a few from today 

Mark and Eloy on PED

Ok.  I promise this is going to happen tomorrow...  Training Thursdays.  6:30 @ GAP

We'll being doing a fun little breakaway/group chase drill.  Here's how it'll work:

At the crosswalk at the 15th entrance (top of the downhill), 1-2 riders will attack.  Their goal is to make it to the top of the hill without getting caught.  The rest of the group will soft pedal until just past the triangle at South Lake Drive (the entrance at the bottom of the downhill).  The group will be rotating with the hope of pulling back the attacking riders.  The chase group should do their best to keep all their riders together.

When either the attacking rider(s) are caught or we reach the top of the hill, we'll soft pedal/stop and re-group.

We'll do a warm up lap where I'll point out the attack and breakaway points.  We'll do this drill for 3 laps, take an easy lap, then repeat for 3 more.  I'm hoping everyone gets a chance to attack.

Thanks for organizing Greg! Fun riding today.

Tomorrow, Friday July 21. 6:30am Look Sharp.

Forecast is for rain. Light rain we ride, heavy rain we don't. Watch this space for a last moment decision.

• Wear your best full kissena kit & colors. Look sharp. You will be photographed
• We'll ride as a team, two abreast, taking turns at the front, but crazy town easy for about 90 minutes, mostly chatting about courchevel and seven minute gaps
• If late, just stop and wait, we'll orbit around. 
  
• See you then!

On looking sharp:

raining pretty hard, & forecast calls for more: look sharp is cancelled today 

I'm out of town this week, so no formal Training Thursdays. so Lennart will be leading this week's Training Thursday.

I can lead this one!

Tomorrow, Friday July 28. 6:30am @ GAP: Look Sharp.

• Wear your best full kissena kit & colors. Look sharp. You will be photographed
• We'll ride as a team, two abreast, taking turns at the front, but crazy town easy for about 90 minutes, mostly chatting about Central Park races on Saturday, gravel rides, and 20 second TdFF penalties
• If late, just stop and wait, we'll orbit around. 
  
• See you then!

On looking sharp:

some photos from today 

Cool cats being super cool. See you tomorrow at GWB?

Oui!

Kissenistas!! Tomorrow, Friday August 4th. You know it: 6:30 am.@ GAP: Look Sharp!!

• Wear your best full kissena kit & colors. Look sharp. You will be photographed
• We'll ride as a team, two abreast, taking turns at the front, but crazy town super easy piano piano for about 90 minutes, topics will include:
  • How fast cyclocross is coming
  • Tourmalet stages
  • Prospect Park races
• If late, just stop and wait, we'll orbit around. 
  
• See you then!

How to look sharp:

Look sharp is on

a few photos from today

Training Thursdays

6:30 @ GAP

This week we'll do some VO2max work.  The goal will be to spend as much time in your Z5+ heart rate zones as possible. Since we all have different zones, we'll have to do these intervals individually and re-group each lap.  Here's how it'll go:

• Starting at the bottom of the hill, go as hard as you can.  You should be in, or right on the edge of, Z5 hr by GAP.
• Hold this pace until the 15th street entrance.  Power isn't important here, only heart rate.  If you see it coming down, push harder.
• Coast. Soft pedal. Get off your bike and puke.  Do what you gotta do to recover.  We'll regroup at the bottom of the hill.

 I've found it's helpful to set up my head unit with a custom page with a few key metrics for this workout.  I like to use:

• HR
• Time in HR Zone 5
• Time in HR Zone 6
• Lap Time (this isn't important for Thursday since we're using landmarks, but it can be if you want to do this on your own)

Not sure what your zones are?  If you've been using a heart rate monitor for a while you head unit should have your max HR stored.  

Don't have a heart rate monitor?  No worries.  You can go by feel.  Basically you'll want to be REALLY out of breathe by the top of the hill (like a fish out of water), then questioning why you're doing this by the end of each interval.  

Come ride bikes!

Team, I am feeling a little bit sick with a cold today. So might not be able to join Look Sharp tomorrow. But you should ride. 

GAP 6:30am Friday Aug 11th. Look Sharp. Wear your best kissena colors. Ride super easy.

Look sharp Lite✌️

I'm out of town.  No Training Thursdays tomorrow.  Still get out and ride.  Then race this weekend.

Kissenistas!! Tomorrow, Friday August 18. You know it: 6:30 am.@ GAP: Look Sharp!!

Forecast calls for rain, light rain we ride, hard we do not. Look on this space for a last moment decision.

• Wear your best full kissena kit & colors. Look sharp. You will be photographed
• We'll ride as a team, two abreast, taking turns at the front, but crazy town super easy piano piano for about 90 minutes, topics will include:
  • Can MVdP even finish one lap of a high stakes MTB race?
  • cyclocross cyclocross cyclocross
  • Puk's videos
  • dopers suck
• If late, just stop and wait, we'll orbit around. 
  
• See you then!

How to look sharp:

look sharp is OFF

Training Thursdays

6:30 @ GAP

The road season may be coming to an end, but lets still get out and ride hard for a few more weeks.  This week we'll do a crescendo of sorts.  We'll start off with a somewhat chill warm up lap, then each lap get a little bit faster.  The last lap will be a race to the KOM line.  Paceline the whole time; depending on how many folks show up it could be single, it could be double.

Come ride bikes.

Team, I wont be able to lead look sharp tomorrow. If you want to ride anyway, meet at 6:30 am, at GAP, ride easy.

-- Last week was canceled because of rain, but that was likely the last look sharp of the season. As I turn my focus to cyclocross. Tomorrow morning, I am planning to spend time at Cunningham, riding the MTB trails on my cross bike (likely starting at 9am) Text me if you would want to join: 347. 225. 1058

(just realizing it might rain most of tomorrow, so might end up on Zwift again, haha)

Training Thursdays  (LAST ONE OF THE YEAR!)

6:30 @ GAP

For our last session of the year, we'll keep it simple and do some pacelining practice.  Not too fast, not too slow.  Focus on keeping things tight, riding as close as possible to one another, and rotating smoothly.

Come ride bikes.

Kissenistas! Cyclocross is here and so is the awesomeness. 

Tomorrow, Wednesday Sept 27th 7:00 am at the secret location. 

I bring cones and barriers you bring your cyclocross bikes and we skillzzzzzz and drillzzzzz zyzy it, until we are amazing at it.

Charm City is this weekend, with many current national and world champions,  & one vuelta winner. Croton is just one weekend away.

Get ready, LFG! and let's go race bikes!!

https://www.youtube.com/watch?v=-8BhJE16UBo

KCCCX: Tomorrow Thursday Oct 5th - 7am @ The secret location.

I bring cones and barriers, you bring your cyclocross bike, and we practice until we get amazing at it.

Croton Cross is this weekend. Come get it get it get it!!!

LFG HOTNESS!

https://www.youtube.com/watch?v=FMqwPrc8WDA

Team, tomorrow, Thursday Oct 12th: KCCCX 7am Secret location.

A small change, as it has been mostly me, lmk if you are considering joining, if I don't hear from anyone, I might chill on start time. 

I bring cones & barriers, you bring your cross bike and we get crazy amazing at it!! HPCX is this weekend LFG!!

https://www.youtube.com/watch?v=tkAsW-C8tF0

morning loops