Prospect Park Weekday Morning Training

Aug 23, 2013 at 04:36 PM

@Joshua, Riding with Jeff C. is pretty good friggin training. When I'm late, I usually end up chilling for a bit at an entrance until I see the group come by. even if you just miss them, it's never more than a few minutes wait.

Also, are you wearing a "Be the Reds" shirt in your profile photo???

Joshua Edwards

Aug 23, 2013 at 06:17 PM

Yep. Most people mistake it for a Cincinnati Reds shirt (which as a Eastern KY native, I never minded).
But I get the feeling that you know what it's really for. Dae-Han-Min-Guk!!!

Kayt Mathers

Aug 26, 2013 at 08:31 PM

Who's in for Tuesday morning sprints? Last week's mock lead-outs with ever-patient Jim and Eric were particularly helpful for me (and for Josh too, I think). This is my only am training this week, so I'd like to be in some pain by the end of the session.

Also, a head's up that the potential member who joined us on yesterday's group ride might swing by tomorrow morning as well.

jim_nelson

Aug 26, 2013 at 09:02 PM

I should be out as long as it's not raining hard. I was actaully thiniking about some short intervals simialr to what we talked about on Saturday. 10s on, 20s off x 10, rest, repeat

Joshua Edwards

Aug 26, 2013 at 09:21 PM

I'm planning on being there. As evidenced last week, sprints are definitely where I could use some work. And I whole-heartedly agree with Kayt, thanks again Jim and Eric for the lead-out practice.

eragot

Aug 26, 2013 at 09:54 PM

Ah, a new week. Season is winding down for many people. So what to do to keep going?

Well, if you've read my advice about training for CX, I'd switch over to that training to get ready - Standing starts (1 min from foot on ground), 30s/30s, 10s/20s.

You can do all of them in a session, but you'll be wasted if you do enough of them. I'd focus on starts on Tuesday, and then a mix of the other intervals on Thursday. Wednesday becomes an endurance or recovery day. Start off with 6-8 starts and for the other intervals, use 6-8 as a guide as well. You can always do more sets as you get used to them. I'd get used to the harder efforts for a week or two and then move into a mode where you add in a day of TT efforts and take away the intervals. Lots of rest and once day of hard stuff. Just generalized, but still it should help.

For the rest of the crowd, a nice way to continue the end of the seasons is as the last few weeks have gone:

Tuesday Sprints

Wednesday 2 lap TT

Thursday Paceline (not kiling it)

Ride and Race on the Weekends.

Given that August is running out, this is the last of the training posts for the year.

For the remainder of your off seasons, do your best to ride and enjoy yourselves, but don't get out of the habit of riding consistently. You can always keep the TT efforts in your training to maintain fitness. Also look to get out on the Weekend group rides.

-Coach

Bruce van-Schalkwyk

Aug 26, 2013 at 10:36 PM

Thanks for the great workouts, Coach. It felt like a good, long season, starting in March, and I definitely felt the summer this year and have nice, sharp tan lines to prove it. These sessions were good, hard workouts, and it was great training with the early morning KCC folks, and then racing with them, already familiar with how they rode and where they could tear it up.

I'm not done for the season yet, but wanted to send my thanks out.

Kayt Mathers

Sep 04, 2013 at 07:51 PM

I've been traveling and off the bike for a week, but eager for some morning laps tomorrow. Putting it out there in case anyone needed a little nudge to do the same!

David Yang

Sep 04, 2013 at 08:07 PM

I'm in.

jim_nelson

Sep 04, 2013 at 08:25 PM

I'll be out there.

Thierry Bonnaire

Sep 04, 2013 at 08:45 PM

Sounds like a swell idea!

Erika Tarte

Sep 04, 2013 at 10:28 PM

I'm in!

Myles

Sep 05, 2013 at 02:32 AM

Riding pp likely on my cx bike tomorrow 8ish. Drop me a line if you can make it. 90 minutes or so

Craig Zolan

Sep 05, 2013 at 02:56 AM

I'll be out around 7ish on my cx bike. Need to leave around 8 though, hopefully we cross paths.

Alex Vaughan

Sep 05, 2013 at 03:14 AM

I'll be out at 6:30 or so, depending on morning babytime.

Bruce van-Schalkwyk

Sep 05, 2013 at 04:59 PM

Let's see, Kayt, Erika, Jim, Pat, David and me, rolling around at 6am on a fine morning. A nice turnout. After a few laps, we did a single sprint, because David inspired us with an earlier burst of speed (sometimes you just gotta bust out of that paceline!). Nice to meet you, Erika, and ride with the rest of you guys - feels like it's been a while.

I'm going to try and keep on a Tuesday / Thursday riding schedule now, so hope to see KCC riders out there.

bvs

Phil Maronilla

Sep 05, 2013 at 05:36 PM

I assume that's David Yang you're referring to @Bruce? Watch out...he's been training the flying 200 at the track.. :-)

I'm going to try to make it to one of these one morning.. just a little hard coming from Astoria.

David Yang

Sep 05, 2013 at 06:41 PM

Yeah, I forgot I had gears on the bike and started trying to "sprint" on 53x12 (first sprint point after the downhill chute). I think my cadence was like 65rpm. Smooth move, Yang, reaaaaal smooth (shut up brain or I'll stab you with a qtip).

Thierry Bonnaire

Sep 16, 2013 at 11:21 PM

I'll be out tomorrow morning at 6AM, any other KCC members are welcome.

David Yang

Sep 17, 2013 at 01:18 AM

@thierry, I will see you out there.

Dave Sharma

Sep 17, 2013 at 01:26 AM

got a late-ish night so i'll miss you guys at 6, but gonna head up Piermont-a-ways.....

Thierry Bonnaire

Sep 17, 2013 at 01:40 AM

@thierry, I will see you out there.

Great I'll see you at GAA

David Yang

Sep 17, 2013 at 09:32 AM

Oof @Thierry count me out, sorry brother, I need more sleep

Jules

Sep 17, 2013 at 11:21 AM

Had to head back inside for more layers; did 5x3 minutes dodging Brooklyn Tri riding FIVE abreast some crazy truck caravan and of course the "early" traffic that snuck in...

I missed the sunrise over the pond but not this glazed state afterwards.

#youcantbuysleep

Craig Zolan

Sep 17, 2013 at 11:33 AM

It's cold out there. I struggled remembering what I needed at this temp.

Marc Bertucco

Sep 17, 2013 at 02:05 PM

I love, love, love fall active recovery rides! Especially after a weekend of hard cross racing. This a.m. I returned the rental car in Fort Lee and did some super secret close back hills in Alpine, and home again. @Jules and @Craig my clothing of choice this a.m.? Shorts, leg warmers, warm/wooly socks, short sleeve base layer, long sleeve jersey with fuzzy interior, cycling cap, the infamous dead, skinned muppet gloves.

Thierry Bonnaire

Sep 17, 2013 at 02:19 PM

David Yang said:

Oof @Thierry count me out, sorry brother, I need more sleep

Sweet dreams...

Craig Zolan

Sep 17, 2013 at 02:29 PM

@Marc - It was nice out there and I thought I nailed it with my clothing (much like you): shorts, knee warmers, wool socks, long sleeve base layer, fleece ls jersey, wind vest, cycling cap (cotton), full finger gloves (not insulated). I also tucked away in a pocket a long sleeve wind jacket, but didn't need it. Not sure what time you went out but at 5:50/6 am it was a brisk 50' with a blowing wind in BK.

There was also someone waiving at me as I exited GAP talking to someone in a Ride BK kit. The person waiving wasn't in KCC kit, as far as I could tell. I waived back but didn't know who it was.

Jules

Sep 17, 2013 at 02:31 PM

Phone said 44 degrees when I left this morning. My usual when I'm going do to some work:

Regular shorts & bibs with a base layer

fleece leg & arm warmers

wind vest

Bruce van-Schalkwyk

Sep 17, 2013 at 03:54 PM

Knickers, base layer, short sleeve jersey, summer gloves. Though I did wonder if I could ride with my quilt wrapped around me.

Thierry, Jay and I did sprints in the dark. Erika rode half a lap with us as she finished up some laps.

What's up with that 30mph headwind? That's the wind, I think, that stays until May.

I have a temperature chart I've made over the years, showing me what I can wear for what temps. It makes things much easier at 5:20 am with half-lidded eyes.