This weekend we have another big weekend of racing as we have members going to the Eagleman in Maryland, Flat as a Pancake in Staten Island, and the NYTri Series up in Harriman. Good luck to all and don’t forget to send us your results (and photos if you have any)!
2010 archive
Weekly Newsletter
Congrats to everyone who raced last weekend at the Rev3 Olympic and Half Ironman Triathlons! Megan brought home another win taking the overall female in the Olympic distance while Will took 2nd in his AG and 10th overall. JD, Eva, Eyal and Grace all had awesome races as well!
Fix a Flat
Given the recent bad luck with flats, I thought it would be appropriate to post a video by Expert Village, showing how to fix flats.
Thursday Track Workout
MEET: 7:30pm @ 11th and Park
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WARM-UP: Jog to track, stretch, strides
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WARM-UP: Jog to track, stretch, strides
MAIN SET: 12 x 400 on 100 active recovery. The 100 active recovery is a slow shuffle. Leave for the next 100 when clock hits 60-seconds.
1-4 = 5K pace
5-8 = 1-mile pace
9-12 = Sprint (be consistent for all 4 intervals)
COOL DOWN: Jog home, stretch
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APPROX. TOTAL DISTANCE: 7 miles
APPROX. TOTAL TIME: 65 minutes
See you out there this evening!
Megan
Thursday Bike Ride
Thursday morning bike ride leaving 14th st ferry at 540am for some hill repeats (4-6) and a time trial on the way home. Rain in the forecast? Suck it up and get out.
Happy Training.
Tuesday Bike Ride
Hey all,
Same routine as usual tomorrow..
Departing at 5:40 am from the 14th st ferry.
Warmup: Ride up River Rd to Palisades Park
Main Set 1: Hill Repeats (4x, 5x or 6x)
Main Set 2: Time Trial Effort Ride down River Rd to Weehawken Ferry
Cool Down: Weehawken Ferry to Hoboken
See you then,
JD
Tuesday Morning Track Workout
Hi everyone,
Here is tomorrow’s track workout. See you there.
Warmup: Jog to track, 1 lap striders
Set 1: 400-800-1200-1200-800-400 @ 5K pace, 100m jog b/w intervals.
Set 2: 2 x 100 @ sprint pace
Cool down: Jog back to Hoboken
I am only including a short recovery between intervals this week in order to push stamina. If you think you need more recovery you can jog 200m between intervals in set 1. We will take 60s standing rest between sets 1 and 2.
Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start. We’ll be back in Hoboken by 7:15am. See you out there.
