@Angel - A group meets >> here << @ 0630 [AM].
I'm personally feeling a little worn down and since the battery in my bike computer is working, planning on following Craig's Rx for tomorrow...
"I'm not planning to go very hard tomorrow, since I'm racing on Sunday.
For those of you who want to join me, I'm doing the following:
7 short loops.
1 tailwind kilometer interval per loop.
Ascending pace each kilo.
Roughly 23-29 mph."
See you all out there,
Anyone looking to ride tues am?
Here's what Craig will be doing and I'm likely to follow:
5 long loops ascending pace, easing off between the gates.
My goal is to do loop #1 around 24 mph...and ascend to 28 mph by loop #5.
I intend to stick to the plan, which means increasing speed by 1 mph each loop.
I plan to follow the plan as I"m racing Culpeper this weekend. Going to do a 15 minute run after.
Workout from Craig for tomorrow...
"My plan tomorrow is a 1 hour steady-state effort. Long loops I’m thinking. I’m looking for a 25-26 mph pace. I have no intention of anything faster than that. Obviously we’ll need to slow a bit for the section between the gates."
Sorry for the late post.
I'll be back out there tomorrow, planning on the following:
Warm-up prior to 6:30 start
MAIN SET: 5 X desc (~25, 25.5, 26, 26.5, 27mph) "short loop" -- gate to gate intervals --, easing off in between gates (~6 min on/ 2:30 off)
Planning on a run as well (w/ no cool down bike loops)...
1.) 2 mile warm-up (Z2)
2.) 2 Miles alternate 2 minutes tempo effort (Z3)/followed by 2 minutes easy recovery in Z2.
I know both Craig and Patrick are out for the week, but hope to see others.
Sounds like there will be a few folks out tomorrow morning for some steady laps, maybe with some accelerations built in depending on the mood of who shows up.
If anyone wants to get a run in too, bring your shoes. I'm going to run a short loop starting just before 7:30.
See you at 6:30 at the stop sign!
New here. Is this ride on for Thursday morning?
You betcha! We've been a little less active posting to the forum recently, but there's been a group out every Tu/Th that I know of. I'll be there Thursday.
Brady, you and Craig really put me in the hurt locker on that run. And I loved it! I've just wanted to take a nap all day long. I think I'll bring my shoes again Thursday, aiming for a steady state short loop after biking and will see what happens.
Great! see you there
Work out for tomorrow from Craig below. For the run I'll prob start out in Z2 the first mile and then ease into Z3 tempo for the last 2 miles...
Tomorrow I propose 4 long loops: each loop containing 2 hard intervals:
-2-mi hard (approximately gate-to-gate)
-very easy recovery spin to turnaround at Constitution Ave
-1-mi hard back to the river side gate
-very easy recovery spin to the marina side gate
-and then climb off the bikes and run a loop (those that choose to)
That looks tough! B group shall do the same! Or, just me if it's just me. :)
Hitting it at 6:15...
Solid riding this AM and a ridiculous "tempo" pace on the run that Jessie and Patrick set!
I'm planning to ride Saturday and at least Tuesday next week.
Yeah, big group out this morning. I really liked this way of splitting up the hard efforts and the organized slow riding to allow for regrouping.
As for the run, I'll have you know that at no point was I at the front. We'll get in shape quick though if we can get those other guys to show up regularly!
Great way to wake up. I especially liked the last loop. I'm so sad to have missed the run. I'm in for Saturday and next week as well.
I'll be out tomorrow, here is Craig's proposed work out...
-4 long loops, ascending pace.
-start around 23-24 mph and make each loop a faster...if possible.
I'm shooting to do a 4 mile run after (may cut the 4th loop to a short one).
Here's tomorrows proposed hämmerfest from Craig:
-4 long loops tempo (looking to be maintaining between 25 and 27 mph throughout).
-Easing off a bit in the usual spot between the gates.
I'm planning to do a short loop run as well.
B group to start at 6:30 (note later time!) for a Nation's taper ride.
Or whatever you want to do!
Thanks again to Craig for providing tomorrow's workout. Hope to see some of you out there:
4 x long loops:
loop #1: 23-25 mph
loop #2: 25-27 mph
loop #3: 25-27 mph
loop #4: 23-25 mph
Although the pacing might change based on who shows up... =)
See you out there!
I'll be out there tomorrow.
Craig is out for tomorrow, so I propose a recovery ride:
6 x 1km interval w/ tailwind (should be riverside @~27+mph, depending who shows), easy 20-22mph on spin off.
I'm planning to run 4mi following the ride if anybody is interested:
1.) 1 mile warm-up
2.) Repeat 2 x's, 3/4 mile tempo Z3, 1/4 mile ez Z2
3.) 1/2 mile faster then goal race pace, 1/2 mile warm down
More than likely I'll be sleeping tomorrow AM as it looks like a wash out.
Probably going to ride in the PM (~5:30P) is it's cleared up, if anyone's interested. Otherwise on the trainer.