So I want to see whether there is an interest in restarting the Tuesday, Wednesday, Thursday morning training rides next week.

I am getting to the point where I dread the trainer, and I cannot watch Warriors/Married With Children or Smokey & the Bandit any more, so I need to start getting out for some early morning training and I'd like some company.

Thursday mornings work well for me. I'll be out there tomorrow morning around 6 a.m.

Give me a diablo sandwich, a Dr. Pepper, and make it quick, I'm in a god-damn hurry [to get to my Kissena Morning Workout in Prospect Park]!

That is, consider me there.

Yes.

Posted By: normanzoGive me a diablo sandwich, a Dr. Pepper, and make it quick, I'm in a god-damn hurry [to get to my Kissena Morning Workout in Prospect Park]!

I would recommend *not* having a diablo sandwich and a Dr Pepper before doing the sprint workout. The workout is notorious for making you feel nauseous, and combine that with sandwiches named after Lucifer is probably not a prime pre-workout snack.

I'll join you guys once I get this tendonitis crap sorted out. Hopefully that means racing soon.

Stay away from Peanut Butter. I know that has caused problems on the morning rides in the past.

E

<blockquote><cite>Posted By: Dan Reiners</cite><blockquote><cite>Posted By: normanzo</cite>Give me a diablo sandwich, a Dr. Pepper, and make it quick, I'm in a god-damn hurry [to get to my Kissena Morning Workout in Prospect Park]!</blockquote>

I would recommend *not* having a diablo sandwich and a Dr Pepper before doing the sprint workout. The workout is notorious for making you feel nauseous, and combine that with sandwiches named after Lucifer is probably not a prime pre-workout snack.</blockquote>

Good point Dan... Make that a Diablo bagel.

I'll give it a whirl. 6am at Grand Army pizza or are you just rolling around?

Yes....Tuesdays and Wednesdays whenever possible, for me. Thursdays are hard. What time / where?

Crap, it's supposed to rain tomorrow. If it rains I will not be there. If it's dry, I'll be in the park turning my lungs inside out.

(I'm from California. When it's below 70 and raining, I don't work, I don't drive a car, I don't fucking ride in a car, I don't handle money, I don't turn on the oven, and I sure as shit don't fucking roll.)

I'm in for next week.

@Jeffery White
http://www.youtube.com/watch?v=GPo9OBrIOi4

More details to come. but the gist of it is:

We meet at Grand Army Plaza at 6AM
Talk for a few minutes what the workout is going to be
Roll 1 lap at a social warm-up pace (and talk thru any questions on the workout)
Get down to business of turning ourselves inside out for practice
If anybody isn't in a quivering heap or has to you know, go to work and stuff, we roll around a little more as a cool down.

lather, rinse, repeat the next day.

My planned workout, weather permitting: 33-22-11

More specifically:

WU
3:00 max effort
3:00 easy spin
2:00 max
2:00 easy
1:00 max
1:00 easy
CD

Gonna ride 6-7:15, but gotta be very punctual for work and all, so won't be at GAP past 6. If people want to join in the "fun" (or just cruise a couple laps before the intervals) but take a few extra minutes to gather, catch me as I come through after my first warm-up lap around 6:10.

Again, weather permitting!

I'm definitely ready to get back on morning workouts... Unfortunately won't be able to join until next week. Enjoy, gents.

!!! TRAINING REPORT !!! TRAINING REPORT !!! TRAINING REPORT !!!

So I did the above workout (actually did it twice with a 5 minute tempo in between), and eventually found myself doing my best Bronson-Pinchot-in-the-elevator scene from True Romance:

"I don't wanna be here. I wanna go home. I wish somebody would just come and get me 'cause I don't like this. This is not what I thought it would be. And I wish somebody would just take me away. Just take me away. Come and get me. 'Cause I don't like this anymore. I can't take this. I'm sorry but I just can't. So, if somebody would just come to my rescue, everything would be all right."

I only confess this because a Kissena saw me as I was doing it (I could not recognize him through my tears) and I would like to promise that I will try not to do this in races. Incidentally, it's too bad race radios are out, because some guy in the QuickStep or Lotto car would hear something similar at the Ronde coming from the guy wearing Fabian's Drakkar.

http://www.youtube.com/watch?v=SiJROFftRQw

Jeffrey, (and all)

Congrats on the tough workout. Some will disagree with me on this point, but... I don't think it's a good idea to combine tempo efforts with a workout that includes "max" efforts. The point of any max effort is to push yourself to your max, and if you are giving yourself a tempo effort in between max efforts, you run the risk of not actually being able to hit your max, because your legs are nice and tender from tempo.

Marc, thanks for the tips!

I agree, in general, with your point. However, at least for me, a five minute tempo is so short that it doesn't do any damage to my other intervals. In fact, I often use short tempos like that to warm up for max efforts such as a threshold test or a short, hard race. Also, I should note that I did not go straight from intervals to tempo to intervals. There was easy spinning before and after the tempo!

The main purpose for the tempo in my workout was to keep the legs "open" before the second set and to add a bit of "mental load" between the sets of intervals. It also was instrumental in keeping me warm!

So depending on the weather tomorrow morning we're either firing these up or riding the trainer one more day.

If it is raining at 5:30 tomorrow morning. Get on your trainer and enjoy another day of Married with Children re-runs and intervals during the commercial breaks.

If it isn't raining, come out and join us for the start of the Weekday morning crew rides. We will be doing sprint workouts tomorrow. Heading out of Grand Army Plaza (GAP) at 6AM for 1 lap of warm up and then off to work outs. Looking forward to seeing you all out tomorrow.

Dan

Advice for the workout.
1. Don't eat.
2. use a 39x19, it is big enough for the workout's purposes
3. don't eat beforehand.
4. when you go, you go ALL out!!!
5. don't stand up on seated starts (you'll cheat, trust me).
6. Listen to Lt. Dan, he'll get you pointed in the right direction.
7. If you want a longer ride, keep riding after doing what you want.


Eric

Unfortunately I have to be in Philly tomorrow morning for an 8am meeting and the rest of the week doesn't look much better. I'm going to try for Thursday but I might have to wait until next week. Have fun out there!

FYI: I'll be missing tomorrow due to early office hours. Hope to be out on Wednesday and Thursday though.

We had a good crew this morning, Jeff White and I started, with Aaron Bitters and John Malcolmson joining us about halfway through. We did quite few sprints until the traffic in the park got to be too much and we couldn't continue.

Tomorrow is Tempo! 6AM looks to be 38-40 degrees and clear, so looking forward to seeing folks out for some good old fashioned moderate speed suffering. 6AM at Grand Army Plaza entrance to Prospect. See you there.

Good for you guys!

Norm and Jorge joined up for some leg searing tempo work. Boy 10 minutes seems like a long time when you're pushing a big ring around the park, and 5 minute recovery between doesn't feel like enough.

Tomorrow (barring rain), we're going to do shorter intense intervals. Come out and enjoy a new form of suffering to start your day. 6AM GAP for the fun.

It was a nice workout today --cool at first but perfect after just a couple minutes into the 1st tempo session.

FYI: unfortunately, I'll miss tomorrow (Thurs), early to work again... drat! I'll try to ride tomorrow evening though...

Tomorrow, barring rain, snow, sleet or some combination of the two, we're fighting the gorrilla again. Sprints tomorrow, gentlemen. 6AM @ Grand Army Plaza for festivities to start.

“Training is like fighting with a gorilla. You don’t stop when you’re tired. You stop when the gorilla is tired.” - Greg Henderson via the rules

hopefully tomorrow begins the shift from post- to pre- work training. see you tomorrow morning, gents.

Wednesday 4/13, we get to do Tempo workouts. These are longer efforts good for training your body to handle higher power loads for moderate lengths of time.

Come out at 6AM and meet us at Grand Army Plaza, for the fun to start. If it is after 6 and you don't see us at GAP, ride slowly the wrong way around the park.

Rain cancels, because, well I hate cleaning my bicycle. I just did it last night and I am not cleaning it two days this week.

It looks like a very high chance of rain in the AM.

Dan, what was the plan for tomorrow? 4-10's? 3-15's?

Might as well try and stay with the program even if it's precipitatin'.

Posted By: jim_nelsonwhat was the plan for tomorrow? 4-10's? 3-15's? Might as well try and stay with the program even if it's precipitatin'.

ended up sitting on the trainer for just under an hour of hard tempo while zoning out on some crit footage on vimeo. hopefully that's at least sort-of in-line with the rest of the crew. IIRC last year we were doing something like

tue: sprints
wed: hard tempo early-season / increasing-length TT efforts later-season
thu: 2min on/30s off intervals

but my recollection could be off.

I chickened out for the weather this morning. I ended up running stairs in my building, I could barely walk downstairs after the last time up.

If somebody is still looking for the workout today, it will be 2x15 @ tempo with 5 minute rest in between.

Tomorrow, which looks to be nice we'll be doing 1 on :30 off, 5x and 5 minutes rest, and repeat.