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Thursday Ride

Leaving from 14th st ferry at 540am SHARP. Work on those hills. For tips check out this active.com article:
http://www.active.com/cycling/Articles/4-Tips-for-Cycling-Uphill.htm?cmp=17-2-805

Weekly Newsletter 6/15

Hello All,

I apologize for the delay in the newsletter this week. This weekend Rich will be leading the group ride on Saturday leaving the 14th St Ferry in Hoboken at 8:00 AM.

Congratulations to everyone who raced at Lavaman this past weekend. Rich Bean won his age group, Mike Frank took 6th in his, Carlos Garcia took a solid 3rd in his AG, and Mike Goldberg had a solid performance on the men’s side. For the ladies Melissa Manning and Kristine Papamichael took 1st and 4th in their age group. Congrats to Rob Genkinger on a great performance at the SBR Sprint tri on Saturday in Harriman. Eyal Maor also took 2nd in his age group at the NYTC Harriman sprint this past Sunday and Simon Webster had another stellar performance there. Finally, congrats to Jared Tootell for surviving the heat down at Eagleman 70.3!

Good luck to everyone racing this weekend and don’t forget to join Andrew C and the rest of the gang at Dubliner tonight around 7PM.

Happy Training,

GC Tri

Bike Ride

We will be leaving from 14th st ferry tomorrow at 540AM SHARP. This is 5 mins earlier than normal. Let’s get some additional hill repeats in.

Track Workout

ood morning,

Here is tomorrow’s track workout (Yasso 800s). Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Warmup: Jog to track, 1 lap + drills
Main Set: 8 x 800 @ 5K pace (stay consistent through workout), 45-60s rest between
Cool Down: Jog back to Hoboken

And if you are looking for a different way to train this weekend, sign up for a race I am organizing: http://bit.ly/l1qfOG . It’s part scavenger hunt, part trivia- all running! In the past it has always been a team of runners that have won so it is a great way to train!

–Michael

Fleet Feet Sale

There will be a sale at Fleet Feet this week from 7-9pm for all GCTri members featuring 10% off of merchandise as well as a small raffle. There will also be some food and adult beverages (hopefully Smirnoff Ice) for you to indulge in. If you haven’t picked up your kit this would be the time to do it. If you’re interested in a kit come by and see one up close (we won’t have samples to try on though).

Fleet Feet can be found on Washington St between 6th and 7th Ave.

Tuesday Track or Ride

Choices make everything better. Tomorrow you have two of them for your group workout. Mike Frank will be leading a bike from 14th st Ferry at 540am SHARP. If you show up late then peddle your butt up river road and catch-up.

There will also be a track workout tomorrow. Details below.

I know we had a lot of people racing this weekend so tomorrow’s workout is meant to flush the muscles so we can keep going hard.

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 10K pace, 60s rest
Set 2: 100-200-300-400-300-200-100 @ slightly slower than 5K pace (15s rest between, 60s after set)
Set 3: 2×800 @ 10K pace; 200m jog between

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.