Author's posts
Thursday Morning Track and Ride
For those who missed the Yasso 800s Tuesday morning Michael will be running them again Thursday morning leaving from 6th and park at 6am. The first weekday bike of the season will also commence at 545am sharp from 14th st ferry. Come on out!
Swim Workouts
Just a reminder that master’s swim practice has moved to the following:
Monday, Wednesday and Friday: 6-730am
Tuesday and Thursday: 8-9pm
If you are interested in signing-up or just dropping-in for a workout or two please navigate to hobokenmasters.com.
Thanks
Thursday Morning Bike
This week I will be leading the first Thursday morning ride of the season. We leave at 5:45 AM sharp so if you tend to stroll out of bed a few minutes later, try to meet us at the 14th St ferry in Hoboken at 5:40 AM. We will ride north up River Rd and into Palisades Park. Once in the park you will have the option to do an out and back on the carless park road or do some hill repeats on the first hill within the park. Once we finish up our hill repeats it has been tradition for the club to try and Time Trial it home. There will be all sorts of pace groups to bring it back so please come out and join the fun. As always helmets are required for all GC Tri rides and since we start before dawn, please bring your lights for these first few weeks.
Happy Training,
GC Tri
TUESDAY Track Workout
Just a reminder that track workouts will now be on Tuesday mornings starting tomorrow.
Lets start our Tuesday workouts with some Yasso 800s! We will revisit the 800s every 4-5 weeks and build on them. So here is tomorrow’s workout:
Warmup: 2 laps + drills
Main Set: 6 x 800 @ 5K, 45s rest between
Cool Down: Jog back to Hoboken
The goal of Yasso 800s is to keep a controlled, even pace through all of the 800s. You want to push the pace but you also want to be able to hit the same mark each interval. So choose a goal pace that is fast but attainable.
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.
–Michael
Weekly Newsletter
Finally, our newest sponsor XTerra wetsuits has a very nice April sale for GC Tri members. See the attached flyer and don’t forget to use our coupon code: C-GCOAST.
Track Workout
Mike’s on the road for work and he asked to send out tomorrow’s track
workout. The forecast looks clear (fingers crossed) so everyone
(including Michael Goldberg!) should come out and join the fun.
1 x 1600 @ 5K pace (60 sec. rest)
6 x 200 @ 1 mile pace
1 x 1600 @ 5K pace
We’re meeting at 9th & Park and heading to the track at 6am. If you’re
meeting us at the track, plan to be there by 6:15. We should be done
and back in Hoboken by 7:15.
Just a reminder, our track workouts are switching to Tuesday mornings
next week so mark your calendars.
See you tomorrow.
– Andrew C.