definitely in for the rest of the week though, so see you out there.
Jul 15, 2013 at 02:15 PM
Recovery. Sweet, sweet recovery.
Jul 15, 2013 at 07:50 PM
Who's out there tomorrow? Besides me, that is.
Jul 15, 2013 at 08:36 PM
I'll be out at 6 a.m. for 3 x 2-lap+hill TTs.
Jul 15, 2013 at 09:25 PM
I might show for some recovery riding and heckling
Jul 16, 2013 at 11:41 AM
25 miles of tempo this a.m. Hot. Schwetty. Happy.
Jul 16, 2013 at 11:55 AM
I want to apologize to the morning group for punking out of the paceline in a non-communicative fashion halfway through the session, despite all your encouragement. This gal just didn't have it in her this morning.
Jul 16, 2013 at 12:12 PM
It's about time, you're making the rest of us look bad...Kayt Mathers said:I want to apologize to the morning group for punking out of the paceline in a non-communicative fashion halfway through the session, despite all your encouragement. This gal just didn't have it in her this morning.
Jul 16, 2013 at 12:41 PM
And I would like to apologize to myself for punking out of two TTs before they were finished, and not even starting the third one. Don't know what the hell happened out there.
Jul 16, 2013 at 01:42 PM
heat kills
Jul 16, 2013 at 01:47 PM
@kayt you did fine. During our rotation we weren't keeping an even tempo and getting disorganized which made for surges and slowdowns, etc. I definitely need to work on smoothness and keeping an even pace.
Good to see everyone out there. Felt happy riding a road bike again after taking it easy last week and being on the track all day on Sunday. Highly recommend following Bruce's lead and taking some time off if you're feeling burned out.
Good to see everyone out there. Felt happy riding a road bike again after taking it easy last week and being on the track all day on Sunday. Highly recommend following Bruce's lead and taking some time off if you're feeling burned out.
Jul 16, 2013 at 03:02 PM
@kayt- ditto what david y. said. (we didn't meet, but i was briefly in the paceline). you seemed to be pulling through quite well when I was around.
i actually dropped out before you did - and shouted up to eric m. to slot in for me. it is nice/helpful to do that, at least to keep the paceline smooth(ish) by letting the person next in the rotation know to take your pull.
Jul 16, 2013 at 04:36 PM
I gotta work on smoothness too...a couple times I was zoning out and then like "whoa it's my turn to pull up". We done did some really good riding this morning though, big group of eight of us, way to go folks. See you tomorrow for TT's.David Yang said:@kayt you did fine. During our rotation we weren't keeping an even tempo and getting disorganized which made for surges and slowdowns, etc. I definitely need to work on smoothness and keeping an even pace.
Good to see everyone out there. Felt happy riding a road bike again after taking it easy last week and being on the track all day on Sunday. Highly recommend following Bruce's lead and taking some time off if you're feeling burned out.
Jul 17, 2013 at 12:10 PM
It was myself, Jules, Jim, Eric, and a couple other folks who I apologize I can't remember names at the moment. We did something like 1.5 lap warm-up, then 3 - 2 - 1 - 2 on/off. I lagged behind the main group slightly but kept up reasonably okay. After that point we got a little scattered, and I did a 19:20 TT and exited via the bisecting road instead of cooling down via the hill. About 24 miles and change for me this morning.
Also, on our warm-up lap we observed a young woman and her bike on the ground right near the exit to Bartel-Pritchard with lots of people standing around and creating a small bottleneck. Next lap through I noticed she was bloodied up, and next lap yet there was an ambulance. Hope she's okay.
Jul 18, 2013 at 02:19 AM
Hoping to be at GAP at 6:00. Anyone else planning on it?
Jul 18, 2013 at 02:32 AM
I'll be there.
Jul 18, 2013 at 03:17 AM
Floyd
Jul 18, 2013 at 11:45 PM
So I've done lots of park riding the last two weeks and today I roused myself to meet the Kissena crew.
The pace line was by far the smoothest and most enjoyable one I've been in since I started my park riding. No jerkiness, no hot shots, just a really smooth and disciplined group. You should be proud of yourselves.
I was able to slide right in and only offer a couple of small pointers. Awesome.
Paul carbonara of axis asked if he could ride with the group when they are doing these rides. I said it shouldn't be a problem. I figure he is smooth and experienced and you can also make an ally and friend. If you only want him to sit on he'll do that change too.
If you're not comfortable with him there then he will be fine with that too.
Again. Nice to see you guys and good riding. And I mean that for everyone. New and veteran alike.
Coach E
The pace line was by far the smoothest and most enjoyable one I've been in since I started my park riding. No jerkiness, no hot shots, just a really smooth and disciplined group. You should be proud of yourselves.
I was able to slide right in and only offer a couple of small pointers. Awesome.
Paul carbonara of axis asked if he could ride with the group when they are doing these rides. I said it shouldn't be a problem. I figure he is smooth and experienced and you can also make an ally and friend. If you only want him to sit on he'll do that change too.
If you're not comfortable with him there then he will be fine with that too.
Again. Nice to see you guys and good riding. And I mean that for everyone. New and veteran alike.
Coach E
Jul 19, 2013 at 12:12 AM
The only praise better than having "Carbo" ask to join is Eric's post above. Well done.
Jul 19, 2013 at 01:17 AM
Honestly, I was not feeling it this morning on the way to the park, but as soon as we started riding altogether it felt great and set me up for the rest of the day. So glad to have met up with you all and can't wait to get back out there.
Jul 19, 2013 at 02:42 AM
I was out all three mornings this week and loved it...big group every day. I appreciated the pointers this morning about keeping steady while at the front of the pack. I got a little flustered at the one spot where the NYPD car was coming up from behind on our right and the hapless leisure riders were on our left...sorry to all you for that.
@Joshua - come riding with us to Piermont, it's great exhausting fun.
Jul 23, 2013 at 02:31 AM
This week is really about riding together and resting.
Each day, ride for 1-2 hours in a double pace line. No killing it but not just riding along.
Race or ride LNG on the weekend.
Next week the harder stuff returns.
Jul 23, 2013 at 06:26 AM
Someone cited a strava segment in the park above... I was just looking at that stuff and noticed that I've got 2250 recorded climbs up the PP hill... and that's not including several years of riding in the park.
Jul 25, 2013 at 03:17 AM
Anyone else coming out in the morning? The weather got real nice. See you at 6:00.
Jul 25, 2013 at 11:05 PM
anyone still doing friday morning openers? i'll be there from 6am tomorrow for the usual drill.
Jul 25, 2013 at 11:36 PM
I'm in for tomorrow at 6, @Mark.
See you there.
See you there.
Jul 26, 2013 at 12:16 PM
goog riding this morning with you josh. best of luck if you race sunday; from what i saw this morning you'll do well.
Jul 26, 2013 at 11:22 PM
Felt great out there this morning @ Mark, thanks for all the pointers!
Jul 30, 2013 at 02:00 AM
Great work so far guys. If you've been consistent, you should be riding pretty damn well right about now. Time to keep that going. This will become a consistent pattern for the rest of July and August:
Tuesday: Sprints.
Warm up for 15 to 20 minutes by riding and doing 3x30s fast spinning in any gear you like, just spin it up fast and hold it there. Then do 3-4 laps and on each lap, do three 10-15s sprints from about 20 mph. Gear - 53x19 is good. Remember, exhale to start the sprint, start it standing up and really concentrate on accelerating. You may drop one to two gears if you want. BUT ACCELERATE!
Wednesday: Threshold - TT efforts
2x2lap TT efforts, starting at the Zoo and ending at Garfield Playground (on the right). Make sure to go up the hill three times!
Thursday: Group Ride
You know what to do on this one - work on skills not going hard.
You are now maintaining and sharpening what you've got.
Be strong.