Totally. We'll have to go faster next time so the smell doesn't linger as long. =)
Nice job out there guys--that was a monster interval and a quick steady state run. A great effort to get into the legs.
What's tomorrow AM's workout look like? I have to be at work early so I will probably be down in the park to get in some mileage early if anyone is interested in joining.
Easy Tempo ride: Zone 4 during the warm up lap. Then Zone 6 for the rest of the ride. Cool down when you get dropped and lower your HR to Zone 5.JUST KIDDING!
I'll be down there a bit early as usual.
1:15h z1/2 with these intervals worked in:
2x12min at z4/5 with last 30sec high z5,
for each interval: slow cadence to build power: rpm ~ 70
How that will work out in terms of loops will be determined by the group. Last Tuesday, we had 3x9mins taking us to the top of the long loop, but we had a big group and were going pretty fast, so it ended up only taking about 7:30. To get 12 mins, we'll likely be doing 2 short loops. Warm-up lap to start (if we're going to be doing intervals around 25-30mph, the warm up will probably be 20-23mph).
The group's been riding really well together, so let's keep that up. Being predictable = safe riding.
Good to see so many of you out there this morning.
Most likely I won't be down there Thursday as I have to leave early to start driving up to Burlington for Nationals:
I'll post if that changes.
It looks like we've got a good DC Tri contingent heading up and Vermont in August sure beats Alabama in August! I hope more of you will make that a goal race next year, or at least a goal to qualify for it, although many of you should be able to qualify pretty easily. It's a great experience that's certainly different from other races.
To add on to what Patrick said about Nationals...
For those who are curious, you qualify for Age Group Nationals by placing in the top 10% of your age group at any USAT-sanctioned race (regardless of distance). So, if there are 32 people in your age group at a race, the top 4 qualify (USAT rounds up from 3.2 to 4 rather than down to 3).
Everyone at Age Group Nationals races the Olympic distance, regardless of what distance you qualified at. (There is also a Sprint Nationals, but that race requires no qualifying time.) They keep Nationals at the same place for two years, so in 2012 it will be in Burlington again.
There are also a few USAT-designated races every year that qualify more than just the top 10%. Nation's Tri is one of those races (for 2011 only)... the top 33% of each age group at Nation's Tri this year qualify for 2012 Nationals.
Complete details here:
I'll be there in the morning. All goes out the window depending on who shows up, but tentative plan is something like 5x5 with 1 minute rest.
Hey - do any girls want to try to start a group to do some of these speed workouts? I recognize that my Z5 and Patrick's Z5 are on different planets, but fast is fun and better with more people to chase. #needforspeed
I'd love to get in on the girlz workouts. I like to go fast. Only on a solid downhill could I go as fast as Patrick goes on flat land, though! Count me in!
Karen, thanks for starting the girls thread. It'd be great to see more folks out in the morning. The weather's been perrrfect!
For anyone wondering why I haven't been posting recently, sorry about that. Life's been kinda gettin in the way. Not quite the ramp up to Nations that I'd been planning!
Tomorrow, I'm going to do a 25 minute interval. Fun, right?
Will most likely do short loops, trying to keep the pace up as high as possible, while slowing down to be safe (and avoid tickets) on Buckeye. See you in the morning!
oh yeah, and bring your running shoes for a 25 min run afterwards.
The perfect morning to complement a happy hour swim in the evening...
Think I'm going to split off for my own bike work to get a last feel of bike fitness before Nations, but I'll bring my running shoes.
Looks like mother nature is laying the smack down on us this week. She must want us to respect the taper into Nations. Anyone headed out tomorrow? As an alternative, anyone interested in an AM swim @ Wilson? 6:30a start.
Ryan - Too wet out this morning, so stuck with the trainer. Unless it's really bad, I'm gonna plan to make it out Thursday and do a short 15 min run off the bike.
Trying to get one last hard brick in before Nations. If it's dry in the morning I'll be down there, otherwise I'll join on Thursday (rain or shine).
Okay, I said rain or shine, but there are some flash flood warnings, so the point may end up flooded out. Going to ride the trainer instead. Good luck at Nations if I don't see any of you.
Ditto, pretty sure the point is well under water. Just hope that it dries out by Sunday!
Anybody planning to ride tomorrow? Weather's looking good so I'm planning to do an hour "recovery" ride starting at 6:30a.
Considering the no swim, unavoidable drafting and "short" run course on Sunday, there's really no excuse for people not to be out there with Myrtle coming up...
I will be out. A recovery ride sounds nice.
Is this some sort of trick? I remember being dragged along wheezing during a "recovery" ride at this time last year.
I'll try to make it. The late sunrise is starting to get the best of me though.