Good ride everyone- that was some nice steady pacing.
@Brady- next time hammer the w/u and hang out at the corner for 10 minutes. ;)
@Abby- I need to figure out where the lamp post is because I rolled through there at 6:15 and didn't see anyone. My fault though- I didn't know the "lamp post" was the mtg spot. I get down there around 6 so I'll look for you next time.
The lamp post is in the parking lot near the tennis courts, on Buckeye Drive (not the stop sign at the corner, or any posted lamps near the golf course/swimming pool).
I will be there tomorrow for yet another super easy spin. Since one of the other things I'm supposed to be doing during this "taper" is sleeping, I will plan to be there at 6:30 (not 6:15--because you know what a difference just those 15 minutes can make!).
I'll spin for about 60-75 minutes. Join me! Or pull me!
A Group, meeting by the same stop sign at Ohio and Buckeye that we met at Tuesday and have been for ages.
B Group, see the post above by Abby. They have a separate meeting spot so the groups don't get confused.
A Group workout proposed by Craig:
•5 long loops hard tempo, easing off for the section between the stop signs.
•target pace is 26+ mph.
•let's plan on easing into the first loop before locking down on a bönecrüsher pace
•be sure to get a good warmup before we start, as the pace will be slightly faster than last Thursday's.
•Craig's rolling out for a warmup at 0545. I'll be there at 6:30 to start from the stop sign.
If you get there late, ride backwards and look for DC Tri jerseys.
I will try to make it to group B but don't wait for me if I'm not there by 6:30.
A solid presence this morning. Lots of new and familiar faces. Thanks everyone. We had about 10 in the A Group and I saw at least two other 5-9 person groups out there.
It's always funny to read the proposed workout .. after the workout. Good solid tempo - thanks.
Yeah, great work out there this morning, especially holding a consistent 26mph pace.
I'm planning to do this TT in a few weeks that should be a good warm up for Gen. Smallwood. Travis and a few others did it last year. It's similar to the Eagleman course (- distance) and he said flat, but it can be windy.
2012 Church Creek TT #1
Date: 06/23/2012 - 7:00am - 4:00pm
Race Details: http://abrtcycling.com/events/church-creek-tt-1
Event Registration (and more detailed info): https://www.bikereg.com/Net/16486
Course Map: http://www.mapmyride.com/ride/united-states/md/church-creek/441950740
Looking to do the following in the am if anyone is interested:
15 min wu (90-100rpm)
15 min Steady State (zone 4-5) (90-100rpm)
5 min easy spin (preferred cadence)
3x3 min Power Intervals (max effort) w/ 3 min rbi and after
2 min Tempo
5 min cd
I have to leave by 0715, so will roll through to clip in by about 0615.
Here's what Craig has on tap...
6 short loops, encompassing a hard kilometer on each, with easy spinning recovery. We won't know the wind direction until we're down there, but let's hope for a tailwind on the river side. The kilometer section on that side is restroom to restroom. Each kilometer should be faster than the previous one. Looking to start out at 26+ mph for #1.
See you all out there, I'm planning to get out there at 0615 to do a warm up lap and then get the full hour workout in.
Workout for tomorrow... (I'm hoping to talk Craig into 1k on each side x5)
-0630 meet up at stop sign
-8 short loops, with ascending pace kilos on tailwind side (let's see if we can manage 24, 25, 26, 27, 27.5, 28, 28.5, 29 mph
easy spin between reps
see you all out there.
Exciting morning down at the Point....
Ducks in the road, a deer-in-the-headlights line runner in the middle of the 29mph kilo and to top it all off - the entire pace line getting stopped by a bike cop standing beyond the stop sign by the tennis courts.
He let us off (though we actually came to what was basically a complete stop even though we didn't see him), but to be honest I think he was just giving a heads up to be careful. Apparently two riders have been airlifted out in the last two weeks.
Quote of the day after being told we would be let off with a warning and somebody in the group asked why he wasn't wear a helmet [which was hanging off his bike handlebar which he was standing next to]: "don't kick a gift horse in the teeth."
Heard that SADA has opened an investigation on you guys...
Tomorrow's workout from Craig. I more than likely will be out at 0615 for a short warmup lap...
"Tomorrow morning should be warm so be sure to hydrate the night prior. I'm not racing this weekend, so my plan is as follows:
-0540: 12 mile warmup
-0630: meet at the usual place
-5 long loops (roughly 27 miles) holding 26+ mph...easing off for the section between the gates
-30 second pulls, to keep our average speed up
-I'll figure out the wind direction during my warmup, which will determine the direction we peel off the front"
I'm hoping to make it out for my first Hains Point ride tomorrow morning based on my unsatisfactory bike performance at the Charlottesville tri last weekend. I'm probably a B rider. Is there a different meeting point/workout?
B Ride meets at the lamppost near the tennis courts, in the parking lot. We'll start at 6:15 and attempt a workout similar to what Brady posted, but not 26 mph. :)
Do you think someone who is directionally challenged and who has never been to Hains Point will easily find the lamppost?
You've got your A ride led by Patrick and your B ride led by Abby. I'm taking it super easy tomorrow as I've got Philly this weekend, yet I still want to get out and spin before the 100+ temps later. As such, I will be leading The Inaugural, 1-time Only, D- Ride. Not sure exactly what pace we'll go, but I intend to put in a D- effort... just enough to get by (which is to say, we still need to ride fast enough to keep our bikes upright!)
If HP had a bar (which probably would be a nice addition), our ride would meet there (altho then we would probably never leave!). In the absence of a major overnight construction project (or at least a lemonade stand for kids 21 and over), it will meet at the point at the very end of HP, where the Awakening Statue used to stand, before it relocated away from DC (much like the old Washington Senators did twice before).
The ride intends to start at 6:45am. But D- riders, much like D- students, are not known for their attendance, much less participation, so there's a good chance I may end up sleeping in.
"Give me your tired, your slow, your huddled peasants yearning to breathe... but not too heavily!" The D- ride is one for everyone!
I'll return to my status as an A- rider (someone who routinely falls off the back of the A ride) next week!
Smallwood is less than 2 weeks away. Let's get a pukefest going tomorrow morning. Just sayin.
Really, Wes, really? After Saturday?
I will try to hang on for a lap or two tomorrow, but I'm planning g a short ride/long swim.
What time? 6:15?
Here's the planned workout tomorrow from Craig...
8 short loops, ascending pace, easing off between the gates. Start out at 22-23mph, getting faster each loop. The last couple of loops should be a gut check.
I plan to do 4 or 5 laps (of the above) with the group, then quickly transition to a 20-minute run at 10k race pace (probably mean one short loop cutting the parking lot at the Point). So bring your shoes if you want to run.
I'll be down there around 0615 to do a short loop warm before throttling down with the group at 0630. Hopefully I'll be in front of Wes so I don't get thrown up on!