You turned up for the 6 a.m. training ride the morning after all that?! Joji, you're swell.

I would have to say that Joji did not display ANY signs of having been in an accident aside from the exterior damage, as he was very strong in the two lap TT efforts this AM. If that was a diminished version of you Joji, you must be a real beast when riding unmarred!

any morning training rides this week?

Definitely. I'll be out there.

Do we know our plan for the week yet?

Plan - easy week!
Easy Tuesday
Wednesday - steady group ride, throw in some harder efforts to mix things up. Have fun and enjoy yourselves.
Thursday - easy again.
Friday - Openers - 3x1min, 5 min recovery in between, 3x30sec, 5 min in between. Otherwise steady riding.
Saturday - Race local
Sunday - race local

Eric

Sounds good to me. Thank you, Eric.

I'll be out tomorrow early 530-630 if anyone wants to join in 20 minutes of threshold and some eye-searingly bad white kit...

I'm ashamed to say it, but I've strained my back in this morning. Maybe I cannot join tomorrow... How weak my back is!

Joji- those sprints take a different type of muscle that sometimes we're not used to, I woke up very sore this morning.

If you feel like your back is weak, you might want to try adding some of these exercises into your routine:

http://www.bicycling.com/training-nutrition/training-fitness/core

Thanks Mike! This kind of article is very helpful to me.
Since I'm rather a climber type rider, I feel the need of more sprints workout.

As was discussed briefly on the ride this morning, here's the info for a really fantastic massage therapist:

http://www.lesliemassage.com/

Also mention that you train in Prospect Park and she'll give you a 10% discount. She works with tons of runners and cyclists and really knows what she's doing. I highly recommend her.

For all of you with the happy ending jokes I've heard there are lots of places in Queens for that.

Cheers,

E

Joji: I also have had problems with my back (mainly lower back)....i spend a lot of time in offseason (and still do some during the season) on the kinds of core exercises in the article Mike posted.

It made a HUGE difference. Various versions of planks (and side planks) in particular seemed to help a lot. But I also do supine bridges, "superman," and various crunches (though less w/the crunches during the season)...i got most of the movements from a book on cycling-specific core strength exercises, if you ever want to borrow it.

Joji --take care of that back...

My neck/shoulder was sore yesterday from trying to pull-out extra speed by furiously head-butting the air out of my way. I don't normally do that when sprinting, but it seemed necessary yesterday.

Hey Jim, Rich, Eric, McKay, sorry I needed to leave the workout early today. I was on "get-daughter-to-day-camp-on-time duty" and had to be home by 6:45. Joji, Norm, sorry to hear about the pains... speedy recovery to you both.

Norm, I've resorted to headbutting the air, kneeing my stem, gurning, and contortedly dry-humping my bike in the name of a faster sprint. Agreed, they all seemed necessary at the time.

Norm, David, I'm sorry to hear that.
I'm still recovering and have a sore back.
But it's a nice chance to make me aware of my weak point. That kind of sprinting requires different muscles from that of endurance.

Will there a group riding in PP tomorrow morning? It looks like it might rain...

I'll be out unless it's coming down somewhat hard at 5:30.

Speaking of which, what's the workout this week?

I'll be out but going slow...

Sorry for the late response, just got home...

Tuesday - Last of the long anaerobic efforts - 6x Start Line to 25mph sign after top of hill. Recover and repeat six times. Not 36 total, jsut 6 total.

Wednesday - 2+ Lap TT efforts. Do 2 efforts of two laps starting at the finish line, but finish the effort at the top of the hill - 3rd sign. So, its 2 laps plus a bit. Do 2 of these efforts with 10 minutes (one lap easy) rest.

Thursday - Easy group riding

Friday - openers

Sat / Sun - Race / Group Ride

Have fun

Eric

well it doesn't look like it's raining so i'm gonna head over to prospect. if i miss you guys @ GAP i'll look around by the bottom of the hill.

Thanks for treating me to a good first weekday Kissena ride. My ass got kicked on the hill repeats, but they were fun. See you all tomorrow or Thursday.

As usual --enjoyed the workout this morning!

BTW: I glimpsed the elusive David Gardiner riding in the park this morning... he may be joining us for TTs tomorrow!

david, jim, joji and jeff c –– my apologies for mixing up the Start/Finish with the 2nd Brown Sign on that first TT this morning. thank you for yelling "top of the hill" at me. unfortunately, my legs & lungs were screaming at me a lot louder.

question: does norm have Shimano Di2 implants in his legs??

^ ha! funny. The clip-on bars are rather non-ideal for shifting...

Hey Guys,

Sorry I didn't stop to chat this morning; was trying to sweat out the after-effects of my 3-beer "binge" last night...

I only had time to squeeze in 1 set this morning, and fairly buried myself doing it. I gots some work to do.

Maybe I'll just try it on this next time

http://www.youtube.com/watch?feature=player_embedded&v=HXImmXdOMxg#at=30

I'll be sleeping in this (Thurs) morning... way behind on sleep.

I'll be out tomorrow morning for some easy laps and some openers if any one wants to join. I'll probably get rolling earlier than 6:00 but should go by GAP sometime close to then.

what time do you think you'll be starting out tomorrow, jim?