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Train {Get Out there!}

Tuesday/Thursday workouts at Hains Point

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The Basics: Tuesday/Thursday rides start at 6:30 AM at the corner of Ohio and Buckeye (marked with an S on the map below).  The workouts will either consist of short (green) loops or long (green + red) loops.  Every workout begins with one small loop in a high gearing or your small front ring.  All workouts consist of different types of intervals.  The idea is to push hard when you are on, but to allow others to regroup when you are off.  Save your energy for the intervals and allow others to catch up when you are off.  Like all group rides please follow the rules of etiquite of group riding.
 

Common Workouts:

Hills at Hains Point
Thought there were no hills at Hains Point?  Ok you are right but this workout gives you the burn of climbing.
Workout:

  • Warmup short loop in high gearing or the small ring.
  • 4-5 x Bathroom to Bathroom "climbs" (i.e., standing sprint in you lowest gear)
  • Cool down: 1 short loop
     

Hour of Power (pyramid)
Workout:

  • Warmup short loop in high gearing or the small ring. 
  • 1 min on, 1 min off, 2 min on, 2 min off, 3 min on, 3 min off, 4 min on, 4 min off, 5 min on, 5 min off, 5 min on, 4 min off, 4 min on, 3 min off, 3 min on, 2 min off, 2 min on, 1 min off, 1 min on. 
  • Cool down: 1 short loop

Reverse pyramid
Workout: 
 

  • Warmup short loop in high gearing or the small ring.
  • 5 min on, 5 min off, 4 min on, 4 min off, 3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off, 2 min on, 2 min off, 3 min on, 3 min off, 4 min on, 4 min off, 5 min on, 5 min off.
  • Cool down: 1 short loop

Gate to Gate (or Bathroom)
Workout:

  • Warmup short loop in high gearing or the small ring.
  • 3 Long loops.  The group is on at the first gate (golf course entrance) and off at the 2nd bathroom (just before the stop sign/2nd Gate).
  • Cool down: 1 short loop