Our Leg-Wrecking, Lung-Wilting Wednesday Workout series continues this Wednesday, May 1.

The workout du jour will be.....Race Winning Intervals! 

If you haven't yet won a race this year, this is the workout for you. Here's the breakdown:

1. Warm up
2. 30 seconds at ~max power. This is the attack.
3. 3 minutes at FTP. Here you build the gap gained from the ferocious attack in step 1. Foster the gap, care for it like a sapling. It is your child. 
4. 10 seconds at max power. Final push to the line. If you've found that you've dragged others to the line who are now swamping you, work on your step 2 and 3!
5. 4 minutes rest
6. Repeat steps 2-5 six times
7. Cool down

Come suffer 6:30am GAP. For stronger riders, we'll regroup during the rests if there is a split. If it ain't hurtin, it ain't workin. 

In 

Great session from coach @Will Kalbacker - i'm now going to spend the afternoon asleep. 

Friday. Look sharp. 6:30 am. GAP

Simple easy fun social laps for about 60 to 90 minutes. Will be mellow, but will include openers for Saturday's L&C race.

Forecast calls for maybe rain, check the Brooklyn slack channel for a go/nogo around 6am.

How to look sharp:



Finishing 5th at LBL: Sharp. With one leg warmer: Not Sharp. Embracing the non sharpness: Sharp.

easy fun this morning, at least until Dan started to throw down grenades.

Thanks all for coming out...

photos

Unfortunately I will be out of the country for the next two weeks, so Workout Wednesday will have to happen on your own schedules. We will return to our regularly scheduled suffering May 22nd. Go dish some watts!

Friday, look sharp, 6:30 am GAP

We'll ride somewhere between 60 to 90 minutes, with the Giro and Bear Mountain Classic on Saturday, we'll keep it way on this side of mellow, but might include some simple openers...

Join us if you can. Wear Kissena colors, will be easy fun.

Look sharp examples...

@eloy if my back feels good I’ll be there.

Anyone keen to ride tomorrow AM - 0630 hours? Weather looking good...

Richard was looking fast this morning!

Let's do Friday 6:30 am. meet at GAP. 

Wear Kissena Colors, look sharp. There will be photos, live commentary, and maybe cookies.

Will be super easy, social, gossipy fun.

on looking sharp:

sweet ride this morning, everyone looking sharp!

Blue kit looks so sharp. I'm going to buy 10 of them. 

My new lady friend made her way into the pictures, but I didn’t? My feelings are hurt.

the orange sleeves made it just so I couldn’t really tell who you were...

So many shades of orange

Sometimes I feel like a traffic cone, sometimes I don’t 

I'm back. My fitness isn't. 

Tempo tomorrow 6:30am GAP. 

WORKOUT WEDNESDAY RETURNS

This week: Another dose of 40/20s. Goes down smooth. Come get some Wednesday May 22nd. 

6:30AM GAP. Be there!

^^^^^ TOMORROW ^^^^^

good times with Rich, Connor, Will who was looking 40/20 fast! also white shoes! also redbeard Brendan... 

(for those that were there, ended doing my 40/20 too which turned out to be 6 minutes long, ouch)

next week we can do 3 sets of 10 minutes

Tomorrow 6:30 am meet at GAP. Look Sharp.

We'll ride somewhere between 60 to 90 minutes, and we'll keep in the deeep hardcore easy mellow piano piano piano. With a hard week behind us and Killington and Fool's Classic Saturday, this will be the look sharp: pianissimo edition.

We might paceline. We might do openers. We might hold a 90 rpm cadence. Who knows?!? The world is wild, but the pedaling will be easy fun. Emphasis on easy, also on fun.

Wear kissena colors. Look Sharp. Like these peeps:

good piano times today...

Workout Wednesdays...CONTINUE!

Tomorrow May 29th, 6:30AM GAP. Be there.

The workout will be...[spins wheel]...SPRINTS

To develop the explosive power needed to cross the line first, savagely attack the field, or punish other KOM contenders, you need to practice. Specifically, standing start sprint intervals. We will do 8 repeats of explosive standing start sprints, with 3 minutes of rest between each repeat. Feel the burn!

Due to a mechanical issue I cannot attend this morning

Hey everyone! Is there a “look sharp” ride scheduled for tomorrow?

Yes. Tomorrow 6:30 am. Look Sharp. Meet at GAP.

We'll ride about 90 minutes, suave relax, and will include openers for those racing central park or watermelon crit Saturday. Should be easy gossip pace fun.

Wear kissena colors. Come looking sharp, like Cima earlier today:

or Haley Smith:


<start serious note>
We will let courtesy and common sense prevail, but we will NOT be allowing non Kissena members to join in or jump in our paceline. We will politely ask these riders to please ride in the back of the group or on their own.

There are plenty of caveats on this, like an out of town friend, former member, etc... but otherwise, we will enforce this.

Feel free to comment here or reach out to me directly if you have any comments or concerns: 347.225.1058.

Thanks.
</ end serious note>

Flat! I brought the wrong tube with me so I have to turn around and go home. Have fun looking sharp