Headsup- Cops were out this morning. We got pulled over and got a warning.
Looks like they're cracking down even more. I just received an email with the following:
"$25 tickets/no warnings, 'bike safety week'"
It was lonely down there Tuesday. It's only cold for the 1st lap.
I'll be out tomorrow.
Thanks for the prod Nick.
Alright folks, whaddaya say we get this mornings started again at a more regular interval?
I'll be down there tomorrow morning to do some short laps. We should be able to get in at least 6 or so after a warm up.
Steady state with progressively longer accelerations
lap 0: warmup
lap 1: steady state zone 2-3 (aerobic) then zone 4-5 (anaerobic) starting about 100 yards after the parking lot exit at the bottom to the white line by the bathroom (short sprint)
lap 2: repeat #1
lap 3: same as #1, but start the zone 4-5 at the parking lot entrance
lap 4: repeat #3
lap 5: same as #1, but start the zone 4-5 at the gate
lap 6: repeat #5
lap 7: warm down
Well, the forecast says rain at 6 AM but I'm hoping it is wrong. If it is dry when I wake up, I'll be out.
Looks like a less than 20% chance, so I'll be out there if it's not raining.
Let's switch it up from last week and do long loops.
Warm up short loop and then long lops with zone 4-5 from gate to gate (golf course to bathroom line) with a recovery over the rest of the long loop. We should have enough time for at least 3 of these. Plenty of recovery to go hard and plenty of time to catch up for anyone who falls off the back (judging from last week, this might be me!).
I am news to DC Tri. Hope to see you all out there for my first group training ride. Please take it easy on me! Megan
I'm planning to head out tomorrow AM, probably doing the following...
Long loop warm up
5 X 6 min Z4-5 (gate-to-line w/ recovery back to the gate)
Short loop cool down
Looks like a little wind and lower 40's.
Man, peer pressure works every time. I was gonna wuss out, but it's really no colder than it was Tuesday and I've got some new shoes and wheels to try out if I can get everything set up tonight.
See you out there. (This is going to be a brutal set.)
Would be great to see some of last year's faces and new ones. Come out now while everyone's still slow.
Megan, Nick and I missed you Tues!
Definitely disappointing that there was only a few of us out there this morning considering sun up is right around 6:30a now.
Looks like the weather is going to start to break in the next week, so hope to start seeing some of the regulars back out there, as well as any newbies, next week...
Anyone riding in the morning?
I'm back in now that weather is nice. For anyone that is interested, I've got the following workout planned. Feel free to join, I'll be rolling out at 6am in order to get the entire workout in before work. Patrick will probably issue a workout that is must more intense than this one:
Bike - 1:20 total
30 minute warm up (15 minutes easy, z2 build for 10 minutes, 5 min easy)
15 min in zone 3
5 min easy.
10 min in zone 3
5 min easy.
5 min in zone 4
5 min easy.
RPMs are 90.
CD 5-10 min easy.
Run - 0:45 total
45min Easy Pace (Z3)
Also - I know this has been brought up many times on this thread as well as others...the park police are out in full force and getting even more strict at the stop signs. I received a ticket last night even after coming to a complete stop but remained clipped in and counted to 3. Officer and I got into a heated debate about this (I'll leave it at that). This particular officer told me, feet on ground equals complete stop. Oh and the other thing that almost got me hauled off to the station...carry your license. :-)
I'll be out there.
One day I hope to have a story about a park police or capitol police officer that's positive, but so far, I've only got a trunkfull of ones where they're a giant PITA. Thanks for the heads up.
I'll be there.
I'm planning to head out tomorrow. Looking to do another longer interval, but open to suggestions.
Looks like the rain should be cleared out by 6:30A. See you all then at the stop sign (right across from the new "Bicyclists Must Obey All Traffic LAWS" traffic signal).
Is that what the sign said? It wasn't big enough, I had a hard time seeing it...
For the morning, Craig's offered a workout that he's going to start at 6:00. I'm still going to start at 6:30 and jump in at that point and ride to 7:30. Will be on my black TT bike with a DC Tri/Snapple kit. :
"If it's not flooded, I plan to warm up 1 short loop, then do 3 long loops like last week, taking it easy coming back on Ohio Drive after the underpasses and along Buckeye drive, until we hit the gate by the golf course parking lot.
If the point is flooded, I may do an alternate route: starting at our usual spot (intersection of Ohio and Buckeye), but riding the reverse towards the river, then turning right on Ohio Drive down to Independence and back.
With that loop being exactly 3 miles, my workout plan is to warm up the first one, then do 5 loops at a steady pace, going hard out and back on Ohio Drive (2.4 miles along the river), and going easy on Buckeye (.6 miles by the tennis courts)."
If I happen down there tomorrow, and get stopped, I'll ask if they've found my stolen bike yet. :)
And I'll bring bail money for Ryan. :) :)
Ed ... tell them you counted to 4 seconds :)
Wow, that was a really great workout this morning. Craig's in great shape and it was all most of us could do to hold his wheel. It wasn't flooded (or anywhere close) and we substituted a 1 km (bathroom to bathroom) sprint on the backside for the last long loop.
I hope we'll see more of you out on Thursday!