I'm back from several trips and planning to be at HP in the morning for some riding. Looks like I missed a killer on Tuesday. Sounded like fun.
Tomorrow morning, I'm planning for an hour of steady zone 2 riding with 5 mins of zone 4 worked in. So long loops with one strong short loop worked in if you want to join the party.
Hope to see you out there,
If tonight's any indication, the temps in the morning should be ideal.
If you'd like to join in, the plan for tomorrow is for an hour of steady state at zone 2 with 10 mins @ zone 4 worked in (about one long loop), followed by a brick.
Bring your shoes and see you in the morning!
wicked. nice work out there today. between the steady high pace from the larger group and the sprints/attacks launched off the front, that was certainly a solid workout.
For Thursday, the plan is steady state at zone 2 with a 15 minute interval. But that might go out the window if the same group shows up and we all just try to hang on.
Hope to see you out there.
What is the average pace for these morning rides?
Pace depends on who shows up. Today we were cruising with significant stretches of 27-30mph, and like 24mph when "recovering". Other days I've seen it when its 24mph when cruising, and slower when recovering. So fairly fast either way.
But since we are doing laps, there are a few points you can turn around and latch back onto the group if you fall behind.
Other paces, have no fear -- I was there today doing intervals at 20-22 and recovery at 17-18, and would be happy for some company :o) Same place and start time.
For anyone there tomorrow morning, here's the plan for the A group:
1 hour at zone 2 with
2 x 12 mins (about 1 full long loop each) worked in at zone 4
followed by 2 short loops running (easy). should be pretty intense!
Bring your shoes!
E-mail me about Hains Point Tuesdays...
abby.sanford19 @ yahoo
This week, my schedule calls for a bit of a shift away from the tu/th pattern to put a hard bike workout next to a long steady state one on Sat., so here are some options for you.
If you'd like to run (from Capitol Hill), I'll be running tomorrow leaving my house near 12th and Penn at 6:15 and running 9 miles round trip from there to Hains Point (probably around a short loop) and back. The bulk of the run will be easy zone 1-2 (about 7:30-8:30/mile) with some intervals worked in (5 x 3 mins all out with a choice of rest period).
Friday, I have a more typical tu/th workout planned: 1 hour 15 mins of steady state zone 2 with 2 x 15 mins all out worked in (15 mins generally equals a long loop from the golf course, through the turn around at the Lincoln and finishing at the next stop sign where we normally hook a left.)
I'll be running tomorrow (leaving from Capitol Hill)) and biking Friday (will be at the Hains Point stop sign at 6:30a like reg. tu/th rides). I'd love company, so if you want to join in, just let me know where to look out for you.
If you don't want to join in and will be biking tomorrow, check out the bike workout above. It's a good complement to Tuesday's sufferfest and then run Friday. This week is all about building speed!
Hope to see you out there one way or the other!
i will be there tomorrow (unless there are huge thunderstorms and showers)..i am by no means fast, so i hope for those considering,but afraid of the high pace, to come and keep me company while I try to keep up with the crazies out there!
I'm getting ready for a sprint race and the way it's working out, I'm not going to be biking on the normal Tuesdays and Thursday's this week. Instead, I'll be biking M/W/F at 6:30a. If any of you would like to switch, please post and I'd love to coordinate. Otherwise, here are three workouts to choose from.
1:20 total, mostly zone 1 and 2 with 3x9mins at zone 5 worked in (should be really high intensity over each 9 mins)
1:30 total, steady in zone 2, low cadence in a big gear to build power.
1:10, mostly at zone 2, but with one massive 25min interval worked in at zone 4 (that's a max for that much time)
I'll be doing #1 tomorrow followed by a 5 mile easy run.
If anyone's going to be down on Tu/Th anyway, please post so others know to look out for you to meet up!
Is anyone planning to come out to ride tomorrow morning?
I'm a definite maybe.
yeah, ill be there. I am pulling a double today, so I will probably be doing a lot of wheel sucking.
I'm probably in for a NOON ride on WED. If others join I can be flexible with exact time. Then we can head over to Cantina Marina and get some "lunch".
Acotts, does that mean you'll be out there this afternoon?
I am doing the Contes Hill Ride.
ah, I can't make that.
I'll be at hains from 6-7 doing some laps at 22-24mph if anyone wants to join. I need to get a good workout in before a trip. I've got a white helmet, bike rack jersey and red trek with aero bars.
What a storm this morning! My last *leisurely* lap turned into a time-trial when the sky over the Lincoln Memorial suddenly turned black. There were a lot of bikers still on the road when it started to pour... hope everyone made it home OK.
Yeah that was mcnasty out there! I got some strange looks cruising up 14th street like "this guy is insane". Aside from getting a little wet :-) that was a solid ride this morning.