@ Jeff - easy tiger. If you're doing Housatonic, save it for gameday. If you're racing Sat-Sun, then ride again Wednesday for about 2 hours and then cool it a bit. Easy Thursday / Friday (maybe some openers).

E

Is there a ride Tuesday? What's on the agenda?

OK guys (and girls if there are any out there)

We're onto another round of workouts. Thus far we've trained the following in the mornings:
Sprints
Anaerobic
VO2Max
Threshold
Tempo
Endurance.


In other words, we've been working on pretty much everything within the confines of Prospect Park.

I'll be coming out on a semi-regular basis now to lead the training to the extent I can (as my individual training may vary from that of the group).

So, for tomorrow (and the next three weeks):
Tuesday - 6 x start at finish line and go go go to the hill and kill it up the hill. end the effort at the brown sign at the top of the hill (past the KOM).
ride easy to recover, then steady using the cut-through to get back to the line quicker. Come back onto the loop and do it again.
Record the time for each effort. I'll be in the park to observe.

Wed - Intervals again - this time, they are getting longer. Remember the efforts you've been doing for a lap, now start at the finish line and finish after a lap and end at the top of the hill. Rest until you get back to the line and do it again. You should be able to do three of these at this point in the season.

Thursday - ride easy, I mean really easy. Spinning at 90-95 rpms. Focus on smooth and easy, even up the hill. I mean easy. Not hard bursts for fun, but easy for the muscles to feel better.

Friday - if you are racing Saturday - openers - Warm up, 2x1 min, 5 min rest in between, 2x30s, 5 min rest in between., Cool down.

Have fun and see you tomorrow.

Eric

Sorry I could not make it. I needed sleep.
How did it go?

It went well. Each time I felt like I could do better. And each time I tried to give it my all. On the final one Dan hurled.
Question: when you said cut through - which one? The one in the middle or bottom of the descent? And when you said brown sign, which one? There are 3. We went through the middle of the hill transverse and started our effort right away after turning onto the main road, and finished at the middle brown sign.

@Nathaniel: when someone says sprint to the brown sign, it is ALWAYS the first one.

@Dan: see what happens when you do a non-prime-number of sets? Awesome job, though!

I had to get to the office early this morning so I was finishing up just as the rest of you were getting started. The 2nd-4th ones hurt really bad. For the last two I pretended I was try to catch back onto the group after dropping my chain and being spit out the back on Davenport on Sunday. Gave it all I got and caught back on both times! Unlike Sunday.....

I cut through the traverse from the top of the hill but then went backwards on the road just a bit and started at the finish line each time.

See you all tomorrow morning.

Hey will one of you Brooklyn kids reach out to Nosson Spielberg about these morning workouts? I tried to explain to him how you guys do these structured/coached efforts, but I don't think he was convinced. I think this is the kind of thing he's looking to get involved with. Nosson, if you are reading this, then I want to encourage you again to hook up with these guys who are doing workouts from another one of the team's mentor's, Eric Ragot. I think you'll have a lot of "fun" and learn some things along the way too.

I was thinking the 3rd brown sign would have been the best, since it more closely relates to an actual race experience where attacking at the top of the hill is an effective way to get away or make others hurt. I'd even take it further around the turn, but that's a little dicey when the park starts to get busy.

The brown sign we shoot for is the second one at the apex of the hill.

Yes the last one I fell off of Jeff K & Nathaniel's pace as the queasy feeling washed over me as I passed the cross walk.

Good workout gentlemen. See you all tomorrow.

Me, Rich, Jeff C., Dan, Nathaniel, Joji, and ... am I missing anyone? ... oh yeah, NORM was out there putting the "hurt" in "Swygert" (that one's mine, you can't use it), blowing the doors off the TTs. Ouch.

Hope you had a good day. I will try to get up, but can't guarantee it.
Nothing hard tomorrow. If you're racing at night, definitely nothing hard.

Nice easy riding this morning with some very helpful bumping drills thrown in.

I'll be out tomorrow morning for an hour or so, GAP 6am.

Thanks for the practical workout. I enjoyed my first bumping drills.

Jim, McKay, Joji – Thank you guys for the spin around the park this AM.

Eric Ragout, great to see you yesterday morning. Thank you for all of your workouts these past months and thanks for the bump drills & other suggestions yesterday. Great stuff!

Hey all, wondering what the plan is for tomorrow/this week. See you out there.

Tuesday do 8 efforts
Wednesday is the same as last well, as is thursday.

8 * ~2min hill repeats today w/ Eric M, a pair of Jef[f]s (K & C), Jim N, Joji, Nathaniel & me. (forgetting anyone?) The efforts were all pretty consistent, +/- a few seconds but #7 and #8 didn't feel so hot, hahah. Man, Joji, Nathaniel & Jeff were just taking off where that rise starts to kick in. It took a lot of concentration to stay with them. Thanks for an honest workout, gents.

Good workout today. Sorry I couldn't make the last two. I'll get out earlier next time. See you in the morning.

Hey all, hope you had a great holiday. What's on tap for tomorrow and this week in PP?

I'll be there in the morning.

I was injured in an accident in PP and taken by ambulance to Methodist hospital.
Fortunately it's not so severe but I'm not sure if I can join...

Oh shit, Joji, that sucks!!

When you're up to it let us know what happened and how you're doing.

Damn! Sorry to hear, heal up!

@jojo _ feel better


For the rest of

Tuesday: 6 start line top of hill efforts
Wednesday: 2 2 lap tt efforts. Start at the start line. 10 min rest in between.

Thursday: easy riding for an hour our so.

do NOT DRAFT AT ALL AS IT DEFEATS THE PURPOSE OF THE WORKOUT

Feel better soon!

Sorry to hear it / Feel better soon, Joji!

Oh man, Joji. I hope you are OK and on the road to recovery.

Thank you guys for get-well comments!

It was Saturday morning, at the narrowing corner of south down-hill in PP.
At the moment when I was passing the rider (listening music on earphones) on his left, he fell down to my side.
I clashed over his bike and went into a roll. If it was 360-degree roll, I could make a soft landing... But it was 90-degree roll and crashed on the ground from my face. My helmet did the good job. It's scraped and cracked. (insted of my forehead!)



I was bleeding from my right temple and chin, got scratches on elbow, knee, shoulder and hip. 2 lady walkers called an ambulance. Cops on patrol in PP found us and asked some questions. After a while, ambulance arrived and took me to the hospital. Doctors checked my joints and bones especially for neck part and there's no serious problem on my body except for the internal bleeding of my right eye.

Though I still had red-eye, it stopped bleeding and I joined this morining workout in order to make sure if there's any after effects on biking. As of now, thank God, it seems fine (both of me and my bike). :-)

Glad to hear you"re doing okay. That bleeding eye business sounds a bit scary.