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Thursday Morning Ride
As long as it isn’t pouring I will be out there leading the ride leaving at 5:40 tomorrow morning from the 14th St Ferry in Hoboken.
Happy Training,
GC Tri
www.gctri.org
Tuesday Morning Track Work
Here is tomorrow’s track workout:
Warmup: 1 lap + drills
Main Set: 400-600-1000-1600-1000-600-400
Cool Down: Jog back to Hoboken
The goal this week is to hold mile pace on all intervals. Slow jog 100m after the 400s and 600s, and slow jog 200m after the 1000s and 1600.
Meet at 9th & Park at 6:00am or at the Weehawken track for a 6:15am start.
We will also be repeating the workout on Wednesday night, exact time TBD. I will send another email tomorrow with details.
–Michael
Tuesday Ride
Meet at: 14th St Ferry – 5:40am for a 5:45am sharp departure. Weather dependent.
Thanks!
Nicole
Weekly Newsletter/Weekend Ride
Hello All,
Good luck to anyone who is racing this weekend. I know we have several GC Tri members heading down south to compete in the JS Multisport Kick Off event so please send in your results!
This Saturday Nicole and Kristine will be leading a group ride leaving the 14th St Ferry in Hoboken at 7:00 AM. On Sunday Mike will be leading a group ride leaving the 14th St Ferry in Hoboken at 8:00 AM.
If you haven’t sent in your 2011 GC Tri Registration in, please do so now as the registration is attached. GC Tri still has several hats and visors left for sale as well so please email us if you are interested in racing in style. They’re only $20! And lastly don’t forget to put your races in our web site so everyone knows who in the club is racing where. Fill out the form “Who’s Racing” from our web site www.gctri.org.
Happy Training,
This weekend we have an early start on Saturday morning. We will be meeting at 6:30 AM at the 14th St Ferry in Hoboken. If you are interested in starting later and want some friends, feel free to post to the Yahoo Group. On Sunday, Nicci will be leading a group ride leaving the 14th St Ferry at 8:00 AM.
Happy Training,
Open Water Swim Sessions
No black line to follow, No hard wall to push off! Take the mystery out of the open water with this race day dress rehearsal. Ridgewood Tri Athlete will offer you the tips, tricks, and techniques that will develop your comfort and shave minutes off your open water swim. Heighten your knowledge and boost your confidence, leaving the beach with a new appreciation for the open water!
Dates:
Saturday May 14th @ 1:00 pm – (Ocean) Pier Village, Long Branch NJ
Wednesday June 1st @ 6:30 pm – (Lake) Montville, NJ
Note: We will be offering two separate Open Water Swim Clinics. Each will last approximately 2 hours.
What to Bring:
Swimsuit
Goggles
Swim cap (required)
Towel
Wetsuit (highly recommended)
Body Glide
Water Bottle
What You Will Learn:
Swim Start Strategy
Dealing With The Masses
Sighting
Drafting
Cornering buoys
Swim Exit
Wetsuit Removal
And Much More..
Cost:
$50 per person $25 for RTA Athletes
Cash or check is preferred, but Paypal is available upon request. Checks can be made out to Ridgewood Tri Athlete and can be mailed to:
Ridgewood Tri Athlete 24 South Maple Ave, Suite 2 Ridgewood, NJ. 07450
Space is limited. Please send payment to reserve your spot today. Questions: Email RTA at
www.RidgewoodTriAthlete.com
Tuesday Morning and Wed Night Track Workout
It’s going to be gorgeous in the morning so come join us at the track. Here is Tuesday’s workout:
Warmup: 1 lap + drills
Main Set: 7 x 800 @ 5K, 45s rest between
Cool Down: Jog back to Hoboken
As a reminder the goal of Yasso 800s is to keep a controlled, even pace throughout. You want to push the pace but you also want to be able to hit the same mark each interval. We are building every 4-5 weeks so it will be 7 of them this time and 8 next time.
Meet at 9th & Park at 6am or at the Weehawken track for a 6:15am start. We will be back in Hoboken by 7:15am.
Alternate Time: the same workout will be done at the track on Wednesday night at 6:30pm. It will be self-led but there should be a nice group of people doing it together to keep you motivated.
-Michael