Man, triathletes love to nerd out on this stuff, don't we...? =)
From the gate to the second bathroom on the back side (where there's a line across the road), it's 2.3 miles. http://www.gmap-pedometer.com/?r=3715683 If you cover that in 5 minutes, you will have averaged 27-28 mph. Totally do-able.
But let's aim for 37. It's more fun that way.
Great ride Tuesday. Good to see new people getting faster. The short loops were about 6 mins btw.
Tomorrow, if it's raining/ really wet at 6, I'm going to ride in the pm. If not, see you out there at 6:30. Here's my plan if you want to join the fun:
1:25 total zone 2
10 mins at zone 3/4 in big gear (low cadence)
fingers crossed for the rain to clear up!
No rain tomorrow. I'll be there at 6:30
I've got steady state with a short loop run afterwards on the schedule. Bring your running shoes if you want in!
time to put in some quality miles. nice easy warm up for a long loop and then 20 mins at zone 4 in the big gear and a cool down. you know you wanna...
Sorry folks. Forgot we're meeting a contractor early this morning so I have to bail but will be riding in the evening
Thanks to Eric and Paul for adding to the fun Tues eve. Man, that was a killer set. Hope you guys had fun with it in the morning.
I'll be out there tomorrow with this on the plan:
1:30 zone 2
short loop easy run off the bike
I know, kinda boring, but if you were at the track tonight, it should be just what you need. Plus, I'm sure some folks will spice it up with some sprints and then we can regroup to keep a relatively steady pace. And, if you've been looking for an opportunity to try out a faster group, this is the ticket!
Hope to see you out there. 6:30a at the stop sign by the tennis courts; ride backwards and look for DC Tri jerseys if you don't see the group.
Stupid work is keeping me away from HP.
PS -- Happy Birthday!
Still working... but looking forward to the "recovery ride". Maybe do a pyramid workout- that's usually pretty chill.
Hiya – I am new to DC tri and this forum, so forgive me if this question has been previously posted.
Anyone interested in riding @ ~19-22mph? And depending on the workout, possibly uping the pace slightly. I can commit to every Thursday morning @ HP so long as the roads are dry.
Unfortunately, 27+ (and that was during the warm-up lap!) is not a pace I can hang with…yet. :)
llago - I usually ride for about 1-1.5 hrs at 20-22 MPH. However, I typically head out on Tuesday, Wednesday, or Saturdays. Thursday is always a brutal track session for me that leaves my legs pretty whipped. I ride a Silver Felt Tri bike with red handle bar tape. Give a shot if you are looking to ride together.
Great, slowtwitch. Tentative rendezvous for Wednesday.
I'll be out in the morning doing 1:30 of steady state at zone 1-2 with a 15 min interval at zone4. I'm thinking that'll be a long loop to warm up and then 2+ short loops quick followed by a nice long recovery. Hope to see some new and familiar faces.
Thanks for the help this morning. Hopefully I can make it Thursday and actually get in a complete lap.
Thanks for the lift home AJ and Patrick, the tube fairy will visit you soon.
Still in for a ride in the a.m.? How's 630 @ HP sound?
Good to see the steady stream of people coming out to HP in the mornings. Man, EVERYONE was digging deep on that 15 mins.
1:00 of steady state in zone 2/3
15 mins running with 3 mins all out (zone 5) squeezed in
So the bike should be a solid steady state, probably around 21-25 mph with a group. We should all be taking turns and keeping the heart rate up but not redlining for the most part--save that for the 3 mins of running afterwards (about 7:30-7:45). For those of you bringing your running shoes, we'll start running from the stop sign. Bring a lock and just stash it with your shoes in the bushes or behind a tree when we all meet at the stop sign.
Oh, and if you're looking for the opportunity to try out something faster, here's a suggestion: come out with this group, stay in the pack and if you fall behind, don't be shy about turning around earlier at the top of the long loop or taking the short cut through the parking lot at the bottom of the point. If you're feeling good, take a short pull and then rotate back in. (Ask questions if you're unsure about anything..protocol/technique/etiquette/etc.) It'll make you stronger and everyone appreciates the company and new faces!
See you at 6:30. (ride backwards if you're late)
You asked for it, an encore of last Tuesday's workout:
1:30 of zone 1-2 with
15 mins of zone 4 @ 65-70 rpm squeezed in.
Basically, this should be a warm up lap or two followed by 2 short laps at a high but steady pace, followed by a cool down to round out the time.
Hope to see you out there in the morning (weather should be fantabulous)!
hey boys and girls,
bring your running shoes!
Plan for tomorrow:
1:30 steady state long loops (hint: catch up by cutting the top of the loop short by the Lincoln or cutting through the parking lot).
stop at 7:30 for 15 mins running with 3 mins all out squeezed in.
The fun starts at 6:30 at the stop sign by the tennis courts (ride backwards if you're late and look for DC Tri jerseys.
Doh! Apologies to the folks who I told I would post earlier than 11pm the night before. So here's a twofer:
Tomorrow (Tuesday)--bring your shoes!:
1:00 (1 hour) zone 1-2 with
25 mins at zone 5 worked in
then 15 mins of zone 2 running at 7:30 to turn over the legs
Yes, you read that correctly. So if 15 mins is two short laps, the 25 min interval should be about 3-1/2. We'll re-group right after to cool down together. This is the kind of workout that definitely makes you faster! (However, if you raced Eagleman this past weekend or are racing next weekend, I'd suggest steady state or a 10-15 min interval instead of the 25-er.)
1:00 (1 hour) zone 2 with
10 mins at zone 3-4 (not 5--whew!)
See you at the stop sign at 6:30a!
just checked the garmin - pretty solid interval - looks like we were clocking (/drafting minus patrick) around 26 avg mph over the 25 mins.
patrick - have you figured out what the avg moving speed is that garmin's added? i don't get - seems pointless/confusing since we were moving the whole time, but the moving avg is diff - 26.75 mph (they just say Time/Moving Time/Elapsed Time=Breaking down Time and Speed/Pace based on recorded time, moving time and elapsed time on the Details page.)