20 riders showed up the sprint and interval workout last Tuesday. I thought that I would use our team blog to communicate some of the good that has been going on as well as pass along my intentions with this regular series of workouts. I hope to post the upcoming workout on the blog before Monday morning each week. Our website will be updated soon and these posts will then be moved over to a “training tips” area so that they will be easier to find. Comments are always welcome. Questions are best saved for the Tuesday night workouts as I just don’t seem to have enough time to answer individual queries. Then again, if the questions come into the comments side of the blog maybe my teammates can chime in and reply. Please also note that Fremont has a large deaf population so it also makes sense to put some of this into writing.
Let’s start off with some Tuesday Night ground rules:
1) This is not a USCF sanctioned event. You come out there and ride at your own risk. Accidents happen, and accidents can be prevented. First and foremost, let’s be safe out there.
2) I would like to see riders of all types (track sprinters, road sprinters, new racers and recreational cyclists) come on out to these workouts.
3) We like to start at 6:30pm. If you arrive early, please warm-up. If you arrive late, please take the first few efforts at less than 100%
4) We like to start off with at least 2 warm-up sprints. The intent is to practice good technique before you give it 100%. Your muscles usually appreciate that too.
5) We can usually get a hurt in your legs going in less than an hour
6) As we lose sunlight we encourage riders to draft less, to take off their sunglasses and to keep their focus on safety and the workout.
7) Consistent training pays off in the long run… we hope that you consider coming out.
Directions: The old FFBC Crit course. Stevenson and Eureka in Fremont. Less than 1 mile west of 880 (Stevenson exit) or take BART to Fremont, go south to Stevenson and ride 4.5 miles to the course.
March 27
2 warm-up/ technique sprints
10 full home stretch (250m) sprints into a 20+ mph wind teaching us long headwind sprinting, drafting, patience, and the timing of coming off a wheel
cool-down
April 32 warm-up/ technique sprints,2 sets of closing a 5 and then a 10 sec gap- solo efforts (with a modifier to go longer or shorter), 4 x jumping out of the 180 degree turn, 2 x alone and 2 x partnering up and trying to come around the first rider through the corner, then 2 more sets of closing a 5 and then a 10 sec gap (modifiers: drafting allowed, go longer or go shorter)cool-down
April 10 plans
2 warm-up/ technique sprints, 4 x 150m sprints in 2 laps (1 on the back stretch, 1 on the home stretch, repeat)- encouraging solo efforts
Australian pursuit in 10 second intervals. Attempt to catch the rider in front of you. If caught you can work together to catch the next rider or group up the road. The effort is over when the last rider or group is caught. The “winner” is the first rider to catch the last person in the lead group. You can also bridge from one group to another. This exercise teaches us to hold pace, to work together cooperatively (as you would in a breakaway or chase group), to attack a group and bridge, and to not work too much so that you have something to sprint up to the lead group. Please note speed differentials and hold your line when being caught.
4 x 150m sprints in 2 laps (1 on the back stretch, 1 on the home stretch, repeat)- drafting allowed!
Larry Nolan- AMD-Discovery Channel Cycling Team
1 comment:
Good stuff tonight. Feeling a bit tired from the Australian Pursuit.
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